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  1. #1
    birdman22 is offline New Member
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    need a bench workout

    i have 10 weeks to get my bench up 60 pounds.... is it possible? can somebody give me a workout so my bench will increase big time.
    thanx birdman

  2. #2
    nsa
    nsa is offline King of Supplements
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    Yes it is possible, your diet will play a big part of it though. You should do flat bench 4 sets, incline press 4 sets, decline press 4 sets, flye's with dumbbells 3 sets, cable crossovers 3 sets. All sets should be 6-8 reps. And do some exercises for triceps as well.
    Last edited by nsa; 05-18-2004 at 12:21 PM.

  3. #3
    decadbal's Avatar
    decadbal is offline Banned
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    eat and heavy heavy sets

  4. #4
    birdman22 is offline New Member
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    nsa, how heavy should i go on flat bench for my sets....my max is 275

  5. #5
    nsa
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    I would say until failure on the last or second to last rep. Something probably in the range of 225 - 250.

  6. #6
    GeoQuadzilla's Avatar
    GeoQuadzilla is offline Senior Member
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    Try and do bench press 2 times a week... Bench on monday, something else tues, rest on weds, something else thurs, bench on fri, something else or rest on sat (preferably rest) then rest on sunday and repeat... Try and get 5 sets of 5 reps with a weight you can handle, and then 5 sets of 3 reps with a weight you can handle. This won me my first bench press competition... A veteran of weightlifting/powerlifting... tought me this little schedule and it got my bench up quite a bit. Good luck, Peace.

  7. #7
    nsa
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    Hey geo, how much did you bench to win that comp?

  8. #8
    whiteyk's Avatar
    whiteyk is offline Pimp in Training
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    Quote Originally Posted by nsa
    Yes it is possible, your diet will play a big part of it though. You should do flat bench 4 sets, incline press 4 sets, decline press 4 sets, flye's with dumbbells 3 sets, cable crossovers 3 sets. All sets should be 6-8 reps. And do some exercises for triceps as well.

    doesnt that seem a little much? he wants to gain strength, the cable cross overs wont do anything for increasing bench, and the flies probably wont have much effect on the strengh either.


    you should stick to benching incline decline, and flat....mix it up though

  9. #9
    nsa
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    Yeah, flye's and crossovers won't directly increase your bench, but indirectly they will help your bench increase by helping your chest develop which is a big part of your bench.

  10. #10
    GeoQuadzilla's Avatar
    GeoQuadzilla is offline Senior Member
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    18 and under... Benched 325lbs... Closest guy to me benched 265lbs... That was my opening lift
    Quote Originally Posted by nsa
    Hey geo, how much did you bench to win that comp?

  11. #11
    GeoQuadzilla's Avatar
    GeoQuadzilla is offline Senior Member
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    With that workout schedule remember... the 5's and 3's should really challenge you... but it should be a weight that after 4-5mins rest you'd be able to do again for 5 or 3... Peace.

  12. #12
    bubbathegut's Avatar
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    what about negatives and overloads?

  13. #13
    houseofpain's Avatar
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    train like an animal, HEAVY sets and negatives are also good.

  14. #14
    alphamedic is offline Associate Member
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    Quote Originally Posted by nsa
    I would say until failure on the last or second to last rep. Something probably in the range of 225 - 250.
    Ditto...

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