How to improve Bench?

**whtx** · 10-31-2003, 04:22 PM

Im a teen, 5'11 and 150 lb. I started lifting this summer and have made improvements on my strength. However, I am currently stuck at bench 135lb. I have to struggle really hard to do a set of 5-6 at 135. I have heard that to improve strength, less is more. One must do at least 3 sets of 8 reps.

Can someone suggest something that I should do? Should I lower the weights and be able to do 8 reps of around 3 sets or should I force myself to do 1.5 sets of 4-6 reps.

Thx

**Douche_Nutz** · 10-31-2003, 04:25 PM

You can try this article:
http://www.bodybuilding.com/fun/schultz39.htm

Otherwise, start working with dumbells and incorporate some other exercises.

**oddball182** · 10-31-2003, 04:57 PM

Originally posted by whtx
Im a teen, 5'11 and 150 lb. I started lifting this summer and have made improvements on my strength. However, I am currently stuck at bench 135lb. I have to struggle really hard to do a set of 5-6 at 135. I have heard that to improve strength, less is more. One must do at least 3 sets of 8 reps.

Can someone suggest something that I should do? Should I lower the weights and be able to do 8 reps of around 3 sets or should I force myself to do 1.5 sets of 4-6 reps.

Thx

what does the rest of your chest workout look like?

what about your diet/rest?

**whtx** · 10-31-2003, 06:51 PM

I think I do have enough rest. Usually 2-3 days. My diet isnt too good. I skip breakfast, eat a small lunch and then eat a small dinner. I know this is horrible and im trying to change it.

My workout is really:
1. Bench press
2. Squats
3. Pull-down
4. Dumb bell Bicep/Wrist Excerise

My gym is really limited. But im just wondering why i have not been able to improve the bench for over a month and a half now. thx

**Jagpreet** · 10-31-2003, 07:17 PM

triceps and shoulders are really important in bench press maybe thats why you havent improved u need to do other exercises as well like the other guys said i was once stuck at 185 so wat i did was do 135 then 165 then 185 and now im over the hump try doing ur bench set like that. ummm i dontkno what else to say just do more chest exercises because u need to break down ur chest muscle fibers and by just doing bench ur not going to do that so ur chest wont grow much at all and if it doesnt grow no muscle and no muscle = no strength good luck man

**musclemidget** · 10-31-2003, 08:36 PM

to improve bench, bench press more. im not saying more days but rather do 8 heavier than normal sets on chest day and drop some isolation exercise like cable crosses.

**Inzah Dude** · 10-31-2003, 10:17 PM

You workout once a week? For bench try:
Bench press - 3x3
Close grip bench press - 3x5
Skullcrushers - 3x8
Barbell rows - 4x8
Lateral raises - 2x8
Bentover reverse flyes or face pulls - 2x8

Also, when you bench tuck your elbows in and bring it to the upper belly region and keep your shoulder blades tucked. This puts the emphasis on tris and I find it helps use the lats more to push off of.

**WESIDA** · 10-31-2003, 11:37 PM

Originally posted by Douche_Nutz
You can try this article:
http://www.bodybuilding.com/fun/schultz39.htm

Otherwise, start working with dumbells and incorporate some other exercises.

wait, is that true, a bench shirt increasing your bench press weight??

**oddball182** · 11-01-2003, 05:13 AM

Originally posted by WESIDA
wait, is that true, a bench shirt increasing your bench press weight??

yes, bench shirts can increase your BP weight

**braindmg** · 11-01-2003, 05:23 AM

Originally posted by Inzah Dude
You workout once a week? For bench try:
Bench press - 3x3
Close grip bench press - 3x5
Skullcrushers - 3x8
Barbell rows - 4x8
Lateral raises - 2x8
Bentover reverse flyes or face pulls - 2x8

-i work out 3-4 times a week... u mean reps x sets right? why so much sets?

**jhov** · 11-01-2003, 05:31 AM

Originally posted by Douche_Nutz
You can try this article:
http://www.bodybuilding.com/fun/schultz39.htm

Otherwise, start working with dumbells and incorporate some other exercises.

nice article bro.
also look into
board press
floor press
chain pressing
pause press
peace
j

**�H��** · 11-01-2003, 05:59 AM

this may be bad advice but i was stuck on plateau. so i just did 2 sets of bench 3 times a week. I soon broke the barrier.

I dunno tho... just my experience tho im not very experienced.

**musclemidget** · 11-01-2003, 07:11 AM

Originally posted by �H��
this may be bad advice but i was stuck on plateau. so i just did 2 sets of bench 3 times a week. I soon broke the barrier.

I dunno tho... just my experience tho im not very experienced.

that really isnt a good idea. but congrats on breaking the platuea.

**Divilly** · 11-01-2003, 09:43 AM

Check out Todd Blue's articles on the main bodybuilding.com page...he had a great article on improving your bench press.

**bLeDZePPeLiN69** · 11-01-2003, 10:03 AM

Emphasize triceps and shoulders. Those are the building blocks for a great bench.

**musclemidget** · 11-01-2003, 10:08 AM

Originally posted by bLeDZePPeLiN69
Emphasize triceps and shoulders. Those are the building blocks for a great bench.

chest/pectorals just might play a teeny tiny role..............

