Bench Press Tips

UCD20 · 04-10-2007, 02:30 PM

I got a bench test for football in a few weeks and I need to increase my bench.

What are some tips i can use DURING the exercise.. Ive heard wider grip helps?

EoR · 04-10-2007, 02:32 PM

http://www.t-nation.com/findArticle....=body_101bench

That and search. Bench press and bicep curls have about 77143 threads each.

Just a few quick tips off the top of my head. Make sure you pull your shoulder blades together and get a solid base. Work on your leg drive and pull the barbell a part during your motion to engage the triceps more.

There are a gazillion more, read!

I_love_crows · 04-10-2007, 02:56 PM

Quote:

Originally Posted by UCD20

I got a bench test for football in a few weeks and I need to increase my bench.

What are some tips i can use DURING the exercise.. Ive heard wider grip helps?

The powerlifting arch works for SOME people, but requires some practice in order to really appreciate the effects. This may be a possibility for you, however, I don't know how well you will be able to perfect it given that your test is in a few weeks.

dkfan9 · 04-10-2007, 03:07 PM

arch and wide grip will help, but you should try to integrate them into your workout prior to testing so you're used to them.

-->aDAM*<-- · 04-10-2007, 05:03 PM

what happens if your bench press isnt up to standard? do you get cut or made a benchwarmer?

sounds like a pretty ****ing stupid measure of skill.

rockhuddy · 04-10-2007, 05:07 PM

You could learn how to arch, tuck elbows, etc., but that takes some practice.

You can learn how to use leg drive immediately though, and that will certainly help. Also, squeezing the bar very hard and trying to pull it apart will help you stay tight and activate your triceps.

Sullyx44 · 04-10-2007, 05:10 PM

It may be to late to widen your grip. You will want to stay with the grip you have been training with. If you are a tricep dominant person then widening your grip will take your tri's out of the movement and lessen the wieght you can move.

Personal Tips that may add a few extra lbs:
1)Squeeze shoulder blades together flexing traps and lats and staying tight in your whole upper body before even un-racking the wieght.

2)Practice using the powerlifting arc. Keep your @ss on the bench.

3)Touch the bar more towards your nipples, it will lessen the range of motion.

4)Good song to get you pumped up. I recommened Enter Sandman - Metallica,
Bitch-Sevendust, Let the Bodies hit the Floor-I forget, Broken - Daughtry version

5)Have a few really hot chicks stand near you while your lifting. I always manage to PR when a really hot chick is near by!

peelowg2k · 04-10-2007, 05:22 PM

Honestly, try lower reps like 6 reps,for 3 sets with like two warmups before that, put on enough weight till you can get only 6reps, try this for about 3 weeks then go up to about 8-10 reps for about 3 sets, remember to warm up u dont want to injure ur self, and get some creatine like BSN cellmass or Gaspara"s Size On, Creatine really helps with increasing strengh, just make sure the coach wont say nothing bout taking it like it showing as drugs or something...Good Luck

Sullyx44 · 04-10-2007, 05:29 PM

Quote:

Originally Posted by peelowg2k

Honestly, try lower reps like 6 reps,for 3 sets with like two warmups before that, put on enough weight till you can get only 6reps, try this for about 3 weeks then go up to about 8-10 reps for about 3 sets, remember to warm up u dont want to injure ur self, and get some creatine like BSN cellmass or Gaspara"s Size On, Creatine really helps with increasing strengh, just make sure the coach wont say nothing bout taking it like it showing as drugs or something...Good Luck

He only has a few weeks till his comp so lowering his reps now is a little to late to notice any real difference. And the creatine won't really have a direct effect on his strength, it will aid in his bodies recovery so that he can develop strength faster, and will be able to sustain energy better during a workout but really won't have any direct effect on strength. No-Explode or another pre-workout stimulant would be a better bet that creatine giving you a good boost of energy and blood flow before a workout.

UCD20 · 04-10-2007, 06:43 PM

i cant tell if im pec or tricept dominant. I usally go wide grip

Ive plateaued at 225x4 for so long now, I really hope to get 10 by the test because i have got 10 before but only once, since then ive just been going down, now im stuck at 4.. so i think its a technique problem

do u guys let the bar just graze your chest or you drop it significantly into your chest to push back up?
also my right leg always cramps at the hip flexorr and my left leg sometimes flies up like 6 ft in the air so i can balance.

:|

HawkLifter55 · 04-10-2007, 06:44 PM

Quote:

Originally Posted by UCD20

i cant tell if im pec or tricept dominant. I usally go wide grip

Ive plataued at 225x4 for so long now, I really hope to get 10 by the test becuase i Have got 10 before but oly ocne, since then ive jsut been going down, now im stuck at 4.. so i think its a technique problem

do u guys let the bar just graze your chest or you drop it significantly into your chest to push back up?

Whats your reps and sets? Sounds like your body got tired of the old way you were working it. Change it up, do a de-load or something.

You supposedly run a 4.34 40? I dont think your bench press is really all that important, especially if you can get 225x10 on occasion like you claim.

