quick bench improvement?

[Kamaraz]

I started lifting (well, consistently) around late may. Combine is in about two weeks. We are expected to bench 155 or 185 for reps. I struggle to do even 155. I'm a sophomore. I'll be fine for the running/squat/jump, etc, but I want to improve my bench. is there anyway to improve this in such short time? Today was chest, I can do 155 maybe 1-3 times... sometimes I can't do it if I worked out at all before that. Thanks.

[insame]

I was the same way.. was only benching the bar... i was weak.

the best thing to do is to go at a good wieght that you could bang out around 8 reps while keeping good form. also try using free weights like dumbells to strengthen the smaller muscles around your arms and chest. eventually your bench will increase in no time.

what i do now is do heavy wieght on bench for 5 reps while consistant on form and its made me a stronger bencher

[iewed]

http://www.tmuscle.com/free_online_a...nch_press_cure

[Pureownage2]

Originally Posted by insame

I was the same way.. was only benching the bar... i was weak.

the best thing to do is to go at a good wieght that you could bang out around 8 reps while keeping good form. also try using free weights like dumbells to strengthen the smaller muscles around your arms and chest. eventually your bench will increase in no time.

what i do now is do heavy wieght on bench for 5 reps while consistant on form and its made me a stronger bencher

8 reps is dumb imo. Go for like 1-5 reps and do like 3-5 sets of that. Make sure you hit all your auxiliaries extremely hard. Like do dumbbell bench and incline bench and all that jazz. Also, the link above is good :P

[activ16]

i was the same way going into my first combine, just do really heavy weight and have someone spot u. put ur max on the bench and have ur spotter help u get it like 3 times.

[12harbma]

Originally Posted by activ16

i was the same way going into my first combine, just do really heavy weight and have someone spot u. put ur max on the bench and have ur spotter help u get it like 3 times.

well let me say that people think that trying to go heavy every day of the week will help improve there bench...trust me it wont. go light, build muscle first. i go heavy only every monday

[12harbma]

Originally Posted by Kamaraz

I started lifting (well, consistently) around late may. Combine is in about two weeks. We are expected to bench 155 or 185 for reps. I struggle to do even 155. I'm a sophomore. I'll be fine for the running/squat/jump, etc, but I want to improve my bench. is there anyway to improve this in such short time? Today was chest, I can do 155 maybe 1-3 times... sometimes I can't do it if I worked out at all before that. Thanks.

i am also a sophomore, my bench is 270. to better your bench do some more triceps. they have a lot to do with your bench

[BoGii]

Originally Posted by 12harbma

well let me say that people think that trying to go heavy every day of the week will help improve there bench...trust me it wont. go light, build muscle first. i go heavy only every monday

Ideally your supposed to only bench once a week anyways.
I bench 1-2 times depending on week.

[PeoplesChamp11]

When you bench, squeeze the bar as hard as you can and pull outward like you are trying to rip it apart. The extra contraction will help.

[Iamreallyfat]

Smolov jr.

[Rjsam]

Look and read for bill stars 5x5.

[Kamaraz]

Originally Posted by PeoplesChamp11

When you bench, squeeze the bar as hard as you can and pull outward like you are trying to rip it apart. The extra contraction will help.

Peopleschamp11, really? How much can this help? The most I know about bench press form is to keep your butt on bench, and try to have shoulder blades together.. which I'm not even sure if I do correctly. Thanks a lot for the responses, guys.

[bishopbeater]

hey man i tried dumbells and i did 3 sets of 10 last night with 35lb dumbells and man i felt the burn i think it helped a lil cuz i could feel it

[brandon2743]

[cmcd24]

Originally Posted by brandon2743

good video!

[baddog671]

A small hit of meth right before your benching session where you have to do reps.

Lol, but seriously, 155 is a good bit considering your a newb and weight a good bit less than that. I wish I could rep out over my body weight

[kjd2121]

Build your triceps - Dips work well.

[SkinnyPanda]

That video showed the pl form though didnt it? Were you keep your back arched. Arent you supposed to keep it flat against the bench? or no

[StevenNevets]

http://www.geocities.com/elitemadcow...Linear_5x5.htm

[callmelorenz]

Work shoulders and tris also

[cmcd24]

Originally Posted by SkinnyPanda

That video showed the pl form though didnt it? Were you keep your back arched. Arent you supposed to keep it flat against the bench? or no

no, not unless you want to do more weight, remember to keep your butt on the bench too though

[12harbma]

Originally Posted by BoGii

Ideally your supposed to only bench once a week anyways.
I bench 1-2 times depending on week.

i bench heavy on mondays....then go light on fridays

[fahrenheitt]

Originally Posted by Iamreallyfat

Smolov jr.

this

[wish4aswish]

i dont know much, but if u look at the sticky about over training, y dont u just bench 5 days a week? u wont b over training, and MAYB ull get stronger faster? lol just a thought

but anyways how long till the combine?