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  1. #1
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    Unhappy How do i increase my bench press

    Ok i am 16 yrs old 6'0 ft 235lbs. Sounds pretty big right. It sounds like i would bench a lot. However, my bench is pathetic at the moment. Im probably benching 190. About a year ago when i was 15 i was benching 225 but i got sick a couple times since then when i couldnt train. Regardless, my bench went down a little bit but i have been training consistently for a couple months now doing cardio 3-4 times a week and training chest at least once a week. Dont get me wrong i train all my other muscles too, however, is doing chest once a week going to increase my bench? why is my bench not increasing when all of my other lifts are?
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  2. #2
    registered muscle abuser ThatScaryMan's Avatar
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    pyramid my brah. improves bench very fast. also train triceps more they help alot. im on 350 at the moment.
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    registered muscle abuser ThatScaryMan's Avatar
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    pics please i want to see why you 235lbs?
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    Originally Posted by ThatScaryMan View Post
    pics please i want to see why you 235lbs?
    i dont have i pic but i have some body fat im like 19% body fat im trying to lose some fat and gain muscle
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  5. #5
    Dat lift. NoDestroyingMe's Avatar
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    I recommend benching twice a week as opposed to once a week, yet some may say otherwise. There are many many pros and cons but as far as a relatively getting back into things I recommend benching twice a week trying to go up 5lbs-10lbs per week. For instance 10x100 on your last set one week, try going for #x110 the following week, hopefully at ten reps, no less than eight. Progress may stagnate after some time but you should generally be going up.

    I personally like pyramid training, I have had great success with it, packing on 20-35 pounds on my bench in just seven workouts, but there are many other options.

    First off, what does your current benching routine look like? How many sets, for how many reps, do you usually do?

    What does your overall routine look like?
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  6. #6
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    Originally Posted by NoDestroyingMe View Post
    I recommend benching twice a week as opposed to once a week, yet some may say otherwise. There are many many pros and cons but as far as a relatively getting back into things I recommend benching twice a week trying to go up 5lbs-10lbs per week. For instance 10x100 on your last set one week, try going for #x110 the following week, hopefully at ten reps, no less than eight. Progress may stagnate after some time but you should generally be going up.

    I personally like pyramid training, I have had great success with it, packing on 20-35 pounds on my bench in just seven workouts, but there are many other options.

    First off, what does your current benching routine look like? How many sets, for how many reps, do you usually do?

    What does your overall routine look like?
    I just train chest once a week so i do

    1. Bench Press 3x10
    2. Decline Bench Press 3x10
    3. Incline Bench Press 3x10
    4. Dumbell Flyes 3x10

    That would be an average chest workout for me
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    Bench 2-3x a week, eat a lot of food.
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  8. #8
    Dat lift. NoDestroyingMe's Avatar
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    So I am assuming you are on a split, training every body part once a week?

    Although I have seen decent results on a split myself, many are skeptical of a split program that trains each body part once a week will be very effective in strength training. I recommend you switch two a higher frequency program that trains each body part two to three times a week. If you are interested let me know and I and others will recommend you a better-fit strengthening program. You can also go onto the supersite and look into how to increase your bench press and some strengthening programs.

    Also, the lower rep range is primarily better for strength training so I would try increasing the weight but lowering the rep range to the 5-10 rep range and as you get closer to your set out 1RM max day (weeks out) to lower it a bit to the 2-8 rep range, max out, and repeat the cycle if you get the idea.
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  9. #9
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    Originally Posted by NoDestroyingMe View Post
    So I am assuming you are on a split, training every body part once a week?

    Although I have seen decent results on a split myself, many are skeptical of a split program that trains each body part once a week will be very effective in strength training. I recommend you switch two a higher frequency program that trains each body part two to three times a week. If you are interested let me know and I and others will recommend you a better-fit strengthening program. You can also go onto the supersite and look into how to increase your bench press and some strengthening programs.

    Also, the lower rep range is primarily better for strength training so I would try increasing the weight but lowering the rep range to the 5-10 rep range and as you get closer to your set out 1RM max day (weeks out) to lower it a bit to the 2-8 rep range, max out, and repeat the cycle if you get the idea.
    Yes i am on a split program for ex:

    Monday: Back, Biceps
    Tuesday: Abs, Cardio
    Wednesday: Legs
    Thursday: Chest, Triceps
    Friday: Shoulders, Traps

    but each day i do warmup cardio for at least 20 mins
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  10. #10
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    Do you even know how to bench?
    Sheiko!
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  11. #11
    Registered User Tunke's Avatar
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    Try and do more tricep excercises; such as dips, close grip, and even cable push downs. Building up your triceps will help your bench out vastly.

    As well do dumbbell press but with higher weights, lower reps.

    When doing your bench set try and bench with something more like:

    Bar x 5
    95lbs x 5-6
    135 x 5-6
    155 x 3-5
    175 x 1-3
    185 x 1-3
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  12. #12
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    I'm increasing my bench press every week (just about) by 5-10lbs, and a few things that have helped me are:

    Having a good diet, training chest twice per week, having at least 8 hours sleep, taking creatine and doing negatives.