UCD20 · 04-10-2007, 07:15 PM

Its not really that important.. but its that fact that ive gotten 10 reps and now I cant do it. Id really like to know what im doing wrong and fix it

HawkLifter55 · 04-10-2007, 07:16 PM

Quote:

Originally Posted by UCD20

Its not really that important.. but its that fact that ive gotten 10 reps and now I cant do it. Id really like to know what im doing wrong and fix it

Whats ur rep and set range??? LIke i asked before.

Sullyx44 · 04-10-2007, 07:37 PM

You can squat 450 x 4?!?!

But you can only deadlift 300?

HawkLifter55 · 04-10-2007, 07:46 PM

Am I the only one who finds the 4.34 40 ****ing unbelievably made up?? If you can deadlift that much, you can squat more then what he does. I am callin e-stats.

yabbayabba · 04-10-2007, 08:28 PM

Quote:

Originally Posted by HawkLifter55

Am I the only one who finds the 4.34 40 ****ing unbelievably made up?? If you can deadlift that much, you can squat more then what he does. I am callin e-stats.

My squad and dead are a similar ratio. But my squat has always been generally low and I have lots of problems with my knees.

HawkLifter55 · 04-10-2007, 08:31 PM

I just dont see how it can be that much different....maybe it can be, but i just haven't seen it.

Im more impressed with the e-stat of 4.34

Sullyx44 · 04-10-2007, 08:32 PM

Yah the 4.34 40 yard dash is a little insane. That would mean you are....as if not faster than Vick...Definatly E-Stats.

HawkLifter55 · 04-10-2007, 08:35 PM

Quote:

Originally Posted by Sullyx44

Yah the 4.34 40 yard dash is a little insane. That would mean you are....as if not faster than Vick...Definatly E-Stats.

Vick ran in the 4.2s as did Ted Ginn Jr. but 4.34 is close to what reggie bush has ran before. Definatley e-stats.

yabbayabba · 04-10-2007, 08:40 PM

Quote:

Originally Posted by HawkLifter55

I just dont see how it can be that much different....maybe it can be, but i just haven't seen it.

Im more impressed with the e-stat of 4.34

My dead is over 100 pounds on my squat (420 dead, 285 squat, all 5RM). Its not like I'm taking it easy on squats either, Monday for the first time in my life I thought I was going to drop to the safety bars on the last rep.

HawkLifter55 · 04-10-2007, 08:42 PM

Quote:

Originally Posted by yabbayabba

My dead is over 100 pounds on my squat (420 dead, 285 squat, all 5RM). Its not like I'm taking it easy on squats either, Monday for the first time in my life I thought I was going to drop to the safety bars on the last rep.

No No dude...He has it backwards.....He has a higher squat then dead, you see where Im coming from.....You have the right ratio..he has a messed up one...

Sullyx44 · 04-10-2007, 08:42 PM

Quote:

Originally Posted by yabbayabba

My dead is over 100 pounds on my squat (420 dead, 285 squat, all 5RM). Its not like I'm taking it easy on squats either, Monday for the first time in my life I thought I was going to drop to the safety bars on the last rep.

Yah his stats have him squatting 150lbs more than he deadlifts...for 4 reps....he's 16yrs old....160lbs....I smell some BULL$HIT!!!!

yabbayabba · 04-10-2007, 08:55 PM

Quote:

Originally Posted by HawkLifter55

No No dude...He has it backwards.....He has a higher squat then dead, you see where Im coming from.....You have the right ratio..he has a messed up one...

Your right, all this chem studying has got me seeing numbers all over the place.

HawkLifter55 · 04-10-2007, 08:56 PM

Quote:

Originally Posted by yabbayabba

Your right, all this chem studying has got me seeing numbers all over the place.

haha, i forgive you this time.

UCD20 · 04-11-2007, 11:52 AM

im not gonig to lie about stats in a fourm... like get real
theyre jsut there to provide ppl with information when im asking as question

my dead is low cuz my left shoulder is messed up.

and yeah the 40 yard is 4.32, laser timed.

rockhuddy · 04-11-2007, 12:06 PM

Quote:

Originally Posted by UCD20

im not gonig to lie about stats in a fourm... like get real
theyre jsut there to provide ppl with information when im asking as question

my dead is low cuz my left shoulder is messed up.

and yeah the 40 yard is 4.32, laser timed.

Lol, you're so full of **** it's rediculous. If you can run a 40 in 4.3, you can probably run a 100 in 10 seconds or so, right? In that case, you're olympic caliber and I expect to see you competing internationally this summer.

"The fastest 40-yard dash time ever recorded at the NFL's annual scouting combine is a 4.29 recorded by Deion Sanders in 1989."

Negged.

Defiant1 · 04-11-2007, 12:08 PM

*looks for bench press tips*

LSU1 · 04-11-2007, 12:12 PM

Quote:

Originally Posted by HawkLifter55

Am I the only one who finds the 4.34 40 ****ing unbelievably made up?? If you can deadlift that much, you can squat more then what he does. I am callin e-stats.

nope. 4.34 forty is sick.....no one would care wtf you benched if you ran that. whats your name so i can look you up on rivals? cause if you run a 4.34 forty you will definately be on there