Im sure you've all heard it a million times but i just cant seem to get any stronger when bench pressing(currently max is only around 200).
Ive been lifting for about 1 1/2 years now and ive taken all sorts of creatine/protein supplements.
Any neat workouts our techniques to help me improve my bench press?
What has helped you to gain strength in this exercise in the past?
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Thread: Increase My Bench Press (help!)
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02-28-2008, 12:44 PM #1
- Join Date: Feb 2008
- Location: Saint Peters, Missouri, United States
- Age: 36
- Posts: 753
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Increase My Bench Press (help!)
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02-28-2008, 12:44 PM #2
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02-28-2008, 12:45 PM #3
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02-28-2008, 12:48 PM #4
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02-28-2008, 12:49 PM #5
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02-28-2008, 12:51 PM #6
- Join Date: Oct 2007
- Location: Canada and, Dominican Republic
- Age: 36
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include dips, pullups and the press (very important.. for every benchpress workout one press should be done)... your bench will go up as you get stronger with those 3 exercises...
also make sure your doing everything right when benching here you go read this it will add some pounds just for having perfect form
http://stronglifts.com/5-ways-to-inc...r-bench-press/
on how to press properly
http://stronglifts.com/how-to-overhe...ect-technique/
also eat bigLast edited by thailegacy; 02-28-2008 at 01:00 PM.
ADMA Muay Thai gym.
SQUAT(ATG)- 275 (x15)
DEADLIFT- 445 (x 6 W/CHALK)
PRESS- 195 (3x5)
DIPS- bw+55lbs-----3x8
PULLUPS- bw+70lbs-3x8- MAX 110lbs added so around 305 total weight.
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02-28-2008, 12:52 PM #7
strictly dumbells bro. It helped get my bench up ALOT. let me give you an example bro.
my max on bench was like 205. I started using dumbells for about 1 1/2-2 months and i benched again after that to see my progress right? Well I could now rep 225 10 times.
you also gotta make sure your working out your back and shoulders and triceps and **** also though bro.
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02-28-2008, 12:59 PM #8
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02-28-2008, 01:00 PM #9
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02-28-2008, 01:00 PM #10
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02-28-2008, 01:01 PM #11
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02-28-2008, 01:02 PM #12
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02-28-2008, 01:03 PM #13
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02-28-2008, 01:05 PM #14
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02-28-2008, 01:07 PM #15
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02-28-2008, 01:07 PM #16
I found a really good technique for myself to increase your max (which I actually increased today thanks to this workout)
Basically its pyramid benching.
For instance this is what I did today. (my goal was putting up 225 which I had never done before)
Set 1- 175lbs 6 reps
Set 2- 185lbs 5 reps
Set 3- 195lbs 4 reps
Set 4- 205lbs 3 reps
Set 5- 215lbs 2 reps
Set 6- 225lbs 1 rep
When I got to my 6th set and attempted 225lbs I actually managed to put it up twice and almost a third time! I was so happy but you should definitly try doing this to increase your max, aim for your 6th set to be higher then your current max of course. Hope this helps!
P.S.- after these sets I did the rest of my usual workout. (Incline, Flies, Dips, etc.)
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02-28-2008, 01:10 PM #17
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02-28-2008, 01:12 PM #18
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02-28-2008, 01:14 PM #19
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02-28-2008, 01:15 PM #20
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02-28-2008, 01:18 PM #21
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02-28-2008, 01:22 PM #22
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02-28-2008, 01:23 PM #23
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02-28-2008, 01:26 PM #24
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02-28-2008, 01:29 PM #25
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06-18-2008, 09:39 AM #26
- Join Date: Feb 2007
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Work your triceps more: CGBP, RGBP, bench dips, weighted dips.
And your lats are a part too: Bent-over row, weighted pullups, T-bar.
Also, don't exclusively use DBs for chest. Using a BB has a purpose too."Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold
"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
Bigger, Faster, Stronger: My Story
http://forum.bodybuilding.com/showthread.php?t=113456251
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06-18-2008, 09:47 AM #27
i would try this out. i started this and increased my max from about 295 to jus monday 335.
4sets on everything!
bench press a little under your max 10
incline dumbell press
dumbell or cable flies
cable cross over high
cable cross over low
20 to 30 dips 4 times.
15 to 20 pushups of about 5 or so sets
i have been doing this workout for about the past 3 to 4 weeks and I increased my max and chest size like no other. plus the right diet and supplement intake. but i do that work out once a week every monday.
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06-18-2008, 09:51 AM #28
- Join Date: Jul 2007
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Don't do it man. I was thinking about it, but apparently you should wait until your bench is high enough (so the +10 is a smaller percent of your max)
They talk about it in this thread
http://forum.bodybuilding.com/showth...hp?t=108326071
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06-18-2008, 09:54 AM #29
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11-22-2008, 03:08 PM #30
- Join Date: Jan 2006
- Location: New Bedford, Massachusetts, United States
- Age: 40
- Posts: 90
- Rep Power: 226
Bench
First off I just wanna say I found this linked from an article on increasing your bench, and I can NOT believe from the picture of the author that he can only max at 325...
Any how, after a long time of trying to build my chest using similar weight at the same rep range (you know 4 sets 10 reps.) I wanted to up my max so I could rep at a higher weight (still currently in this process.) Using this routine I was able to move from a 1 rep max of 300-350 in about 6 months.
(warm up) 145lbs for 12-15reps
the most weight you can do for 10
the most weight you can do for 6-8
then a declined pyramid super set of max 2 reps drop down to max 4 reps drop down again to max 6 then what you can normally get for 10 (have partner help with forced reps if needed to get the 10)
I currently do 325 for 2 315 3-4 275 for 6 and 245 for 10
do this with absolute minimal rest, your partner takes the weight off of one side, you do the other, back on the bench set up quickly and move the weight!!!
Obviously you still need to do incline decline and shoulders and triceps and eat well and sleep enough to make gains!!!
This has worked incredibly well for me, give it a try.
_Aaron
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