How to increase your bench press?

[roni13]

i just started working out & i can only bench 110. How would i go about increasing my bench?

[AmarjotPandher]

Eat

[Cone1]

Try bench pressing

[meSEXher]

eat alot

bench 3x5 3 days a week

[michaelhouser]

keep it up, be sure on your chest days to work every part of your chest. try adding 5 lbs to everything each week, push yourself if you absolutely cant do it then go back down to what you did the week previous. also be sure and do dumbell press along with barbell, they will get you stronger and its easy to track progression. be sure and work your triceps too, never neglect your triceps because they also help out alot in bench whether you want them too or not, especially in holding the weight and stabalizing it.

[cshady3119]

5x5 bench press works well

[ChristoBr94]

For strength go 4-7 reps on 4 sets with lots of break in between and eat like it's going out of style. But if your looking to build muscle go 6-12 reps. I mean you will gain muscle in the 4-7 but 6-12 will cause more hypertrophy

[SamSix]

bench more? use a spotter and put 120 on the bar and crank out 3 reps with the spotter helping if need. keep doing that and moving up weight each week. the spotter will help force reps in a weight range that you wouldn't be capable of on your own

[Jeffbelittle]

Work on your form. I guarantee you dont have great form.

[tony99099]

i did exactly as you did, benched 110 and asked questions on how to lift.....just lift 5x5, or work on your weakness either in the lift off or the lockout of the bench press

[huskerfan2418]

Easy, keep benching. I would recommend doing 5x5.

But most importantly, don't forget about squats and deadlifts too!

[JeromeWeinberg]

[Botolani808]

follow a program like SS or an SS variant, and remember to perfect your form, EAT and get enough sleep

[roni13]

keep it up, be sure on your chest days to work every part of your chest. try adding 5 lbs to everything each week, push yourself if you absolutely cant do it then go back down to what you did the week previous. also be sure and do dumbell press along with barbell, they will get you stronger and its easy to track progression. be sure and work your triceps too, never neglect your triceps because they also help out alot in bench whether you want them too or not, especially in holding the weight and stabalizing it.

Should i do chest & triceps on the same day? if so, what would be good triceps exercises?

[roni13]

follow a program like SS or an SS variant, and remember to perfect your form, EAT and get enough sleep

Excuse my ignorance, but what is 5x5?

[Auburnfan2208]

Excuse my ignorance, but what is 5x5?

5x5 means 5 sets and 5 reps each set.

Sets x reps (if you ever see someone use this)

A 5x5 workout mainly focuses on strength while you still get pretty good muscle gains, providing you eat enough.

[musclehead09]

i just started working out & i can only bench 110. How would i go about increasing my bench?

full body routine 3 times a week minimum. Look up SS, Babylovers SS and Stronglifts. choose 1 and do it for a long time

[Dgwear]

focus on all your lifts. shoulder press. rows. squats.

[kastrd]

Instead of 5x5.. try
10-12 reps
8-10 reps
6-8 reps
6 reps
making sure to reach failure, worked for me

p.s doing back after my chest workout seemed to work the best, by doing back it opened up and stretched the chest.
Big work out, but feels good aha

source:
arnold swarchenegger encyclopedia of modern bodybuilding

[N4J4R]

If you're a beginner, look into Rippeotes SS and or babylovers modified version.
If you're more advanced (judging from your sticking point, I'm guessing not really), you could look into madcows 5x5.
Check your form, chances are you could improve it further.
Strengthen assisting muscle groups. Having strong shoulders, triceps and back all help with increasing your bench press.

Training to failure is not 100% necessary, either:

Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains.
Izquierdo M, Ibañez J, González-Badillo JJ, Häkkinen K, Ratamess NA, Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X, Gorostiaga EM.
Source: Studies, Research and Sport Medicine Center, Government of Navarra, Spain. mikel.izquierdo@ceimd.org
Abstract
The purpose of this study was to examine the efficacy of 11 wk of resistance training to failure vs. nonfailure, followed by an identical 5-wk peaking period of maximal strength and power training for both groups as well as to examine the underlying physiological changes in basal circulating anabolic and catabolic hormones. Forty-two physically active men were matched and then randomly assigned to either a training to failure (RF; n = 14), nonfailure (NRF; n = 15), or control groups (C; n = 13). Muscular and power testing and blood draws to determine basal hormonal concentrations were conducted before the initiation of training (T0), after 6 wk of training (T1), after 11 wk of training (T2), and after 16 wk of training (T3). Both RF and NRF resulted in similar gains in 1-repetition maximum bench press (23 and 23%) and parallel squat (22 and 23%), muscle power output of the arm (27 and 28%) and leg extensor muscles (26 and 29%), and maximal number of repetitions performed during parallel squat (66 and 69%). RF group experienced larger gains in the maximal number of repetitions performed during the bench press. The peaking phase (T2 to T3) after NRF resulted in larger gains in muscle power output of the lower extremities, whereas after RF it resulted in larger gains in the maximal number of repetitions performed during the bench press. Strength training leading to RF resulted in reductions in resting concentrations of IGF-1 and elevations in IGFBP-3, whereas NRF resulted in reduced resting cortisol concentrations and an elevation in resting serum total testosterone concentration. This investigation demonstrated a potential beneficial stimulus of NRF for improving strength and power, especially during the subsequent peaking training period, whereas performing sets to failure resulted in greater gains in local muscular endurance. Elevation in IGFBP-3 after resistance training may have been compensatory to accommodate the reduction in IGF-1 to preserve IGF availability.

