Week 158 :: What's The Best Workout To Increase Your Bench?

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TOPIC: What's The Best Workout To Increase Your Bench?

For the week of: 5/05 - 5/11
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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"What's your bench?" is possibly the most common question a bodybuilder or athlete is asked.

What's the best workout to increase your bench? Be specific.

Who should avoid this type of workout?

Why do you think bench press is the most common exercise associated with strength, rather than squats, deadlifts, etc?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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[bigmanwood]

Monday (Chest)

Bench Warm-ups ?what ever you need to do to warm up?
Set 1 (1x3) Reps Max weight were 3 is the limit and if you get 4 move up next week.
Set 2 (8x10) Reps ?When you get 11 Reps Move up (5-10lbs)
Set 3 (8x10) Reps ?When you get 11 Reps Move up (5-10lbs)
Set 4 (8x10) Reps ?When you get 11 Reps Move up (5-10lbs)
Set 5 (8x10) Pauses, Have your partner give you the press signal after bar is motionless.

Incline 3 ? Sets of (8x10) Reps ?When you get 11 Reps Move up (5-10lbs)

Decline 3 ? Sets of (8x10) Reps ?When you get 11 Reps Move up (5-10lbs)

Tuesday (Back & Biceps)

Bicep 4 ? Sets (8x10) Reps Curls Inside on EZ curl Bar
4 ? Sets (8x10) Reps Curls Inside on EZ curl Bar
3 ? Sets (8x10) Double Bicep Pull Down
2 ? Sets Pull-ups MAX OUT

Back 3 ? Sets (8x10) Lat Pull Down
3 ? Sets (8x10) Reps Low Row
3 ? Sets (8x10) Bent over rows

Wednesday (Shoulders & Triceps)

Shoulder Press 4 ? Sets (8x10) Reps

Forward Lateral Raises 3 ? Sets (10x12) Reps

Reverse Cable Extensions 3 ? Sets (10x12) Reps

Close Grip Bench 4 ? Sets (8x10) Reps

French Curls 3 ? Sets (8x10) Reps

Triceps Extensions 4 ? Sets (8x10) Reps

Dips 2 Sets of Max


This workout is for people strictly focusing on bench press. As you see there is no legs, so this is a time where you are just wanting to increase bench press max.

So many people are fascinated with bench instead of squats and deads because EVERYONE does bench press. Only a fraction of people who lift do squats and deads. A lot of people would rather have a more developed chest than legs or even back.

[grzybowski03]

The best workout for increasing your bench press would go like this.

Flat Barbell Bench Press
Do 2 warmup sets with a weight you can easily lift so that you get your joints ready.
Set 1- use a weight that you can get 10-12 reps.
Set 2- up the weight so that now you can get 6-8 reps.
Set 3- again add enough weight so that you can now get 3-5 reps.
Set 4- up the weight to the max weight you can lift while maintaining good form.

Flat Barbell Bench Press Partials
Again you will do flat bench press but this time only lower the bar until it is about 3 inches from your chest then press it back up. By doing this you will be controlling the bar in the same position that your sticking point would be. This helps your body adjust to getting through the sticking point when you do the full rep.
Set 1- use a weight that you can get for 8-10 reps.
Set 2- add weight so that you are now getting 6-8 reps
Set 3- again up the weight so you are getting 4-6 reps
Set 4- up the weight again so that you are getting 2-4 reps
After each of these sets do 3 negative reps to help completely fatigue the muscle.

Incline Dumbbell Bench Press
Now you will switch to dumbbells so that you can correct any muscle imbalances that you may have or prevent yourself from getting them.
Set 1- do a weight that you can get 12-15 reps.
Set 2- up the weight so as to get 10-12 reps.
Set 3- add more weight so the rep range is 6-8

Finally end the workout with 2 sets of diamond pushups to failure.


This workout should be avoided by inexperienced lifters and should be done no more than twice a week so as to give your muscles time to recover fully.


Bench is the most common excercise associated with strength because it is the exercise that everybody knows. From long time gym rats to the first time gym goer. If you were to go to the store to get a home gym it always has a bench press in it. It is a staple of any weight training routine.