    The negatives help me a lot, I recommend you try them. I usually do 5 reps each chest day of a really heavy weight.
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  13. #13
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    my advice is to train chest twice per week. also make sure your form is good. my bench went up like 20 lbs when i fixed my form. heres a goo video that explains how to engage all of your muscles into your lift.

    s/b/d current: 325/285/405 goal: 405/315/500

    Time to ball
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  14. #14
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    my two cents:

    To increase bench press, you gotta, well, BENCH PRESS. Personally, I prefer to alternate doing a week of barbell bench press and dumbbell bench press (incline of both). I bench 2-3 times a week (I know someone will say that's too much, but its really whatever works for you. Once a week didn't help me personally, but it may be good for you), but I only max out once in awhile. Usually do 1x10 set of a warm up and than 3x5 of 80% 1RM.

    It would also benefit you to train triceps, since the bench press is a pushing motion, and the triceps and, of course, used in pushing motions. I wouldn't do a huge tricep workout, but throw in some dips or tricep extensions. My favorite tricep excercise is "behind the head dumbbell dips" or whatever you wanna call 'em.

    Also, you want to work on your back. Barbell rows are very helpful since they are the opposite of a bench press. Getting a good set of wheels can be beneficial, because you will be using your legs as a base when bench pressing.

    Here is a list of excercises you may consider to help you bench press:
    Incline Bench Press
    Dips
    Barbell Rows
    Shoulder Press
    Lateral Raise
    Tricep Extension

    Anyways, this is what worked for ME, however, it may be different for you.

    EDIT: basically train everything
    Last edited by jbman2; 07-27-2011 at 10:04 AM.
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    Registered User tfrudish's Avatar
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    Originally Posted by ryanmma100 View Post
    I just train chest once a week so i do

    1. Bench Press 3x10
    2. Decline Bench Press 3x10
    3. Incline Bench Press 3x10
    4. Dumbell Flyes 3x10

    That would be an average chest workout for me
    mix things up once in awhile or add one thing here and there. instead of doing barbell one week switch it to DB presses to help build up your stabilizer muscle more. try for a wider rep range aswell.

    ex:
    -Flat Barbell Bench 3set/10-12reps/8reps/5-6reps
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  16. #16
    Registered User 105312's Avatar
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    try using the smith assisted bench for a while to build up a solid base
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    Personally i would have to say do flat bench 3 x 6-10 reps resting at minimum 2 minutes between sets as the first part of your chest routine (once per week) and then whatever exercises you like after that be it incline or dips... What i found great aswel is 4 days after that do maybe 3 sets of 10 reps flat bench wont take as much out of you but for some reason with me it drove up my lift, im getting about 1.5 times my weight on the bench now its going pretty good. Best of luck
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  18. #18
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    Originally Posted by 105312 View Post
    try using the smith assisted bench for a while to build up a solid base
    To get good in bench, you bench. Smith machine will not yield the best results in bench increase as a proper bench routine with good form.

    If I was looking at assistance work for a bench, I would go to close grip bench press, rear deltoid, and lats/romboids.

    The video above has the form pretty much nailed down. Although it seems simple, takes a bit of time to implement all elements, but it is worth the investment.
    "Do not subordinate fundamental principles to minor details."

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    https://www.instagram.com/dayyan.physio/
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    Originally Posted by ryanmma100 View Post
    Ok i am 16 yrs old 6'0 ft 235lbs. Sounds pretty big right. It sounds like i would bench a lot. However, my bench is pathetic at the moment. Im probably benching 190. About a year ago when i was 15 i was benching 225 but i got sick a couple times since then when i couldnt train. Regardless, my bench went down a little bit but i have been training consistently for a couple months now doing cardio 3-4 times a week and training chest at least once a week. Dont get me wrong i train all my other muscles too, however, is doing chest once a week going to increase my bench? why is my bench not increasing when all of my other lifts are?
    Go twice a week.
    If You have a spotter cheat reps brother might help.
    frequentcy>1x a week.
    I Train chest 2x a week.
    15 Weeks out 12/26/13
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    Originally Posted by ryanmma100 View Post
    Yes i am on a split program for ex:

    Monday: Back, Biceps
    Tuesday: Abs, Cardio
    Wednesday: Legs
    Thursday: Chest, Triceps
    Friday: Shoulders, Traps

    but each day i do warmup cardio for at least 20 mins
    & You Got this from bb.com articles splits right?

    M.Chestxback
    T.Biceps&Tris.
    W.Shoulders.Traps.
    W.Chestxback.
    F.Bis&Tris&Traps&Shoulders
    S.Legs.
    S.Rest.
    15 Weeks out 12/26/13
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  21. #21
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    Originally Posted by 105312 View Post
    try using the smith assisted bench for a while to build up a solid base
    Thats the most stupid thing i have heard today!
    Sheiko!
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    At the end the last set of my BP, I do negatives till failure. I can really feel the muscles working during a nice slow negative.
    no big man hey
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