proper way to increase bench

[Alan_86]

Hi do you guys start out with a weight where you can rep at least 8, and then add weight from there?

[romans535]

I start with the bar then add 25's then 45's the 2 45's (10) then finally 275(2 + spout) finish with max attemp. other days I just do 4x10 same weight maybe 4x8 same weight

[Alan_86]

great thx. but i also heard some people go right into there highest weight, i guess its to conserve your energy for higher reps?

[chazzy1864]

I do my warm up sets, then I jump to my heaviest weight. Generally I'll pyramid weight down from there. Some people pyramid up, others stay with the same weight.


But hardly ever, will you find guys jumping straight to their working set without some sort of warm up.

[JOSEF RAKICH]

My first set is always 20 reps just as a warm up, to get the blood flowing to the muscle. Then i increase weight.

[sunyatasamsara]

Here's how I do it. 10 pushups chest to floor for warm up which adds 2 reps vs cold I found out. I stick between 8 and 10 reps. I will do 3 sets of 8 and then 3 sets of 10 the next week then add 5lbs the next week and I'm back to 8. I also max out on my third set so I push my muscles all the way, I get around 10-12 but if you can only get 9 on your third set of 10 don't worry just add 5lbs next week and do sets of 8 and you might get 11 reps on your third set, that's what happened to me. I thought I was about to plateau because of that but I just got a lot stronger the next week.

[Alan_86]

Originally Posted by chazzy1864

I do my warm up sets, then I jump to my heaviest weight. Generally I'll pyramid weight down from there. Some people pyramid up, others stay with the same weight.


But hardly ever, will you find guys jumping straight to their working set without some sort of warm up.

thx, good advice guys!

[shaneee]

if you want to get your bench up do sets of 5...5x5 on bench is great for building strength and even a little bit of hypertrophy in the process.

[lastlieutenant]

Originally Posted by shaneee

if you want to get your bench up do sets of 5...5x5 on bench is great for building strength and even a little bit of hypertrophy in the process.

I've heard this too; never seen anyone do it personally. Then again, I dont really surround myself with lifting intelligent people :-/

I personally have been doing flat dumbbell bench and I noticed a huge gain in my barbell bench without even touching it.

[Alan_86]

Originally Posted by lastlieutenant

I've heard this too; never seen anyone do it personally. Then again, I dont really surround myself with lifting intelligent people :-/

I personally have been doing flat dumbbell bench and I noticed a huge gain in my barbell bench without even touching it.

i thought this was very popular, the notorious 5x5 program isnt it?

[Forumite]

Since I really just starting out with BB bench press I normally do a warmup set with 35s on each side and go up from there.