[theotrain]

the best bench increasing workout would be as follows
DAY 1 max effort bench training day 80% to 90% of max weight used
BENCH PRESS 55% of max weight 10 reps
70 % of max weight 8 reps
75% of max weight 6 reps
80% of max weight 4 reps
90% of max weight 2-3 reps
CLOSE GRIP BENCH PRESS
70% of max 6 reps
2 sets of 80% of max 3-5 reps
INCLINE BARBELL BENCH PRESS
70% to 80% of max 2 sets 3-5 reps
DECLINE DUMBELL BENCH PRESS
65% to 80% of max 3 sets 3-6 reps


DAY 2 at least 72 hours after DAY 1 (max speed day)

BARBELL BENCH PRESS 45% of max 10 reps
55% of max 5 reps focus on speed and power
60% of max 3reps 2 sets
focus on speed and power lower bar slowly then try to move bar from chest up as fast as possible
CLOSE GRIP BENCH PRESS 45% of max 10 reps
55% of max 5reps
60% of max 3 reps 2 sets
focus on speed and power lower bar slowly to chest then explode up as fast as possible
BARBELL ROWS
heavy weight 3 sets of 10 reps
FRONT TWO DUMBELL RAISE
3 sets of 10 reps
people who should avoid this program are strict bodybuilders as this workout will add good size but will is mostly for strength and power and does not focus on symetry and size although it will add great size.

bench press is the most commonly associated with stength because the upper body is the most visible set of muscles especially the chest and bench is the test of upper body strength. bench is also the most associated with strength because sqauts and deadlifts are much more taxing exercises and not everyone does them.

[Sonofliberty]

program sounds good but a bit long. I Have Started Using 1 I Got From Westside Barbell. You Do A Set Of 3 Reps At About 60% 1RM Then Increase The Weight Each Time Still Doing 3 Reps Per Set. Once You Cannot Complete 3 Reps, Go To Doing 4 Sets Of 1 Rep, With The 1 rep Being Between 90-100% Of Your Max. Thats Your Max Effort Day Then 2 Days Later Speed Day - 8-10 Sets Of Triples With 45-50% Of Your Max. Try To Bench As Fast As Possible.

[soundcheck129]

"What's your bench?" is possibly the most common question a bodybuilder or athlete is asked.

Though it makes up only one of the "Big Three," the bench press gets more attention than both the deadlift and the squat combined, especially among non-bodybuilders. It may not be the most demanding or interesting lift, but the bench is the key to building a massive chest. In addition, an impressive bench press is a sure-fire way to turn heads and gain respect among hardcore lifters and couch potatoes alike.

What's the best workout to increase your bench? Be specific.

No matter how experienced or strong a lifter is, we all experience plateaus. But what separates the best from the rest is the ability to blast through these stopping points and continue to increase strength. The best way to increase your bench is to apply plateau-busting techniques into your routine, such as altering your routine to offer some variation. This will shock your muscles and challenge them to work harder. So, if your major chest exercise is the flat bench, try a decline or incline bench, or dumbbell presses instead.

Another important point to remember is that the bench press isn't all about chest - the triceps and deltoids also play a role in driving the weight upward. Performing lifts that feature the triceps and deltoids as prime movers, rather than stabilizers will help boost your strength as well.

THE WORKOUT

In addition to implementing a variety of exercises, this workout features an array of different techniques designed to stimulate both your fast- and slow-twitch muscle fibers to stimulate maximum growth in strength.

*Two warm-up sets should precede each lift*

Weighted Dips: 3 x 6-10, using a single drop-set each time; reduce the weight by 10-20%

Military Press: 3 x 6

Pre-Exhaustion: 3 sets of
Triceps Pushdown: 6 reps, followed by
Incline Press: 6-8 reps.
-Pre-Exhaustion allows you to recruit more muscles to assist the prime movers on the latter set than you normally would, this is a great technique to build strength.

Decline Press: 3 x 5-7

Rest Pause:
DB Press: 3 x ? - aim for 6-8 reps, then take a 10-15 second rest, and perform another set until you cannot continue with proper form.
-This is an excellent method to ensure you recruit both the fast and slow-twitch muscle fibers and squeeze every bit of strength out of your muscles.

DB Fly: 3 x ? - aim for 6 reps, but perform until exhaustion.

When finished, perform 25 push-ups, and then stretch to cool-down. A great method I like to use is fascia stretching. This stretches out the fibers that surround your muscles. To do this, grab two dumbbells and perform one DB fly, holding the bottom portion of the exercise for 20-30 seconds. Trust me - you'll feel this one.

