Best Way to improve bench

[tjohnsonr10]

I really need to get my bench up as it is really embarassing. Right now I do chest and abs on tuesday, but really want to get my bench up. I will do whatever it takes. Right now my chest routine is.

20 pushups for warmup
3x10 DB Incline Press
2x10 BB Incline Press
10 Pushups
3x10 BB Flat Bench Press
2x10 DB Flat Bench Press

Any help would be great!

[tackler]

powerlifting=

few reps heavy weight

[MiloMan]

http://forum.bodybuilding.com/showth...threadid=48370

[crutex]

throw on some laquer and make sure the environment is complimentary.

[A young man]

Suicide is your only option

[supadave]

Good link Milo

[jino]

Originally posted by tjohnsonr10
I really need to get my bench up as it is really embarassing. Right now I do chest and abs on tuesday, but really want to get my bench up. I will do whatever it takes. Right now my chest routine is.

20 pushups for warmup
3x10 DB Incline Press
2x10 BB Incline Press
10 Pushups
3x10 BB Flat Bench Press
2x10 DB Flat Bench Press

Any help would be great!

What do you work chest with? If you work them with either tris or shoulders or both, you should not do that routine because all those pressing movements will be torture on your tris and shoulders! Instead of doubling up on the bench presses and incline press by doing both barbells and dumbells, just periodically switch between them instead because they're basically almost the same movement. For example:

you could do
bb bench press 3 sets
db incline press 3 sets
leaning forward dip 3 sets

and soon when you get bored you could switch up to
db bench press 3 sets
bb incline press 3 sets
leaning forward dips 3 sets

or something like that...

Make sure too that your are hitting your tris, shoulders, and back hard, as they all aid in benching. But before anything, you should check on your diet and see if you're eating enough. Eating is just a fact of life for most who want to strength and bulk. Other than that, just give it some time, because for some people, these kind of stuff just takes time, sometimes forever.

[powerhouse21054]

if you want your bench to go up, i would first start off by doing flat bench first. Second, i would do 2-3 working sets of 4-6 reps. heavy weight plus low reps will give you nice size and strength.

[hyp3r3xt3nsion]

Originally posted by tjohnsonr10
I really need to get my bench up as it is really embarassing. Right now I do chest and abs on tuesday, but really want to get my bench up. I will do whatever it takes. Right now my chest routine is.

20 pushups for warmup
3x10 DB Incline Press
2x10 BB Incline Press
10 Pushups
3x10 BB Flat Bench Press
2x10 DB Flat Bench Press

Any help would be great!

too much, drop the pushups and keep it simple:

3set incline db
2set flat bb
2set leaning-forward dips

if you want to improve your bench, look into powerlifting routines, periodization, as well as bench specific techniques like chain pressing, lockouts, and pause pressing

[Caesarion]

Originally posted by MiloMan
http://forum.bodybuilding.com/showth...threadid=48370

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