Does anyone know how I can improve my Bench Press Test for Football???

[Bigmatt408]

I am an offensive linemen and my chest has always been my weak point. I need to be doing at least 30 reps of 225lbs on the bench press test and im only at 15. My max is only 335lbs too. i have to hit at least 400 by the end of the year.

I do flat barbell bench, assisted dips, and incline dumbell bench twice a week. what do i need to be doing to get the results i need to improve??? i would like to be at least in the 20 rep range at 225 by training camp in august.

my supplements: MRM whey protein, multis, and fish oil

any advice at all will be much appreciated. thank you.

[sprasad03]

Take creatine, and yes ppl will disagree and some will agree. But my bench is weak, weakest part of my body, because i have really long arms, but i play DB. So its harder for me to get bench up but since i have taken creatine, went from doin 3 sets of 135 x 10 reps and couldnt do more, i never trained endurance only strength, my max is like 180. but anyways next week, i did 3 sets 135 x 10 reps, and 1 set of 145 x 8 reps, and i wasnt dead like last time. 10lb increase with a **** load of reps. Im pretty sure it came from the creatine.

Change up your workout routine, i just got my college's football strength and condition, first 4 weeks is endurance 4 sets of like 8-12. then next week is 4 set of 6-8, then last 3 weeks is 4-6, than last week is 1-2, so u know ur max.

[RavensFan2k3]

Take creatine, and yes ppl will disagree and some will agree. But my bench is weak, weakest part of my body, because i have really long arms, but i play DB. So its harder for me to get bench up but since i have taken creatine, went from doin 3 sets of 135 x 10 reps and couldnt do more, i never trained endurance only strength, my max is like 180. but anyways next week, i did 3 sets 135 x 10 reps, and 1 set of 145 x 8 reps, and i wasnt dead like last time. 10lb increase with a **** load of reps. Im pretty sure it came from the creatine.

Change up your workout routine, i just got my college's football strength and condition, first 4 weeks is endurance 4 sets of like 8-12. then next week is 4 set of 6-8, then last 3 weeks is 4-6, than last week is 1-2, so u know ur max.

You bench 135x10 and you play college ball?

[payton34]

You bench 135x10 and you play college ball?

[sprasad03]

ya i got invited to D1-AA school pre-season camp, im gonna be a freshman, i showed my other sports stats, and coach talked to em and ****. Im not strong but im fast, but i never been timed, because in other sports they dont ask for it. Im trying for CB. I said have alot of work to do, but im willing to do it. I played lacrosse, and other recreation ****. But its a long story, so dont worry about it. My strength dropped a **** load after lax season, im just trying to recover from it.

[RavensFan2k3]

Oh I remember your thread you played lacrosse because your school didnt have football? Oh good luck man, I hope you make it. I'm trying to play D1-AA aswell. What school is it you're trying to play at?

[sprasad03]

Bucknell University, Well im not 100% sure but i think im already on the team, cause i thought everyone who goes to pre-season camp makes the team??? Like he had 2 slots open he told me, and i got one of because of my lacrosse. Ya i did play lacrosse cause my school didnt have football.

[watchandsee23]

You need to get strong fast. I did 135 10and a hlaf times at a combine a month ago and I jsut turned 15...

Bigmatt if youa re 15 how come under you name it says 21? You won't get 30 by next year. you wold be tops almost in OL at the combine if you got 30. 65 lbs gain is a bitch unless you weigh like 350. That could be a reason why you bench is high...how much do you weigh?

[TheImpeccable]

You need to get strong fast. I did 135 10and a hlaf times at a combine a month ago and I jsut turned 15...

Bigmatt if youa re 15 how come under you name it says 21? You won't get 30 by next year. you wold be tops almost in OL at the combine if you got 30. 65 lbs gain is a bitch unless you weigh like 350. That could be a reason why you bench is high...how much do you weigh?

He is 21.. He said he's only at 15 reps, not that he's 15 years old.

[watchandsee23]

ok I get it read it wrong. But 30 is farfetch'd still.

[Bigmatt408]

You need to get strong fast. I did 135 10and a hlaf times at a combine a month ago and I jsut turned 15...

Bigmatt if youa re 15 how come under you name it says 21? You won't get 30 by next year. you wold be tops almost in OL at the combine if you got 30. 65 lbs gain is a bitch unless you weigh like 350. That could be a reason why you bench is high...how much do you weigh?

i curently weigh in at 330lbs so i have a lot of room for improvement. im trying to trim down to 300 by august 10th, and improve my bench to 365 by august. my goal for the year is to hit 400 and i have 6 months left with that. i would like to hit 30 reps of 225 by spring of next year, but my goal is to get around 20 in the next 2 months, so 5 more reps in 2 months, does that sound reasonable?

[watchandsee23]

yea a your weight it does... How lon ghave you been lifting? What was your max on bench when you first started?

[whitepete]

Bucknell University, Well im not 100% sure but i think im already on the team, cause i thought everyone who goes to pre-season camp makes the team??? Like he had 2 slots open he told me, and i got one of because of my lacrosse. Ya i did play lacrosse cause my school didnt have football.

just FYI...make absolutly sure that you have that spot on lock. earlier after i was being recruited for football this year by Columbia University, 2 coaches had come to my house and told me and my parents that "yes, we like what you see, and if you choose Columbia, we have a spot for you." So they flew me out to NYC which was definatly a trip lol and i had a great weekend, i was so pumped to go to the school and was loving the trip. then the last day of the trip when everyone was headed home, everyone met with the head coach. He had a different story to tell me. He then said "Peter look heres where we stand. We have 5 offensive linemen we are recruiting, and 3 spots...you are our fourth man so if someone chooses not to come here, you're in" after a whlie i called them back (even though they said they'd call back the next day and let me know) and it turns out i did not have this "spot" they had promised me and my parents.

Now in the Ivy league they cant give scholarships and theres certain amount of "guarenteed admissions" depending on your academic status etc. but the point is, they said they had a spot for me and so i was hella pumped and then got shafted.

so in conclusion...dont let this happen to you. im not the only one whos faced this situation either so be aware. good luck with it all though, maybe bucknell football will soon be upsetting people like their basketball team did kansas.

PS SORRY FOR THE COMPLETELY OFF TOPIC POST...CARRY ON WITH YOUR BENCH PRESS DISCUSSION NOW

[sean_g]

use this program on joe defranco's website, hes trained atleast one player on 27 different nfl teams. I started his workout three weeks ago and am currently changing which excercises to do, that is whats cool about it you build your own program and have a long list of choices to choose from, im not sur if Im allowed to put a link on here but its called westside barbell for skinny bastards, don't worry its not only for skinny guys anyways heres the link

http://www.defrancostraining.com/articles/articles.htm

[Cowart69]

I am an offensive linemen and my chest has always been my weak point. I need to be doing at least 30 reps of 225lbs on the bench press test and im only at 15. My max is only 335lbs too. i have to hit at least 400 by the end of the year.

I do flat barbell bench, assisted dips, and incline dumbell bench twice a week. what do i need to be doing to get the results i need to improve??? i would like to be at least in the 20 rep range at 225 by training camp in august.

my supplements: MRM whey protein, multis, and fish oil

any advice at all will be much appreciated. thank you.

Triceps strength is the key to strong bench press

[Bigmatt408]

Triceps strength is the key to strong bench press

thank you! i am sorta just realizing that too, i never go any tricep exercisces but bench, so i started this week, hopeing to raise the mark soon.