My bench is extremly weak... and I was wondering perhaps it was due to having even weaker tricept or perhaps it's really crappy form...
my routine is normaly something like this:
Flat BB bench 3-4 sets 8-12 reps
Incline DB press 3 sets same reps
Flat flyes 2 sets
I workout at home, so I'm somewhat limited in having no cross over cable potential...
Although my chest is normaly sore and weak after my workout. My tricpts are always failing (especially on the DB bench) I try to hold them about 90 degrees to my body...
I've tried a wider grip for my flat BB bench, (thumbs around 1st line) It does help, but then I don't feel my chest as much...
Look into incorporating close grip and board presses if you want to increase your bench.
Weight: Not Big Enough
“Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee
Dips. 2 sets of 6 every other workout, first thing.
From there, where are you failing on the bench? Might just need to improve chest and tricep endurance a bit then work towards increasing the tricep strength. As big as the chest is, the tri's are more often than not the weak link. If you are failing right off the chest, the weight's too heavy. 3-4 inches off the chest and its the tri's that need work. Lockouts and rack presses as well as more heavier compound tricep intensive exercises can help things in the long run.
What is elite?
"Those who work the hardest often complain the least." -anonymous
Pain is inevitable. Suffering is optional.
do an isolation movement for your chest before you do presses...
something like flys...then superset it into a chest press movement...
this will prefatigue your chest muscles and you should be able to get a better chest workout in.
The way to increase your bench, is to bench! When you bench, you are working the EXACT muscles needed to bench. It doesn't get much more complicated than that. Proper prescription of weight to be used, sets and reps is the key to strength training.
5x5 is the way to go. Drop down to a moderate weight that you can fairly easily complete all 5 reps. Increase the weight by 5-10lbs. per week until you peak.
Anything more than that you'd have to pay for.
makes sense to meOriginally Posted by DontGiveUp
try lower reps, negatives, forced reps, drop sets, wide grip, narrow grip, all that good stuff. have someone spot you.
Actually, negatives, forced reps and drop sets are a bad idea. You don't even need to vary your grip width.Originally Posted by Jotosuds
All you need to do is to properly plan out the % of 1rm, sets and reps to be used. This is the only thing you need to do. You will get stronger, Guaranteed!
Both.Originally Posted by _8_Ball
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