View Full Version : I'm ready to set my bench on fire!!!

03-29-2004, 08:44 PM
Okay, I've heard lots of things about the bench press and how to improve but my bench press has not improved in the last couple of months and I'm mad. Does anyone know how to force your body into making your bench go up? p.s. if anyone who reads this has had this problem before how did you get past it?

Killa Kurt
03-29-2004, 09:16 PM
Less reps, more weight, worked for me

Scott S
03-29-2004, 10:14 PM
Don't do that... then it won't be so comfy! :p

In all seriousness, how are your squats looking?

03-31-2004, 05:08 PM
Improve your 1 rep max using bench press techniques such as board presses and negatives.

03-31-2004, 05:19 PM
You may need to take a step back and look at your program. Rest, frequency, sets, reps and diet are all things to look at. Then again you just may be in one of those phases where you are stalling.

03-31-2004, 09:04 PM
What are Board Presses?

04-02-2004, 03:18 PM
Dunno, but my max has been stuck for about 9 months. I've tried all those techniques, and I've put on 20lbs, 1/2" plus in the arms, and 1.5"+ in my chest, but my numbers refuse to go up. Same thing with my squats. I'm at a loss here.....I mean, I'm growing, but not getting stronger.

04-03-2004, 02:22 PM
if your not doing deads, start.

04-05-2004, 01:23 PM
Board presses are working wonnders for me also. I bench once ever 5 days. I might use 1 board and go for a 3 rep max then next time i go for a 5-6 rep max, then use 2 board and go for a 3 reps max on them, when you go back to regular bench you will be a lot stronger. I may not ever, not use boards again, my shoulders have not felt better in a long time.

04-05-2004, 01:28 PM
You can either take some time off, or take some time off heavy benching. Work the dumbells, on the incline, try to work in a higher rep range, 6-10 reps, 3-5 sets. Do that for a month, then start out with your flat bench in a similar rep range for a couple weeks, then slowly work in some triples and then start hitting your max again. Your bench max should go up by periodizing in this fashion.

04-09-2004, 01:59 PM
Here's your answer:


I did this program in college. The 50 pound increase is just about dead-on. My beginning 1rm was 250, ending was 300. It seems unlikely that you could make this type of gain in such a short period of time, but stick with it and it'll work wonders. At least it did for me.

04-09-2004, 03:00 PM
The mucles Media bench program seems to be very popular. Any ideas how this will work for women?