Increase My Bench Press (help!)

n2lifting · 02-28-2008, 01:44 PM

Im sure you've all heard it a million times but i just cant seem to get any stronger when bench pressing(currently max is only around 200).

Ive been lifting for about 1 1/2 years now and ive taken all sorts of creatine/protein supplements.

Any neat workouts our techniques to help me improve my bench press?

What has helped you to gain strength in this exercise in the past?

QQ · 02-28-2008, 01:44 PM

bench with dumbells for 1-2 months.

work chest once a week and when you work it do it HARD.

0verc0m3 · 02-28-2008, 01:45 PM

Quote:

Originally Posted by n2lifting

Im sure you've all heard it a million times but i just cant seem to get any stronger when bench pressing(currently max is only around 200).

Ive been lifting for about 1 1/2 years now and ive taken all sorts of creatine/protein supplements.

Any neat workouts our techniques to help me improve my bench press?

What has helped you to gain strength in this exercise in the past?

Make sure you are doing your supporting lifts. Work incline and decline bench press, and do some flyes. Then, make sure you are strengthening your triceps and shoulders. Since bench press is a compound lift you will be using much more than just your chest.

bar19one · 02-28-2008, 01:48 PM

Quote:

Originally Posted by rob_is_the_hulk

bench with dumbells for 1-2 months.

work chest once a week and when you work it do it HARD.

I agree...working with DB's is a great was to overcome a plateau so try those out and make sure on your chest day you do work super hard to get over that 200lb mark

n2lifting · 02-28-2008, 01:49 PM

i appreciate the feedback so quickly

regarding the first post, do u mean strictly dumbells or a mix of both, because i have been alternating dumbell to barbell for quite some time

thailegacy · 02-28-2008, 01:51 PM

include dips, pullups and the press (very important.. for every benchpress workout one press should be done)... your bench will go up as you get stronger with those 3 exercises...

also make sure your doing everything right when benching here you go read this it will add some pounds just for having perfect form

http://stronglifts.com/5-ways-to-inc...r-bench-press/

on how to press properly

http://stronglifts.com/how-to-overhe...ect-technique/

also eat big

QQ · 02-28-2008, 01:52 PM

strictly dumbells bro. It helped get my bench up ALOT. let me give you an example bro.

my max on bench was like 205. I started using dumbells for about 1 1/2-2 months and i benched again after that to see my progress right? Well I could now rep 225 10 times.

you also gotta make sure your working out your back and shoulders and triceps and **** also though bro.

jts · 02-28-2008, 01:59 PM

do you diet, thats a huge part of lifting

n2lifting · 02-28-2008, 02:00 PM

thanx rob and legacy, i will certainly try more dumbells, but i had no clue that overhead/military press would help me out maybe this is one of my problems. i never really work my shoulders.

QQ · 02-28-2008, 02:00 PM

Quote:

Originally Posted by n2lifting

thanx rob and legacy, i will certainly try more dumbells, but i had no clue that overhead/military press would help me out maybe this is one of my problems. i never really work my shoulders.

you gotta work shoulders bro itll help out with ur bench as well. bench isn't just chest, its ALOT of muscles working.

ScottishMark · 02-28-2008, 02:01 PM

Smolov Jnr

n2lifting · 02-28-2008, 02:02 PM

to answer your question jts, ive tried eating well for a while
now i would say that yes i eat just fine(lots o' protein, and vitamins) but i do eat a lot of crap food on top of that.

n2lifting · 02-28-2008, 02:03 PM

whats this Smolov Jr?

jts · 02-28-2008, 02:05 PM

Quote:

Originally Posted by n2lifting

to answer your question jts, ive tried eating well for a while
now i would say that yes i eat just fine(lots o' protein, and vitamins) but i do eat a lot of crap food on top of that.

do u kno ur cals, u hould prolly have like 4000 or so

n2lifting · 02-28-2008, 02:07 PM

hmm, not really sure but i eat around 4 meals on top of my protein
but its about time to get some more protein, any suggestions there. ive been through all kinds of caseins, wheys, and mixes

Bondons · 02-28-2008, 02:07 PM

I found a really good technique for myself to increase your max (which I actually increased today thanks to this workout)
Basically its pyramid benching.
For instance this is what I did today. (my goal was putting up 225 which I had never done before)

Set 1- 175lbs 6 reps
Set 2- 185lbs 5 reps
Set 3- 195lbs 4 reps
Set 4- 205lbs 3 reps
Set 5- 215lbs 2 reps
Set 6- 225lbs 1 rep

When I got to my 6th set and attempted 225lbs I actually managed to put it up twice and almost a third time! I was so happy but you should definitly try doing this to increase your max, aim for your 6th set to be higher then your current max of course. Hope this helps!

P.S.- after these sets I did the rest of my usual workout. (Incline, Flies, Dips, etc.)