Obviously, this is a very intense workout, and I wouldn't recommend it more than twice a week - even once should be enough. You'll also notice that the workout does NOT include a flat bench. This is not an oversight. If you want to break through a plateau, you have to give your body something different to work with. There are plenty of compound exercises included in this routine, and they will stimulate the muscles needed to increase your bench strength. I also believe that giving yourself a rest on the lift you are trying to improve will be beneficial, making sure you are fresh and fired up when you are ready to bust through your plateau.

OTHER CONSIDERATIONS

Another reason for stalled progress is inadequate nutrition. Without properly fueling your body, you won't be able to build strength. Make sure you are getting enough protein, carbohydrates and fats, and that you are fueling yourself before and exercise. Simply adding a few hundred calories to your diet can make a huge difference.

Rest and sleep is also very important - aim for eight hours per night if you can. Also, do not overtrain - training your chest every day of the week will not benefit you, and will probably hold back your progress. If you are worried that too much training is the issue, consider taking a few days or a week off. You could also have a deload week, in which you refrain from any extreme lifting, such as performing sets to exhaustion.

Who should avoid this type of workout?

Anyone who is just beginning should avoid this workout. It is very intense and features a lot of advanced techniques such as drop-sets, rest-pauses and pre-exhaustion. The average beginner wouldn't even be able to define these terms, much less perform the exercises in question. Additionally, beginners won't need to go to such extreme lengths to see improvement.

Also, those coming off of injury should avoid this workout, as the intensity may aggrivate the muscles that are being rehabilitated and interfere with recovery. Older individuals will probably also want to avoid this workout due to the high level of stress.

Why do you think bench press is the most common exercise associated with strength, rather than squats, deadlifts, etc?

The bench press is much more popular than deadlifts and squats because the muscles that it develops are more visible. Sure, deadlifts are great for your back and hamstrings, but no one is ever going to ask you to flex those muscles or hike up your shorts so they can get a better look. Simply put, the bench press is "sexier" - an impressive chest is associated with tough guys and fashion models, thanks to media portrayals and movies. While a thick chest wouldn't be enough to wow the judges at the Olympia, the general public would be much more impressed a well-developed upper body than monster quads and calves.

Another reason that the bench press is more associated with strength is because it is much more commonly performed. When first starting out, a lot of lifters will focus on upper body and abs, completely neglecting their lower bodies. This is foolish, as deadlifts and squats are great for improving overall functional strength, but again, a great set of wheels doesn't command the same respect as a nice bicep on the beach. From my experience, I've seen a lot more people benching at the gym than squatting...it seems some people aren't even really sure what the racks are for.

And last but not least - deadlifts and squats are pretty hard, so some people avoid them for this reason. While bench pressing isn't exactly easy, it is much less taxing than deadlifts, and if most people have the option to do an easier lift that will have more aesthetically pleasing results, they'll take it.

[TwinIam]

Ahhh?The bench press. Frequently referred to as the king of the upper-body exercises, it is probably the most-performed exercise in the gym. Bodybuilders, powerlifters, and average Joes all recognize the power of the bench press, and for good reason. No other exercise works your upper body so thoroughly and completely. Naturally, it is a point of ego among many guys to bench press the most. Below I have outlined a plan that I hope will augment your strength increases so you can 'wow' your friends!

What's the best workout to increase your bench?

Reps and Sets
Rep range should be kept low for building strength - 1-5 reps seems to be the optimal range. Failure should be achieved within this rep range. Naturally, with such a low amount of muscle contractions, you'll have to up the number of sets to adequately stimulate strength-building. Shoot for at least 5 sets, pyramiding the weight upwards with each progressive set.

Rest Time
To ensure full recuperation and max power, breaks between sets should be around 3-5 minutes. Outside of the gym, you should rest for a week between each workout for a given bodypart. Additionally, try to space out the days that you train your chest and the days you train your triceps & shoulders (the other major muscles worked by the bench press).

Equipment
Some of the greatest strength-building tools are resistance bands, chains, and barbells. Chains and bands provide "linear variable resistance," which means that the weight you?re lifting increases as you complete the range of motion. This phenomenon has been proven to be great for improving strength. Barbells allow you to lift more weight (because of the reduced need for stabilizer muscles), and so they are another valuable asset.

