Help with bench press please

[TheClinch]

I am 5'10" 180lbs. I just started playing with 315 recently. Im getting a couple sets of 5 reps then a sharp fall to 1 or 2 reps. Then I press 295 at 4-5 reps. Then down to 225 for 8-10 reps for a couple sets.

All a part of my overall chest program.

Well, this has been going on for a couple weeks now and I want to be able to press 315 for 8-10 reps eventually.

Any advice?

[dtob]

flat bench with heavy dumbells to increase barbell weight as the dumbell work will strengthen supportive shoulder muscles and therefore increase your bench strength with the barbell
keep at it

[AASnOOb]

i agree 100% with the above comment. have a few heavy weeks on dumbbells and you'll be amazed at the strength gain of your barbell press.

[kronik420]

if you got weak triceps, then bringing them up to par will definitely help...

[largerthannormal]

Im your same stats ( pretty close) and i push the same weights. ( maybe a lil higher)

I do compete at 181, ill post my routine and a link to what I do

one sec

read this:

[largerthannormal]

http://forums.steroid.com/showthread...s#.USI5h2cW7F8

[largerthannormal]

if you got weak triceps, then bringing them up to par will definitely help...

I do not think his triceps are weak at 180 pushing over 300. But who knows what the weaker area is. ( tough to tell over that weight)

[Synergy1]

180lbs and benching 300+? Geezis, great work guys! Inspirational.

[largerthannormal]

Now besides my link, for 1 if your pressing 315 for 4-5 at 180 lbs you max single is probably in the 350ish range which is pretty darn good nuts and would win many local comps if you were in the states.

At this weight its going to be hard to build up any more strength at your weight bro, You may have to start putting on some more size to beef that number up a bit. You can indeed bump it up but 315 x 5 is about 3 times easier than 315 x 10.

Your stamina needs to be built up.. you need a few high rep days so your muscles learn to carry weight for over a time period rather than just from point A to point B.

For example if you can press 350x1 and took you 5 seconds to reach from lock out to chest back to lock out. and took another individual who would press 295 x 10 at 50 seconds, the 295 guy is technically stronger. You need to work all phases of the muscles.

take a small peek at my routine, let me know what you think.

[TheClinch]

Now besides my link, for 1 if your pressing 315 for 4-5 at 180 lbs you max single is probably in the 350ish range which is pretty darn good nuts and would win many local comps if you were in the states.

At this weight its going to be hard to build up any more strength at your weight bro, You may have to start putting on some more size to beef that number up a bit. You can indeed bump it up but 315 x 5 is about 3 times easier than 315 x 10.

Your stamina needs to be built up.. you need a few high rep days so your muscles learn to carry weight for over a time period rather than just from point A to point B.

For example if you can press 350x1 and took you 5 seconds to reach from lock out to chest back to lock out. and took another individual who would press 295 x 10 at 50 seconds, the 295 guy is technically stronger. You need to work all phases of the muscles.

take a small peek at my routine, let me know what you think.

I looked at your routine and I am definitely interested in incorporating it into my training.

Question: You are only training flat and incline?
Is there a strategy behind this?

I typically run my heavy bench and incline dumbells then move on to BW dips and then cable cross overs.

All in all im about 15-17 sets deep by the end and I am truly destroyed.

Does my stamina still glare as insufficient?


I struggled up to 180lbs. I agree I need to weight up if I am going to get more strength so I will also focus more on a bulk and see where I go.

I appreciate all your input

[TheClinch]

flat bench with heavy dumbells to increase barbell weight as the dumbell work will strengthen supportive shoulder muscles and therefore increase your bench strength with the barbell
keep at it

Makes sense, thanks a lot

[largerthannormal]

No, i do flys and dips as well, those were just my main focus lifts. Cables i use on light high rep day, and dumbell flys on heavy, I also switch up from incline to flat flys.

dips I save for arm day. ( yes i have an arm day once in a while) lol

15-17 sets is far to much. lift more reps in one set. 5 sets of anything is getting over board

I looked at your routine and I am definitely interested in incorporating it into my training.

Question: You are only training flat and incline?
Is there a strategy behind this?

I typically run my heavy bench and incline dumbells then move on to BW dips and then cable cross overs.

All in all im about 15-17 sets deep by the end and I am truly destroyed.

Does my stamina still glare as insufficient?


I struggled up to 180lbs. I agree I need to weight up if I am going to get more strength so I will also focus more on a bulk and see where I go.

I appreciate all your input

[boxingfan30]

Might I suggest that you ditch the barbell completely? My reasoning is more and more I am realizing that it's not a natural movement for the body. When laying on a bench with nothing in your hands, push your hands up and they will naturally want to move together which is why the dumbell press is so much better for the shoulders. It's also IMO of course just a way to cheat if you have a weak side. The dumbell press however doesn't lie.

Secondly, your thinking weight, which is ok, but for me (maybe because i'm 34 now) weight isn't as much of a thought as shape. Strength WILL come with repeatedly doing a weight. If you really want to focus on moving that weight up, what always worked for me was doing a weight I could only get just a few reps out of. Do several sets of that and then move it back down the next session. I've also had some luck at doing more incline work helping my overall bench numbers too.

All of this is strictly my opinion and those that I have trained with, some very experienced that have had multiple shoulder injurys and surgeries, and some that were just there to try to burn some calories.

