How can i get my bench press up?

[Smurf]

How can i get my bench press up? I bench about 200 at a bodyweight of 170 (i dont know if thats good) will i see better results doing pyramids, or doing the old fashion 3 sets of 10. And what should i be benching for reps if i bench 200, like 60 to 70% of that weight????

[Dorian]

i would do a stenght cycle and work on my 1Rm you could increase it greatly if you follow a good routine designed for it.

[shaunster]

im 165 pounds and i bench over 300.i use heavy weight.do sets of 2 or 3 reps per set.do like 6 sets of 2 or 3 reps 3 times a week for about 6 weeks.then drop back and do them less often for a few weeks.maybe only 1 day a week.and then jump back up to 3 days a week.it worked good for me.you want to go as far as you can go without overtraining.remember...when i say 2 or 3 reps,i mean after the 2nd or 3rd rep you can't do anymore.don't do an easy weight 2 or 3 times.really push yourself.and warmup first.

[chizlednizzle]

hey shaunster,

what's your training split? I'm do something similar (designed for chest) to what you do and i'm curious to know how you split your workouts. My program does not consist of any shoulder presses, just later raises for one day and rotator cuff exercise for another. I"m kinda worried my shoulders will be lagging after i'm done with this program..

[bigobb]

Might wanna try some dips/weighted dips, they helped my bench out when I platued.

[BigM]

u wanna up your bench by 40 lbs in 7 weeks? go tot this web site:

http://users.rcn.com/dl.interport//bench.html

some guy scanned that program that u normally have to pay for, and it works! i tried it and i added 40lbs, try the second, newer program though

[Tony1]

Heavy lockouts help my bench press go up.

[chizlednizzle]

do you guys do shoulder presses when doing these heavy bench programs??

[khan123]

Should you pinch in your shoulder blades when bench pressing

[trap-bar]

yes pinch your shoulder blades togther, it keeps you stable

[IAmBatman]

Then....

Pick a program from the stickies.

[AA43560]

Not sure if serious replies








Topic is from 2001 brahs. Something tells me OP isnt gonna see your replies

[Doollas]

Not sure if serious replies








Topic is from 2001 brahs. Something tells me OP isnt gonna see your replies

I thought I had accidentally opened a thread form the teen forum, then saw tate's vid.

[viarstm]

That video was awesome. Elite Fitness is right close to my hometown. It is known for producing big time powerlifters. I also have West Side Barbell within an hours drive as well.

[patrickjoseph88]

Does anyone believe in benching a heavy set followed by an immediate rep out of a lower weight. Helps get the blood pumping for me sometimes which helps me break plateaus

[Huskarl]

Does anyone believe in benching a heavy set followed by an immediate rep out of a lower weight. Helps get the blood pumping for me sometimes which helps me break plateaus

No.


Edit: strong bump

[phrali]

I wonder where op's life has led him in the past 12 years.

I wonder if his bench has improved. I hope his bench has improved.

[Jason2459]

No.


Edit: strong bump

Josh Bryant and a few other 600+ benchers disagree. Hit a heavy set then go light as he preaches for CAT. Just tried it last night and felt pretty good.

[MrGilbert822]

Louie Simmons of westside barbell just had a really good article in Flex Magazine and this is what we do at my powerlifting gym. One day a week you have a speed day! 6 or 8 sets of 3 reps. This should be about 50% of your 1RM. You try and get the 3 reps in about 1.5-2.5seconds. We use MiniBands when we figure our weight in. If you look up the article he goes into more detail about it. But by doing 50% of your 1RM and you figure in the speed and velocity it is like you are doing your max bench but faster!

[Jason2459]

Louie Simmons of westside barbell just had a really good article in Flex Magazine and this is what we do at my powerlifting gym. One day a week you have a speed day! 6 or 8 sets of 3 reps. This should be about 50% of your 1RM. You try and get the 3 reps in about 1.5-2.5seconds. We use MiniBands when we figure our weight in. If you look up the article he goes into more detail about it. But by doing 50% of your 1RM and you figure in the speed and velocity it is like you are doing your max bench but faster!

If you actually look into it and read science its not possible to exert max force on that submaximal weight. Lou also agrees regardless of what that flex article says. If you really want to read get supertraining and the Westside bench and squat/deadlift manuals (not the book of methods)

Also FYI you should not go under 8 sets of triples or you'll be below the optimal number on prelipins chart. You should also be more around 60% with bands and 70% w/ straight weight or chains.

[kumar101]

I am having trouble going past 45lb plate on each side. I weigh 165lbs. I tend to blame it on my small body frame. Any suggestions on increasing my lifts for my situation.