Just curious, what's the best way to up your bench? I know there are a few strategys. What are the best ones?
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Just curious, what's the best way to up your bench? I know there are a few strategys. What are the best ones?
heavy as you can with low reps.
Build up your back (key!), your shoulders and your triceps. Incorperate chains into your workouts, power rack lockouts etc..
I think adding more weight to your bench and pushing past plateus involves strengthening the rest of your body. I don't think there is one clear cut motion,ie flys, flat, incline etc., that will make your max go up fast. I think that benching involves all of your upper body so strengthen your back, tri's, shoulders and u will start to see an increase. IMO
bdtr beat me to it. It is good advice bro.
Static training....... extra heavy.. low rep..
mine jumped up when i started getting more rest... in both the amount of time between workouts and amount of time i was sleeping at night
I notice that too, I thought I was the only one .Quote:
Originally Posted by zuke
i took a week off and thought i was going to be weak when i got back, my reps went up a few per set. if only six month breaks worked that well...
I've always been told for a big raw bench, you really need to build up your back, shoulders, triceps, and pecs.
Here's an oldschool suggestion. Everytime your squat weight goes up, so does your bench weight.
try doing dumbell press for a few workouts.... worked a lil for me
well said.
Quote:
Originally Posted by redmeat
I try up the weight I press every time, even if it is only by a small amount. And once I can bench that amount 10 times without loosing form, I then up the load again. It can be a slow process but patience is the key here.
Although I once saw my pal bench a load more than me so just out of curiosity I told him to let me have a go. I managed to get the weight in the air but couldnt get it down but it was more a case of balance. I think with a spotteron each side of me to help with the balance than i would have got it at least once
I have been at a sticking point for awhile now. I actually finally made some headway after being stuck for a few months. I just went out today and bought some 3/8's chain and I am going to make a set for benching. I should be able to add 25lbs a side with the chains. This should help get past sticking points.
Take Redline by VPX, and everything you do will feel easier :)
this is what i was going to try to do except start with a weight i can only do like 6 times and improve on my form and reps as i go.Quote:
Originally Posted by Chemical King
I like to refer to this often: http://forums.steroid.com/workout-training/128817-how-bench-big.html
Also, there are some good posts in this thread, what helped me alot was increasing my tri strength... and of course, good form.....
excellent read...Quote:
Originally Posted by Blown_SC
do you work/promote for vpx? :cool:Quote:
Originally Posted by rissinite
I am no master bencher by any means but I have noticed the stronger my legs get (squats) my bench press goes up and up.