how to improve your bench

[carmichael85]

at the moment im stuck benching reps of 66kg and 68.5kg
i do 66kg 68.5kg 68.5kg and 66kg
but i cant seem to budge into the 70s which is peeing me off
how can i do it my max is only 83.5kg which is pretty **** i think whoops

[-IrOn-HyEnA-]

ok what i personaly do is spend about an hour or an hour and a half on the skipping rope and the punching bag (i box) nonstop , sweat my a@@ off.
what i think that does is get ur blood pumpin really fast n at a very high tempreture which rids ur muscle of all sorts of toxins , then ur muscles are fresh and good as new u ll need alot of water after that and some rest, i think u ll b able to lift more after that.
works pretty good for me u should try it might work for u aswell.

[IKilledBritney]

at the moment im stuck benching reps of 66kg and 68.5kg
i do 66kg 68.5kg 68.5kg and 66kg
but i cant seem to budge into the 70s which is peeing me off
how can i do it my max is only 83.5kg which is pretty **** i think whoops

hit the machine exercises for a few weeks (pec dec etc) then try the benching again.
i usually only have 1 benching day every 2 weeks, and each time im up about 5 k at least

[USMuscle9403]

Try slowing down and controlling your reps more. Leave your ego at the door and lighten weight a little and perfect absolutely impeccable form. Eat a littl more and watch the weight start going up again.

[-IrOn-HyEnA-]

well said USmuscle

[bobo_007]

want to improve your bench?


listen, and follow, first, sand it down, apply a few coats of gloss and then varnish, for a hard wearing, shiny finish, a finish your mother would be proud of!


dam, oh i'm sorry, you meant bench, as in a weight bench, noooo!

ok then

1) strengthen your tri's with close dips/close grip bench
2) strengthen your shoulders with a variety of press

stick to compound heavy lifts



and most importantly, probably, people put to much emphasis on the bench, they always ask how much you can bench, nonesense!

in my opinion, parralel bar dips are a far better exercise, the bench can easily be incorperated, but remember your chest is only a small muscle, in comparison to your back/legs

[beansarelame]

Absolutely, bench press isn't even the best exercise for chest, why do people put so much importance in it? As for improving your bench, just do as USMuscle said and slow it down, 8-10 reps, 3-4 sets, and keep upping the weight by small margins everytime, or upping the reps. If you can do 10 reps with a weight, up the weight, you should be able to do 8 reps with a slighty greater weight, so keep on that weight 'til you can do 10 and then up the weight again. It's a slow process, but you'll get consistant gains.

[Coopercentral]

Lately, what I've been doin is, start at 135, then put a 10 on, and then a 5, and then another 5, so I end at (175).

The only thing is that, if I stayed with 135, for 8-10, my muscles would fatigue after the first set or two, and wouldn't be able to do 8-10 again. Am I doing anything wrong? I shuoldn't be going to failure each time, right?

[Powerlifter 007]

is your form good that can make you do more reps. just keep going on machines on a few weeks pec dec.

[SuperKid]

Where is your weakness

[duganator]

the best thing that happened to my bench was very heavy fly's. I used to use really light weight and keep my arms perfectly straight and this was completely wrong. You should go as heavy as possible and instead of pulling with your arms flex your chest when you come up and use your arms as just a guide. My bench went up 30 pounds in a matter of about 5 weeks