How to get my bench up

[enigma10]

Whats up guys, Ive been getting strong and seeing improvement in all areas, biceps Bigger/stronger, Legs bigger/stronger, back bigger/stronger....chest.... maybe went up by 20 pounds. ( i'm at 165 )

what are some good tricks to getting stronger up there, I isolate chest day FYI

[Damienm05]

Plenty of rest and low volume (9-12 sets) but very high intensity. 4-8 rep range is probly best for building strength and mass simultaneously. Your diet will dictate the results beyond that. Can you post your current routine so we can see if it needs improvement?

[enigma10]

Plenty of rest and low volume (9-12 sets) but very high intensity. 4-8 rep range is probly best for building strength and mass simultaneously. Your diet will dictate the results beyond that. Can you post your current routine so we can see if it needs improvement?

I do Flat Bench at 12-10-8 and rep my start weight 15 times, are you suggesting to do 8 reps 12 sets at light weight. And do i do that for all my chest workouts ( incline, decline...etc )

[HawaiianPride.]

Have you considered Star's 5x5 training.

[ObviousDecoy]

Switching to dumbells really increased my bench because I can push myself much harder without a spotter.

[enigma10]

Have you considered Star's 5x5 training.

I haven't heard of it

[enigma10]

Switching to dumbells really increased my bench because I can push myself much harder without a spotter.

I agree dumbbells are good but its the bar/bench i have issues with, must get stronger and believe it or not im not running to gear first like i would have first foundation then gear...

[Gaspari1255]

Have you considered Star's 5x5 training.

Good advice.

[HawaiianPride.]

I haven't heard of it

http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

[t-gunz]

agreed 5 x 5 training. or just low rep work for a few weeks.

[the big 1]

Whats up guys, Ive been getting strong and seeing improvement in all areas, biceps Bigger/stronger, Legs bigger/stronger, back bigger/stronger....chest.... maybe went up by 20 pounds. ( i'm at 165 )

what are some good tricks to getting stronger up there, I isolate chest day FYI

agreed, 5x5 is great

also, most strength coaches/athletes recommend training triceps to get a big bench, after all, triceps play a BIG role in pushing heavy weight...also, you technique may not be geared towards getting stronger on bench, power trainers bring the bar to there lower chest/upper abs, a keep there arms and elbows in line whilst squeezing there shoulder blades together....they also drive though there heals and use there whole body, like there pushing the wieght backwards....
Using powerlifting techniques will definately make you bench bigger, this strength can then be transferred to more hypertrophy work....

[nunyabizness]

How about this: Smolov Jr. for Bench Press

[BgMc31]

Triceps, triceps, triceps!!! As a powerlifter (Raw 575 bench), we emphasize tricep power over actual benching. So while we do bench and bench often the bulk majority of our 'bench' focus workouts actually focus on the triceps.

[grumpee]

Triceps, triceps, triceps!!! As a powerlifter (Raw 575 bench), we emphasize tricep power over actual benching. So while we do bench and bench often the bulk majority of our 'bench' focus workouts actually focus on the triceps.

what tricep exercises do you guys focus on ?

[BgMc31]

^^^^close grip benches, board presses, floor presses, laying db extensions.