**back-lock** · 11-01-2003, 10:19 AM

go to the "bench press shirt" thread where you can find EVERYTHING you need to know about so called 'Bench Shirts' Edit: and no, i am NOT being paid to promote 'bench shirts'

**bLeDZePPeLiN69** · 11-01-2003, 09:00 PM

Originally posted by musclemidget
chest/pectorals just might play a teeny tiny role..............

Try not to be a smartass next time and read up before you post something that isn't true. But yes, they do play a minimal role, so technically, you are correct.

EDIT: The standard bench press is a very inefficient excercise for pectoral development (from a bodybuilding perspective). If one were to look for a pure pec workout without tris or delts or the allure of having big numbers, there would be no sense in doing a flat bench press.

**csilva** · 11-01-2003, 09:56 PM

do what i do trust me , in 4 weeks i went from repping at 135 to 150 and max from 170-200..

flat bench 150x4 or w.e
incline DB 50x4 or w.e
flat bench db ...as much as u can for 1 set like i do 75's on db for like 6 reps...i dont know it just works the muscles for me
cable crossovers

trhat it bro ...try creatine

**musclemidget** · 11-03-2003, 09:59 AM

Originally posted by bLeDZePPeLiN69
Try not to be a smartass next time and read up before you post something that isn't true. But yes, they do play a minimal role, so technically, you are correct.

EDIT: The standard bench press is a very inefficient excercise for pectoral development (from a bodybuilding perspective). If one were to look for a pure pec workout without tris or delts or the allure of having big numbers, there would be no sense in doing a flat bench press.

so that would be why flat benching is considered one of the best chest building exercises?

**Waxesponge49** · 11-03-2003, 12:15 PM

I agree that shoulders and triceps play a big role in the benching process. But I dont think that the flat bench is an ineficient way of working the chest. Whenever I do anything that is supposed to work the chest I really try to concentrate it. For example instead of gripping the benching bar all the way around with my hand I normally decrease the amount of grip strength I have on the bar you know what I mean.

I guess what I am really trying to say is, when doing benching or any chest exercise there are ways to concentrate the chest, or isolate it (besides using machines).

**bLeDZePPeLiN69** · 11-03-2003, 07:12 PM

Originally posted by musclemidget
so that would be why flat benching is considered one of the best chest building exercises?

It isn't.

Edit: It has been glorified for years, but it really isn't the most efficient way to work the pecs. I mean, I love the bench. It's my best buddy. But I don't bench to get pretty titties. There are tons of threads here showing EKG results and stuff saying something like decline, then incline, then flat or something like that. I'm done ranting. I'm not saying it's a worthless excercise, but don't argue with my about what to get a good bench with... triceps and delts.

**musclemidget** · 11-04-2003, 03:54 AM

all im saying is that benching will build your chest if done correctly.

**awesome** · 11-04-2003, 07:16 AM

Originally posted by �H��
this may be bad advice but i was stuck on plateau. so i just did 2 sets of bench 3 times a week. I soon broke the barrier.

I dunno tho... just my experience tho im not very experienced.

yes when done correctly it is a good way to break your plateau.

**bLeDZePPeLiN69** · 11-04-2003, 07:17 AM

I agree. Let's have some coffee, shall we?

**awesome** · 11-04-2003, 07:23 AM

Originally posted by bLeDZePPeLiN69
It isn't.

Edit: It has been glorified for years, but it really isn't the most efficient way to work the pecs. I mean, I love the bench. It's my best buddy. But I don't bench to get pretty titties. There are tons of threads here showing EKG results and stuff saying something like decline, then incline, then flat or something like that. I'm done ranting. I'm not saying it's a worthless excercise, but don't argue with my about what to get a good bench with... triceps and delts.

benching is still one of the best ways to increase chest size. its very underrated by this board lately. even though tests might have shown that db press stimulates more (or dips) but you can get huge by benching a barbell. its the best chest mass exercise for me.

**bLeDZePPeLiN69** · 11-04-2003, 09:10 AM

Sure, because it's a super compound excercise. Just like deadlifts and squatting. Anyways, keep training the bench and so will I. I'm not a BBer so it doesn't really matter much to me anyways.

**musclemidget** · 11-04-2003, 11:24 AM

Originally posted by awesome
benching is still one of the best ways to increase chest size. its very underrated by this board lately. even though tests might have shown that db press stimulates more (or dips) but you can get huge by benching a barbell. its the best chest mass exercise for me.

bump on weighted dips and db presses.

**BeastieChoi** · 11-04-2003, 12:45 PM

Make sure your form is where it needs to be. Refer to articles from t-mag.com or elitefts.com. I'm sure you will find something there. Also, for your bench remember to work on speed. Speed of the bar is very important. I would take some days and do some speed benching. 8-10 sets of 3. I personally thing you are repping way too high. Lower it down a bit. Do maybe 8 sets of 3 instead of 3 sets of 8. Look around. Mucho information everywhere.

**Inzah Dude** · 11-04-2003, 02:09 PM

Originally posted by braindmg

If you workout 3-4 tiems per week, only have two days for bench training. Yes those are reps x sets. If your doing it twice a week tho I would suggest something different. Ill need to know a few things first. When you max out on bench press where is your sticking point (where the bar stalls and you can't get passed this place to finsih the bench pressing motion)? Also post your whole split and workout. Actually, pm me all this information so I don't forget about this thread k?

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