http://www.ncbi.nlm.nih.gov/pubmed/16410373

Effect of short-term failure versus nonfailure training on lower body muscular endurance.
Willardson JM, Emmett J, Oliver JA, Bressel E.
Source: Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, IL, USA.
Abstract
PURPOSE:
This study compared failure versus nonfailure training with equated intensity and volume on lower body muscular endurance in trained men.
METHODS:
Each subject performed one lower body workout per week for 6 weeks; the Failure group performed 3 sets of the squat, leg curl, and leg extension exercises to the point of voluntary exhaustion, while the Nonfailure group performed 4 sets for each of these exercises, but with a submaximal number of repetitions that did not allow failure to occur on any set. All subjects performed a pre- and postintervention muscular endurance test that involved 3 sets each for the squat, leg curl, and leg extension exercises. Blood lactate concentration (BL) was assessed before, and at 5 and 10 minutes following the test. Heart rate (HR) was assessed before the test, following the last set of each exercise, and for 10 minutes following the test.
RESULTS:
Both groups demonstrated significant increases in total work (P < .0001) for the postintervention test, with no significant differences between the groups (P = .882). When comparing the pre- and postintervention tests, BL and HR were not significantly different at any time point (P > .05).
CONCLUSIONS:
These results indicate that when intensity and volume are equated, failure or nonfailure training results in similar gains in lower body muscular endurance. Therefore, when assessed over relatively short training cycles, the total volume of training might be more important versus whether sets are performed to failure for muscular endurance-related adaptations.

http://www.ncbi.nlm.nih.gov/pubmed/19211941

The application of training to failure in periodized multiple-set resistance exercise programs.
Willardson JM.
Source: Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920, USA. jmwillardson@eiu.edu
Abstract
Few studies and reports in the body of literature have directly addressed the issue of whether resistance exercise sets should be performed to failure. Research has clearly demonstrated the superiority of performing multiple sets vs. single sets for increases in maximal strength. However, there is little direct evidence to decide conclusively whether or not multiple sets should be performed to failure. Therefore, the purpose of this research note was to discuss what is currently known concerning the application of training to failure and to stimulate further research on this topic. Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus when incorporated periodically into short-term microcycles. Because muscular hypertrophy is a key contributor to long-term increases in maximal strength, advanced lifters should consider training to failure occasionally. The potential mechanisms by which training to failure might provide an advantage are through greater activation of motor units and secretion of growth-promoting hormones. However, training to failure is not an effective stimulus without lifting at a sufficient intensity (percentage of 1 repetition maximum). Furthermore, training to failure should not be performed repeatedly over long periods, due to the high potential for overtraining and overuse injuries. Therefore, the training status and the goals of the lifter should guide the decision-making process on this issue.

http://www.ncbi.nlm.nih.gov/pubmed/17530977

Concurrent endurance and strength training not to failure optimizes performance gains.
Izquierdo-Gabarren M, González De Txabarri Expósito R, García-pallarés J, Sánchez-medina L, De Villarreal ES,Izquierdo M.
Source: Research Center of Rowing Club Orio, Orio, Spain. mikel.izquierdo@ceimd.org
Abstract
PURPOSE:
The purpose of this study was to examine the efficacy of 8 wk of resistance training to failure versus not to failure training regimens at both moderate and low volumes for increasing upper-body strength and power as well as cardiovascular parameters into a combined resistance and endurance periodized training scheme.
METHODS:
Forty-three trained male rowers were matched and then randomly assigned to four groups that performed the same endurance training but differed on their resistance training regimen: four exercises leading to repetition failure (4RF; n = 14), four exercises not leading to failure (4NRF; n = 15), two exercises not to failure (2NRF; n = 6), and control group (C; n = 8). One-repetition maximum strength and maximal muscle power output during prone bench pull (BP), average power during a 20-min all-out row test (W 20 min), average row power output eliciting a blood lactate concentration of 4 mmol x L(-1) (W 4 mmol x L(-1)), and power output in 10 maximal strokes (W 10 strokes) were assessed before and after 8 wk of periodized training.
RESULTS:
4NRF group experienced larger gains in one- repetition maximum strength and muscle power output (4.6% and 6.4%, respectively) in BP compared with both 4RF (2.1% and j1.2%) and 2NRF (0.6% and -0.6%). 4NRF and 2NRF groups experienced larger gains in W 10 strokes (3.6% and 5%) and in W 20 min (7.6% and 9%) compared with those found after 4RF (-0.1% and 4.6%), whereas no significant differences between groups were observed in the magnitude of changes in W 4 mmol x L(-1) (4NRF = 6.2%, 4RF = 5.3%, 2NRF = 6.8%, and C = 4.5%).
CONCLUSIONS:
An 8-wk linear periodized concurrent strength and endurance training program using a moderate number of repetitions not to failure (4NRF group) provides a favorable environment for achieving greater enhancements in strength, muscle power, and rowing performance when compared with higher training volumes of repetitions to failure in experienced highly trained rowers.