QQ · 02-28-2008, 02:10 PM

Quote:

Originally Posted by Bondons

I found a really good technique for myself to increase your max (which I actually increased today thanks to this workout)
Basically its pyramid benching.
For instance this is what I did today. (my goal was putting up 225 which I had never done before)

Set 1- 175lbs 6 reps
Set 2- 185lbs 5 reps
Set 3- 195lbs 4 reps
Set 4- 205lbs 3 reps
Set 5- 215lbs 2 reps
Set 6- 225lbs 1 rep

When I got to my 6th set and attempted 225lbs I actually managed to put it up twice and almost a third time! I was so happy but you should definitly try doing this to increase your max, aim for your 6th set to be higher then your current max of course. Hope this helps!

P.S.- after these sets I did the rest of my usual workout. (Incline, Flies, Dips, etc.)

dont listen to this guy, do what i told you.

Bondons · 02-28-2008, 02:12 PM

Quote:

Originally Posted by rob_is_the_hulk

dont listen to this guy, do what i told you.

I guess what I do only works for me, eh? lol

n2lifting · 02-28-2008, 02:14 PM

so what ive gathered so far:
more shoulders
strictly dumbells( or perhaps mostly dumbells)
dips n such ( never really did these)

n2lifting · 02-28-2008, 02:15 PM

Quote:

Originally Posted by Bondons

I guess what I do only works for me, eh? lol

yeah i suppose, ive tried the pyramid deals a couple times but seemed to have plateaued

Bondons · 02-28-2008, 02:18 PM

Quote:

Originally Posted by n2lifting

yeah i suppose, ive tried the pyramid deals a couple times but seemed to have plateaued

It was sarcasm...

n2lifting · 02-28-2008, 02:22 PM

Quote:

Originally Posted by Bondons

It was sarcasm...

true but, at the same time, most things(especially in this case) work much differently for certain people no?

Bondons · 02-28-2008, 02:23 PM

Quote:

Originally Posted by n2lifting

true but, at the same time, most things(especially in this case) work much differently for certain people no?

Yeah thats true haha lifting is a very personal sport :-P

n2lifting · 02-28-2008, 02:26 PM

ahh this time i picked up on the sarcasm, or were u being facetious?

Bondons · 02-28-2008, 02:29 PM

Quote:

Originally Posted by n2lifting

ahh this time i picked up on the sarcasm, or were u being facetious?

That time I was being serious lol...What works for some people doesn't always work for others.

viperman5000 · 06-18-2008, 10:39 AM

Work your triceps more: CGBP, RGBP, bench dips, weighted dips.
And your lats are a part too: Bent-over row, weighted pullups, T-bar.

Also, don't exclusively use DBs for chest. Using a BB has a purpose too.

dow7546 · 06-18-2008, 10:47 AM

i would try this out. i started this and increased my max from about 295 to jus monday 335.

4sets on everything!
bench press a little under your max 10
incline dumbell press
dumbell or cable flies
cable cross over high
cable cross over low
20 to 30 dips 4 times.
15 to 20 pushups of about 5 or so sets

i have been doing this workout for about the past 3 to 4 weeks and I increased my max and chest size like no other. plus the right diet and supplement intake. but i do that work out once a week every monday.

seanbolourchi · 06-18-2008, 10:51 AM

Quote:

Originally Posted by n2lifting

whats this Smolov Jr?

Don't do it man. I was thinking about it, but apparently you should wait until your bench is high enough (so the +10 is a smaller percent of your max)

They talk about it in this thread

http://forum.bodybuilding.com/showth...hp?t=108326071

Whey Hey · 06-18-2008, 10:54 AM

Maybe try some heavy bent over rows. I read an article on here saying how rows help your bench press significantly.

xblackscreamsx · 11-22-2008, 04:08 PM

First off I just wanna say I found this linked from an article on increasing your bench, and I can NOT believe from the picture of the author that he can only max at 325...

Any how, after a long time of trying to build my chest using similar weight at the same rep range (you know 4 sets 10 reps.) I wanted to up my max so I could rep at a higher weight (still currently in this process.) Using this routine I was able to move from a 1 rep max of 300-350 in about 6 months.

(warm up) 145lbs for 12-15reps
the most weight you can do for 10
the most weight you can do for 6-8
then a declined pyramid super set of max 2 reps drop down to max 4 reps drop down again to max 6 then what you can normally get for 10 (have partner help with forced reps if needed to get the 10)

I currently do 325 for 2 315 3-4 275 for 6 and 245 for 10
do this with absolute minimal rest, your partner takes the weight off of one side, you do the other, back on the bench set up quickly and move the weight!!!

Obviously you still need to do incline decline and shoulders and triceps and eat well and sleep enough to make gains!!!

This has worked incredibly well for me, give it a try.
_Aaron