want to up my bench press

**radar1234** · 06-02-2004, 08:05 PM

i seem to be stuck at 365 for 2 iwant more!

**jbigdog69** · 06-02-2004, 08:09 PM

I was stuck there for a while too on incline. I started getting stronger by adding more weight to decline and then incorporating incline and decline flys in a super-set fashion.

**radar1234** · 06-02-2004, 08:25 PM

not into decline weighted dips
but thanks for the input

**bubbathegut** · 06-02-2004, 08:46 PM

try negatives with about 50 pounds over max, u will prob need 2 spotters unless he is the hulk, then u will need one, lower weight using a five count then have your spotter pull it back up and do again, go to complete failure, worked wonders for me...

**Spoon** · 06-02-2004, 09:03 PM

or if you have been consistent for months take a week of the weights totally.

**hercules88** · 06-02-2004, 09:09 PM

Originally Posted by Spoon

or if you have been consistent for months take a week of the weights totally.

thats what i would do

**Spoon** · 06-02-2004, 09:31 PM

Originally Posted by diablo27185

On monday i tried somethin a little different. I did 12 sets of my 1 rep max out. I'll find out next monday if that worked out. Its suppose to shock your muscles then you'll be able to do more than 1 rep of your max the next tie you lift. I'll try to find the artical i read that from.

interesting. how long did you rest in between sets?

**)(PimP JuicE)(** · 06-02-2004, 10:08 PM

im not very sure what upped my bench. i was stuck at 285 there for a long while, but i started eating right and training harder than ever, now i am at 300 and going up from there. eat right, rest, and train hard, all i can say.

**goodtobeapimp** · 06-02-2004, 10:20 PM

Gain some weight..Try powerlifting form (arched back +hit low), if your maxing for weight instead of muscle fatigue..

**MrDezel** · 06-03-2004, 10:47 AM

I like the idea of negatives. I have used it before and I feel like it has def helped my bench to some extent. Also switching between barbells and dumbbells could shock your muscles into some new growth.

**SKiN** · 06-04-2004, 05:55 PM

It would help if we knew what you were doing now.....

**qccat** · 06-04-2004, 06:02 PM

take a break from bench for a couple weeks altogether, hit the dumbells hard, incline and flat. Focus on shoulders alot and triceps. Look into some powerlifting techniques as was said before...should work wonders

**Warrior** · 06-04-2004, 07:05 PM

Originally Posted by radar1234

i seem to be stuck at 365 for 2 iwant more!

Sometimes you need to take one step backwards to take two steps forward. My suggestion is to drop back down to 315 for 1. Your a big guy so I would suggest the 5X5 method for about 8 weeks or so.

Begin with 5 sets of 315 for 1 rep. Then strip it to 275 for 5 sets of 5 reps.

Next week do 5 sets of 325 for 1 rep... then strip to 285 for 5 sets of 5 reps.

After 8 weeks of this done with proper form and good nutrion and rest you should be up to 395 pounds for 5 singles.

What you are doing is returning back to a comfortable weight and slowly starting to increase it again - trust me... it works. After that return to a regular strength training program...

**se11** · 06-04-2004, 08:27 PM

Originally Posted by diablo27185

On monday i tried somethin a little different. I did 12 sets of my 1 rep max out. I'll find out next monday if that worked out. Its suppose to shock your muscles then you'll be able to do more than 1 rep of your max the next tie you lift. I'll try to find the artical i read that from.

Let us know, cause that seems like something cool to try

**Tribex** · 06-05-2004, 11:52 AM

You want a stronger bench... train for 3 weeks on a stability ball with a dumbell press. You wont grow from it, but you will get strong as soon as you hop back on the flat bench.

**rebound** · 06-05-2004, 12:26 PM

use rubber band or chains they prepare you to push througth where you get stuck

**SAUCYgator** · 06-05-2004, 12:50 PM

Originally Posted by Warrior

Sometimes you need to take one step backwards to take two steps forward. My suggestion is to drop back down to 315 for 1. Your a big guy so I would suggest the 5X5 method for about 8 weeks or so.

Begin with 5 sets of 315 for 1 rep. Then strip it to 275 for 5 sets of 5 reps.

Next week do 5 sets of 325 for 1 rep... then strip to 285 for 5 sets of 5 reps.

After 8 weeks of this done with proper form and good nutrion and rest you should be up to 395 pounds for 5 singles.

What you are doing is returning back to a comfortable weight and slowly starting to increase it again - trust me... it works. After that return to a regular strength training program...

very interesting. i think im going to try this next chest work out. ill update on the progress

**qccat** · 06-05-2004, 12:58 PM

good point rebound, if you have access to bands and chains, train with them at least once a week. It works on the speed of your press and explosion. Do something like 8 sets of 3 with a weight you can manage with great speed. called dynamic lifting