posted May 09, 2000 01:33 AM            

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iv been reading alot of you guys saying you weigh like 175 to 180 and your benching like 350 to 400 pounds, how whe fuck can you do that? dude i guess im not training right or something cause i can only put up 220 max and i weigh 180. how the fuck can i get this weak bench press up

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posted May 09, 2000 01:58 AM            

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Shawn Philips came up with a decent bench press program. I went from a 275lb max to a 310lb max by the end of it. It's off of the MuscleMedia web page. I know a lot of guys hate Bill and his brother Shawn, but the program was pretty good. I dont buy their magazine anymore, they changed too much dude.
http://www.musclemedia.com/training/bench/benchintro.asp

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posted May 09, 2000 02:43 AM            

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3 words; tris-delts-food

and I bet you're benching way too often... Don't overdo any one exercise, even if it is the ever popular 'bench'

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posted May 09, 2000 03:15 AM            

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squater has right. do chest only once a week, do heavy compound movements for your tri's like reverse bench press, weighted dips, or close grip bench press a lot. benching has a shit load to do with tri's

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posted May 09, 2000 03:32 AM            

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Both will work, but like I said, I did Shawns routine and my bench rose big time and 3 of my friends max bench went up also. I had guys in the gym asking for copies of the routine and eventually I gave the gym a copy cause the manager wanted it due to guys asking how to increase their bench all the time. It works, but it requires you benching twice a week. Mondays is heavy, but only two exercises and Fridays just med. weight and only bench. At least check it out dude. Be careful though, you have to do rotator cuff exercises twice a week and they are VERY important! Plus, you dont do ANY other pressing exercises of any kind (ie shoulders).

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Have you had your daily dose of PUMPING IRON?

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posted May 11, 2000 08:01 PM            

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I work my ass off, I work heavy, I weigh abut 190 and bench 310 but i am still not happy nor is that anything to be talking about, but on the otherhand its not to bad either.

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posted May 11, 2000 08:06 PM            

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Maybe you could try German Volume Training. Ive never did it myself, but ive heard good things about it. Other than that, dont overtrain the chest, and dont do JUST bench. Incline works great to increase strength.

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"Milk is for babies, when you grow up you drink beer"--Schwarzenegger--"Pumping Iron"

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posted May 11, 2000 09:21 PM            

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If you been benching allot back off your bench and train your external rotators for 3 weeks while training your back heavy

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posted May 11, 2000 09:47 PM            

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If it makes you feel better, my guess is only about 25% of the "I'm 16, 198lbs@3%bf and can bench 450" are actually true.

My $.02

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posted May 12, 2000 08:06 PM         

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do some close grip bench for reps to really hit the tri's. go light and do tons or reps and sets until you feel how much work your tri's are doing. You'll probably notice that the top part of the movement is the hardest by your 4th set or so. This is just to let yourself realize how fatigued your tri's get during a pushing movemnet. Next week go heavy and grab the bar wider. The only reason to go light is to give the tendons a rest until you go heavy again. Doing the high reps day inspired me to work my tri's harder and to build their endurance. This helped me out on my bench. Maybe it'll help you.

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posted May 12, 2000 08:09 PM            

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Dumbells, Dumbells, Dumbells.

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posted May 12, 2000 08:20 PM         

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mossberg is exactly right. most, if not all the kids that say that they are 16 and bench 450 are full of shit. im 19 and at 200 pounds i can flat bench 315. i cant understand the ones that swear they are 175 but put up 405, and theyre 16. but, i guess some bros feel the need to stretch the truth. and, as always....

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In Quad We Trust.

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posted May 12, 2000 09:47 PM            

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Start your chest routine with HEAVY DUMBBELLS

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posted May 12, 2000 09:50 PM            

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one more thing:
A-BOMBS!!

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posted May 12, 2000 09:51 PM            

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don't feel bad I'm 190 and I only do around 250

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posted May 12, 2000 09:53 PM            

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grip, back me up here bro!

guys, he's asking how to improve his bench press. training 'chest' is just that. you are confusing body building with powerlifting.

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posted May 12, 2000 10:00 PM            

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Hey Bro
try doing weighted dips and incline presses.

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posted May 12, 2000 10:00 PM            

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Find a TRUE power lifter, and follow his program.A power lifter friend of mine has a strange routine but puts up 320 @ 148lbs. w/ no bench shirt.

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posted May 12, 2000 10:01 PM            

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Well as one of those 25%, 190lbs/425 bench but at 37 years old, if your not improving its usually 1 of 2 things. Either your doing too much or not enough, take a look at your current chest, delt and tricep workouts. If your doing a lot of volume, cut it in half and work harder. If your doing only low volume you may need more variety. E-mail with your specifics and I'll take a look at it, I've been training guys in your position for a long time.

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posted May 12, 2000 11:50 PM         

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My routine is as follows: Flat bench once a week on mondays....6-8 sets of heavy triples after warmup. my triples are usually in the 400-450 range (max is 600@200lbs with shirt). Follow flat bench with rack lockouts very heavy (7 plates) again for triples after warmup. Then floor presses for triples again. Then flat db press triples again (200lbs.) Hit tris hard on thursday with shoulders second. My tri workout is my third biggest day after bench and squat. On tri day hit reverse grip extensions 6-8 rep range. Hit close grip bench 6-8 rep range. Hit floor db extensions coming to complete stop on the floor on the way down. burn outon dips. This core routine has allowed me three national, three world titles, and various world records. Hit those motherfuckin tris hard. Shoulders are very overrated inthe bench. Make sure you only go for a max every 4-6 weeks only. Those heavy singles wear your body down. Any questions about the bench e-mail [email protected]

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posted May 13, 2000 01:16 AM            

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notice grip is working movements and not 'chest'. he, like just about every big bencher, is only benching once a week. the rest of the time the effort is on heavy assistance. not pec dec, flys, HIT style sets, etc

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