[boxingfan30]

No, i do flys and dips as well, those were just my main focus lifts. Cables i use on light high rep day, and dumbell flys on heavy, I also switch up from incline to flat flys.

dips I save for arm day. ( yes i have an arm day once in a while) lol

15-17 sets is far to much. lift more reps in one set. 5 sets of anything is getting over board

I always heard 6-9 or 10 sets was about the best for a muscle group. Don't know if that still holds true or not. I guess if your burnt, your burnt though and that's what matters.

[largerthannormal]

Might I suggest that you ditch the barbell completely? My reasoning is more and more I am realizing that it's not a natural movement for the body. When laying on a bench with nothing in your hands, push your hands up and they will naturally want to move together which is why the dumbell press is so much better for the shoulders. It's also IMO of course just a way to cheat if you have a weak side. The dumbell press however doesn't lie.

Slow down, gunner! Barbell is the BEST by far movement one can do for size. In no way is this favoring a side or favoring an unnatural movement it is the same as a push up (fixed hand position) .

Secondly, your thinking weight, which is ok, but for me (maybe because i'm 34 now) weight isn't as much of a thought as shape. Strength WILL come with repeatedly doing a weight. If you really want to focus on moving that weight up, what always worked for me was doing a weight I could only get just a few reps out of. Do several sets of that and then move it back down the next session. I've also had some luck at doing more incline work helping my overall bench numbers too.
no it will not, if you lift the same thing day in and day out you will never learn to lift something else.

All of this is strictly my opinion and those that I have trained with, some very experienced that have had multiple shoulder injurys and surgeries, and some that were just there to try to burn some calories.

I understand this works for you but I dont think anyone will agree , barbell straight up for incline, flat, even curls and sqauts, deads and military press is bar far the best thing you can do to build size and strength!

[boxingfan30]

I understand this works for you but I dont think anyone will agree , barbell straight up for incline, flat, even curls and sqauts, deads and military press is bar far the best thing you can do to build size and strength!

Hey that's cool, we all have our opinions and such. Some of mine have come from experience and others were from more experienced lifters than myself. Some of them compete, and maybe some of them are prone to damaged shoulders anyway. My issue was a misshapen socket from birth and I was told the weights accelerated it, but that it would still have become an issue later in life.

For me, technique outdoes how much weight I can lift and the weight has increased for me by doing this... maybe not as fast as others would like, but i'm not competing, and I don't have any particular date or agenda other than to be in best shape I can be, and to look better of course.

[TheClinch]

Thats exactly the correct understanding too. We all have different motivations and goals.

Regardless of the focus of this thread your opinions are greatly appreciated.

[largerthannormal]

understandable!! if your movin forward more power to ya, keep it up!

Hey that's cool, we all have our opinions and such. Some of mine have come from experience and others were from more experienced lifters than myself. Some of them compete, and maybe some of them are prone to damaged shoulders anyway. My issue was a misshapen socket from birth and I was told the weights accelerated it, but that it would still have become an issue later in life.

For me, technique outdoes how much weight I can lift and the weight has increased for me by doing this... maybe not as fast as others would like, but i'm not competing, and I don't have any particular date or agenda other than to be in best shape I can be, and to look better of course.

[boxingfan30]

I did forget to add that regardless of training with the barbell or dumbell, the 5x5 always did well for me. Now I wasn't pushing the kind of weight any of you all were, but at the time I was cutting ALL fat before trying to bulk up, I was 142 lbs @ 5'9 all natural and I was up to 195 lbs and was able to do about 6 reps, after a few weeks of that my shoulder went.

I'll pat myself on the back since my carb intake was 80 g's or under per day and 1500-1700 calories... I thought I was doing pretty good lol.

[Papa Smurf]

Something you may want to consider...................

Ive been at this a while......and I still love straight bar. Thats after 2 shoulder surgerys and number 3 is in the "on deck" circle.

I simply moved my grip inward and started a nice arch movement in my lift.
Im 6'3" and have a long reach. I use to bench a thumbs lenght outside the circles on the bar, now Ive moved inward were my pinky is inside of circle. Took alittle to get use to, but my shoulders dont hurt (as much) and Im stronger.

Dont get me wrong, I love dumbbells too, and think there is nothing better for size. The problem is, I dont have regular lifting partners, and there are few at the gym, that can hand me the 150's . I can know longer "knee kick" them up into position with killing my shoulders.

Straight bar on the other hand is alot different. My wife can spot me on bench, and I prefer her to other spotters. First , the obvious, the view (36DD see albums) and second, she cant unload my chest through a tough rep, by taking the weight away from me.

Pretty sure Im off topic now, and rambling, but hey, thats what happens when ya get old!!

[largerthannormal]

on my way to album.........................

[noon]

Great read with good info I wish I was pushing that kind of steel
Good luck to you

[hellomycognomen]

Have you tried doing a wave workout session? I usually do 2 waves of 7-5-3 (7 reps then 5 reps then 3, then repeat again) each time going up 10lbs with the second wave starting 10lbs heavier than your first, rest 3min after each set no matter how pumped and ready you are to go again. I have seen different variations of this wave, and some also do more waves. Anyways there is no doubt that this type of post activation potentiation type workout brings results. Try it and I'm sure in a matter of weeks you will be see what Im talking about.
-Cheers