thats right, my bench is an embarassment to what ive been reading on this PL forum. im fine with my deadlift and squat numbers, but im having a hell of a time trying to jump my bench numbers.
heres my current PR and i been going at it for 3 months about.
bench: 185lb x 4 reps
200lbs, 5'7, 19 M
you can see i dont go for max reps since i want to build some muscle and strength. but i was told triceps is one of the greater areas to concentrate on to improve bench so therefore, i had a dedicated tricep day once in a while. so im here seeking advice on what specific exercises you do to boost the bench digits?
Last edited by jtteg_x; 08-26-2005 at 01:07 AM.
ive been working out for almost 4 years. i bulked up from 155 to 205, back down to 185, and now back up to 200. i've struggled with flat bb bench for a long time as well. for 3 years my max was 225 x 1. i finally hit 250 last winter. i hit 270 today, and i finally feel slightly respectable. but in reality i won't be happy until i hit 3 plates. that's a decent bench.
3 things really helped me...
2. Superdrol (I'm on a 4 week cycle)
3. Having days where i just do a few sets of heavy bench in between chest days.
I would say focus on EATING!!!! Never stop shoving food in your mouth and benching. Also, work on your grip and form. It won't hurt to improve your tricep strength... and also remember speed = power. work on pressing with some force behind it.
just my 2 copper coins...
Why are you so deadset on getting stronger in the bench? Develop overall pressing strength and test out the bench on occasion.
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Doing pushups will definately help with your bench if you are that worried about it. I said this before and I will say it again, some of the best powerlifters that I know at the high school level do sets of 20 pushups when they are watching television and a commercial comes on. Do those all the time and you will improve your bench.
249lbs cutting to 220lbs
A pushup isn't exactly what your going to want to work with, once you get past noobie gains. All the pushups in the world wont make much a difference once you start getting close to pressing your bodyweight.
Hmmm... I've never met anyone benching more than 225 who got much from push-ups...Originally Posted by sharkall2003
I'm not saying push-ups are worthless and I think I remember reading an article about Fred Boldt(?) doing pushups in his training, BUT there are a lot of other things that would probably be more productive and time & effort-efficient as far as boosting your bench. Namely: close grip bench, upper back work, and technique work (grip width, arch, upper back tightness, leg drive).
4-6 sets of 4-6 reps, or 5X5 + a lot of food = your bench numbers going up
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My bench sucks too. My best bench has been only 215 for reps, but lately that 215 has eluded me. I'm repping at 205. I'm also dieting down, so something's got to give. I know this. Once I lose the excess blubber and can go on a bulk, I'll bet my bench will improve. But for now, I just don't want to lose ground.
Originally Posted by Manveet
You're not strong enough yet to bother breaking up the parts of the bench (triceps, delts, etc). Just get stronger overall.
Be a man. Be awesome at it. Be proud of it. Beyond the Barbell
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Your squat is more "pathetic" than your bench, to be honest.
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Are you gonna sit here and put this in every thread...It Don't work! Its pointless...you reach a point where a pushup is worthless...I could do 50 and not feel a thing...Its pointless...DamnOriginally Posted by sharkall2003
if you wanna improve your bench you gotta eat alot,Bench heavy all the time and if you are looking to improve your 1RM (it works for me...) stick to low reps...What is your one rep max as of the moment? Because if you tell my that I can give you a good benching set up. It was designed by a pro football player who benches like in the 400s RAW. Also from personal experiance I know I am improving everyworkout with that program
Realy can you tell me about it, I wanna add a couple more digits to my bench. My 1rm is around 245lbs.
Numbers look about in proportion to me. Squat seems lower than bench.
Yeah hold up I'll go get my chart...Errr I'll just PM the workout to you
i wanna try it
bench: 270 x 1 @ 195
deads: 425 x 1 @ 187
squat: 410 x 1 @ 205
i want to get my bench in the 300's
Its really long and alot to try to type out...
It's yours to share or not as you will, but if you're going to type it out for a PM, couldn't you just cut and paste it?
Yes sir I could but I gave it to him for his 1RM specfically see the paper I got don't got percentages just weight and reps hows this later tonight I'll type it all out as for right now I gotta go bench myself wish me luck
I think we're all smart enough to extrapolate things from either weights or %s...
You wanna be nice and do the math for us then.
Hope you werent refering to me...because I can't...I can barley count I hate math
I agree. Your squat looks worse than your bench. 185x4 is not THAT bad. Just keep at it, bench heavy. If you are looking to improve your single rep max, you have to work on heavy singles. Do multiple sets of 3's then work your way up to multiple sets of singles. You should go up 5 lbs every 2 weeks or so for a while. Also, do some lockout work, dips, and close-grips, too. You'll get your numbers up.
thanks for the replies all.
yeah, my squats are pretty horrible as well. i been squating for about 1.5-2 months now and im looking forward to jump up to at least 260lb x3 by the end of the year.
Gutz, i never did 1 rep max on bench, but tomorrow is my chest/tri day and ill see what my max is then ill let you know.
Last edited by jtteg_x; 08-28-2005 at 03:10 PM.