Best way to up your bench weight?

[se11]

Just curious, what's the best way to up your bench? I know there are a few strategys. What are the best ones?

[jordanfanatic23]

heavy as you can with low reps.

[BDTR]

Build up your back (key!), your shoulders and your triceps. Incorperate chains into your workouts, power rack lockouts etc..

[general31]

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

[general31]

bdtr beat me to it. It is good advice bro.

[spywizard]

Static training....... extra heavy.. low rep..

[zuke]

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

[jordanfanatic23]

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 .

[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...

[redmeat]

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.

[ST240]

try doing dumbell press for a few workouts.... worked a lil for me

[BDTR]

well said.

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.

[Chemical King]

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

[lzicc]

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.

[Jantzen4k]

try this program

The Ultimate Bench Press Program!!!

[rissinite]

Take Redline by VPX, and everything you do will feel easier

[se11]

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

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.

[Blown_SC]

I like to refer to this often: How to Bench Big...

Also, there are some good posts in this thread, what helped me alot was increasing my tri strength... and of course, good form.....

[Fat Guy]

I like to refer to this often: How to Bench Big...

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...

[ST240]

Take Redline by VPX, and everything you do will feel easier

do you work/promote for vpx?

[bigcut77]

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.