http://www.ncbi.nlm.nih.gov/pubmed/19997025

Hope this helps

[kastrd]

If you're a beginner, look into Rippeotes SS and or babylovers modified version.
If you're more advanced (judging from your sticking point, I'm guessing not really), you could look into madcows 5x5.
Check your form, chances are you could improve it further.
Strengthen assisting muscle groups. Having strong shoulders, triceps and back all help with increasing your bench press.

Training to failure is not 100% necessary, either:

Hope this helps

i agree failure isn't 100% necessary, can't say i hit failure every time but look what you just posted?
"Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus " read your articles.

anyways you know everything brb throwing away arnold swarchenegger encyclopedia of modern bodybuilding

[kastrd]

i just started working out & i can only bench 110. How would i go about increasing my bench?

just keep training at it.

[N4J4R]

i agree failure isn't 100% necessary, can't say i hit failure every time but look what you just posted?
"Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus when incorporated periodically into short-term micro cycles" read your articles

Key words: 'MIGHT' and 'Advanced lifters'. OP is not an advanced lifter from what I can tell. Learn to read. Just because we booted you out of this thread: http://forum.bodybuilding.com/showth...82301&page=119 for what appeared to be a failed flaming attempt, does not give you the right to post more 'misinformation' elsewhere on this site. Don't tell me to 'read (my) articles', when you are the one who refused to read scientific proof that glutamine was/is not essential nor even that beneficial. Madcows 5x5 is a routine which will help in gaining strength (and thus improving bench). Since OP is probably not at the stage where he should be using such a program, something like SS or babylovers version of SS would probably be a better choice, IMO. Training to failure is not something you HAVE to do, even if you are an advanced lifter. There are other ways of breaking plateaus.

EDIT: Just saw your edit. I never claimed to know everything. The book you have is o.k. but it is a little outdated in some regards. The best we can do is keep up to date with what is considered as correct.

[Strength.Honor]

i agree failure isn't 100% necessary, can't say i hit failure every time but look what you just posted?
"Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus " read your articles.

anyways you know everything brb throwing away arnold swarchenegger encyclopedia of modern bodybuilding

Arnold was also on massive amounts of steroids, this kid isn't. The same lifting philosophy doesn't apply. You can look at all strength programs, e.g. Madcows 5x5, SS, Bill Starr's, etc. Do they have you lift to failure? No.

Stop starting shit with N4J4R, he is very knowledgeable.

[Jeffbelittle]

N4 is on the top 5 most knowledgeable posters on the Teen Bodybuilding forum.

You're arguing with him by citing a guy on loads of gear and great genetics.

[KrazyEyezKillah]

Haha I swear 1/3 of the threads on the forum are "how do I increase my bench?!"
Oh well Try SS or 5x5. Make sure you're eating enough!

[Saintsqc]

I didnt read every post above.

From my little experience, Ill say bench more.

I used to do bench 1x time a week and had little improvement. The more often you bench, the more weight you will be able to add.

Starting strength is a great program. I strongly suggest you to try it.

Also, perfect your form. Bench press is a compound exercise. Learn to use your whole body for the lift and it will help you. Keep your core tight, your shoulder blade squeeze, your quad tight, try to print your fingertips into the bar and dont waste energy on the eccentric part of the lift. Quick eccentric and explode on the concentric.

[bhupinder27]

time and effort.
i started out benching 75 10 months ago for 3x8. Now im at 175 and i hadnt done barbell for few months rather focussing on dumbell/incline more. Now I've started to do it 3x a week adding 2.5 to each side every week no matter what.

[peanut-butter]

i agree failure isn't 100% necessary, can't say i hit failure every time but look what you just posted?
"Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus " read your articles.

anyways you know everything brb throwing away arnold swarchenegger encyclopedia of modern bodybuilding

There is a huge difference between a "plateau" and "I can't bench because I'm doing something wrong". Training to failure is not going to solve OP's problem. To solve his problem he must consider the following things.

-Training: Making sure optimal frequency and volume
-Recovery: Getting adequate amount of sleep and rest to ensure optimal training ability
-Nutrition: Making sure sufficient macro and micronutrient amounts are reached for recovery, energy and growth.

These are the main things that are going to effect his bench progress, not if he's training to failure or not.

FYI, Arnolds book is very...outdated and anecdotal.