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need help on bench
- Thread starter adam241
- Start date
DrBones
New member
Take in more food and don't do bench more than twice a week....
Back in the day when I used to do a lot of bench this is what I'd do to get my bench to increase.
1 set warmup.
1-2 sets 5-10% more than what you can do for 8 reps
1-2 sets of what you can do for 8 reps
My bench went up around 30-40 lbs in about 3 months doing this.
I don't do bench anymore because it irritates my shoulders.. so I use dumbells..
Hope that helps
Ryan
Back in the day when I used to do a lot of bench this is what I'd do to get my bench to increase.
1 set warmup.
1-2 sets 5-10% more than what you can do for 8 reps
1-2 sets of what you can do for 8 reps
My bench went up around 30-40 lbs in about 3 months doing this.
I don't do bench anymore because it irritates my shoulders.. so I use dumbells..
Hope that helps
Ryan
gettinlarger
New member
do 5 sets of 5. first and second sets are warmups. for example, if you think you can do 3 sets of 5 with 225, first do a warmup with 135, then 185. i jumped my max up 20 lbs in a few weeks of this. oh, and contrary to what dr bones says ... dont do it more than once a week. once is plenty.
re bench press
hey guys thanks for your suggestions, im desperate to find some-
thing to push past this plateau. as far as drbones answer i can understand, but i have a question for gettinlarger, 5 of 5, does this pertain to all benches or just flat? just wondering. i used to enjoy benching but as of recent lack of gains im starting to like it less!!!! whats your opinion on alternating weeks of barbell and
dumbell?
hey guys thanks for your suggestions, im desperate to find some-
thing to push past this plateau. as far as drbones answer i can understand, but i have a question for gettinlarger, 5 of 5, does this pertain to all benches or just flat? just wondering. i used to enjoy benching but as of recent lack of gains im starting to like it less!!!! whats your opinion on alternating weeks of barbell and
dumbell?
gettinlarger
New member
Re: re bench press
you can do it for all your core lifts. its part of cornholios old school routine. im not an expert, but ask his input. and definitely alternate between dbs and bbs. very smart move.
adam241 said:
you can do it for all your core lifts. its part of cornholios old school routine. im not an expert, but ask his input. and definitely alternate between dbs and bbs. very smart move.
Robert Jan
New member
My bench isn`t even not progressing... its plummetting. and i didn`t change my routine since it was progressing... and im actually eating more!
and my deadlift does go up!
I dont understand this shit.
and my deadlift does go up!
I dont understand this shit.
endpoint
New member
bench press is a compound movement that involves many muscles.
increase the strength in these muscles and your bench will go up
(depends if you find your weakness)
(in no particular order)
Triceps.
delts.
lats. (sort of includes the whole upper back traps and rear delt)
pecs.
many other muscles do play a part (if not only for stability)
increase the strength in these muscles and your bench will go up
(depends if you find your weakness)
(in no particular order)
Triceps.
delts.
lats. (sort of includes the whole upper back traps and rear delt)
pecs.
many other muscles do play a part (if not only for stability)
powerlifterjay
New member
I agree with endpoint. There is way more to upping your bench press , then actually just benching. Your tri's are number 1. Period. There is no way around it. Your back, delts, pecs there all important but you need to bring them all up before you make really good progress. You can up your bench , but if you wanna hit freak status up those body parts. I mean strength wise not size.
gettinlarger
New member
Robert Jan said:
thats because you need to change your lifting routine every so often bro. youve hit a plateau. stop benching for a while. do other exercises.
Kill your triceps properly and do lots of board presses. Strengthen your rotators too...and learn proper form.
B True
B True
benchmonster
New member
For starters, go over to the powerlifting board and read the bench sticky that Arioch was good enough to put at the top of the board.
Then go to elitefts.com and read every article you can find on bench pressing. I have put well over 100 lbs on my bench in the last year by using the ideas I got from the articles over at elitefts.com
I know some people can get great numbers through old school or bodybuilding type programs, but I could not, and it sounds like you cannot either. Give the conjugate method a try. What is it going to hurt at this point?
B.
Then go to elitefts.com and read every article you can find on bench pressing. I have put well over 100 lbs on my bench in the last year by using the ideas I got from the articles over at elitefts.com
I know some people can get great numbers through old school or bodybuilding type programs, but I could not, and it sounds like you cannot either. Give the conjugate method a try. What is it going to hurt at this point?
B.
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