Exercise Selection
In addition to the bench press, you need to specifically target your upper and lower chests for optimal strength. Flyes are good for hypertrophy, but not so much for strength, so stick with presses (dumbbell and barbell, incline and decline).

Also, to optimize strength gains, strength training for triceps and anterior deltoids (synergists of the bench press movement) should be incorporated, as well. Pressing movements are great for these muscle groups: shoulder presses for delts (Arnold presses if you really want to hit the front delts) and weighted dips for triceps.

Helpful Techniques
Negative repetitions (resisting a weight higher than your 1 RM on the way down with a partner helping you push it up) are awesome for strength building since you can resist more weight than you can push. Also implement rest-pauses; a technique that allows you to lift a weight for more repetitions because of a short (10-20 second) rest period at the end of a set before attempting to crank out one or two more reps.

One technique that I used when working on my bench was working through only the top half of the movement (the strongest part of the press). I did it on a power rack, making sure to pause with the barbell resting on the rack at the bottom, so as not to use momentum. It helped - trust me.

Sample Workouts
Remember to WARM UP before each of these workouts! Heavy weights are tough on your joints - an injury is a likely possibility. Hop on a cardio machine for 5-10 minutes before your workout, and complete 2-4 warm-up sets for your first exercise.

Chest Workout
? Barbell Bench Press: 5 X 1-5 (lowering reps & increasing weight each time), 1 X 5 5-second negative reps
? Incline Bench Press: 4 X 1-5
? Decline Bench Press: 3 X 1-5 (Rest-Pause on last set)

Triceps Workout
? Weighted Dips: 1 X 5, 3 X 5 10-second negative reps
? Weighted Bench Dips: 3 X 3-5
? Skull-crusher: 1 X 3-5 (Rest-Pause twice)

Shoulder Workout
? Barbell Overhead Press: 5 X 1-5
? Arnold Press: 4 X 3-5
? Front Barbell Raise: 3 X 5 5-second negative reps


Who should avoid this type of workout?
People who would be better off steering clear of extremely heavy training:

? Beginners: New muscles aren't ready to handle such a huge weight safely. Work with the movements for a few years to ensure the chance of injury is nil.
? People prone to joint pain / bone conditions such as osteoporosis: As I said before, heavy weights are tough on your joints. You aren't doing yourself any favors if your joints aren't ready for this punishment (even if your muscles are).


Why do you think bench press is the most common exercise associated with strength, rather than squats, deadlifts, etc?
The reason that the bench press is the most frequently used, talked about, and widely known is because of its incredible potential for building both muscle and strength. Comparable lifts such as the squat and deadlift are ignored in favor of the bench press because the latter is much more appealing to the average Joe compared to the difficulty of the former two exercises. Deadlifts and squats are painful. Additionally, the risk of injury is less with the bench because not as many muscles are involved as synergists.

[grim83]

What's the best workout to increase your bench? Be specific.
Well obviously the answer is to bench. And I have found to have a strong lift, yu really need a strong body overall, so you should work on ALL of the big 3. I prefer a Pull/Push/Legs split looking like this

Monday
Deadlift- 3x5
T-bar rows (or another row)- 3x6-8
Barbell Curls- 3x6-8

Wednesday
Bench Press-3x5
Military press- 3x6-8
Triceps Dips (or close grip bench press)-3x6-8
Floor press-3x5

Friday
Squats-3x5
Romanian Deadlift- 3x5
Calf raises- 3x15-20
Weighted Sit ups- 3x15-20

Also remember to eat a bulking type diet.
Who should avoid this type of workout?

Any body recovering from an injury, on a cutting diet, or with previous joint injuries like shoulder or knee problems. If you have any of those excluding the first one you either need alot of warm-ups or to use higher reps

Why do you think bench press is the most common exercise associated with strength, rather than squats, deadlifts, etc?

I believe it's because all the biggest guys from the past had barrel chests. It has always signified strength. Just look back to the Greek statues and paintings, every strong man had the big chest. This is especially apparent in the old movies, every muscle man and street thug had a huge chest, legs weren't an issue. Plus chest is one of the more readily noticeable muscles. You notice the big chest before the big legs on the street. Thats why its called one of the "beach muscles". It may also have to do with the fact that its one of the easier bodyparts for most people to develop.