How much do you bench? (Thread)

[JusLiftIt]

Maverick j8
At 16 weighing 215 at 6'3 I benched 365 no shirt, I wasn't competeing at that time but IDK this might help... I grew up in a gym since I was 10 my dad was one of the top rated all around powerlifters in the world in 1999 between him his partner sam pectol and the late jerry capello, what they taught me was board presses and pause reps with compression training. It kept me from gaining weight a few lbs but the strength, technique and power from the bottom all the way through the finish I developed was outstanding. You might already do this but im just throwing things out there. when I was training power all the way at 22 weighing 265 at 6'4 I got 505 for doubles. From training like that. It worked for me amazing hard work but thats what makes it fun

[Maverick_J8]

Maverick j8
At 16 weighing 215 at 6'3 I benched 365 no shirt, I wasn't competeing at that time but IDK this might help... I grew up in a gym since I was 10 my dad was one of the top rated all around powerlifters in the world in 1999 between him his partner sam pectol and the late jerry capello, what they taught me was board presses and pause reps with compression training. It kept me from gaining weight a few lbs but the strength, technique and power from the bottom all the way through the finish I developed was outstanding. You might already do this but im just throwing things out there. when I was training power all the way at 22 weighing 265 at 6'4 I got 505 for doubles. From training like that. It worked for me amazing hard work but thats what makes it fun

This was going to be a question of mine shortly; which movement has been the most effective for increasing your overall max?

Would you mind elaborating on the 'with compression training' part? And pause reps - we're referring to regular bench, whether close or reg grip, with a pause at the bottom on the chest, for say a second, then ascend as normal? I haven't tried these.

Tried off the rack presses this evening after my ME close-grip. Press off the pins style, for a few sets. Pins set at 7 inch above chest... managed 340. Clearly my very bottom off the chest strength is a weakness.

For the big benchers (kind of connected to the first question); if you were to select four ME movements (we're talking Westside type terminology here I'm afraid) to rotate for 6 month, with the aim in obviously increasing your 1rm max, what would they be? i.e. close-grip, pin presses, incline, decline, board press, floor press, dumbbells for reps, etc etc.

[BgMc31]

Board presses, floor presses, reverse band presses, band presses. I also do dumbell presses for sets of 10-12 just for pec development. But those are done on DE days. I'll throw in inclines on DE days as well, usually 3x5.

[Maverick_J8]

I also do dumbell presses for sets of 10-12 just for pec development. But those are done on DE days. I'll throw in inclines on DE days as well, usually 3x5.

All things being equal, do you think I could effectively throw in some dumbbell presses for 3 sets on my Dynamic day?
I haven't directly trained my chest for months now and could be an opportunity for progress.

Or, alternatively instead, maybe interchanging every other week heavy shoulders on ME day (2 working sets for 5 reps currently - barbell or dumb press) with 3 sets of dumbbell bench press? I believe the dumb bench press still works the shoulders; much more than regular barbell.

[JusLiftIt]

This was going to be a question of mine shortly; which movement has been the most effective for increasing your overall max?

Would you mind elaborating on the 'with compression training' part? And pause reps - we're referring to regular bench, whether close or reg grip, with a pause at the bottom on the chest, for say a second, then ascend as normal? I haven't tried these.

Tried off the rack presses this evening after my ME close-grip. Press off the pins style, for a few sets. Pins set at 7 inch above chest... managed 340. Clearly my very bottom off the chest strength is a weakness.

For the big benchers (kind of connected to the first question); if you were to select four ME movements (we're talking Westside type terminology here I'm afraid) to rotate for 6 month, with the aim in obviously increasing your 1rm max, what would they be? i.e. close-grip, pin presses, incline, decline, board press, floor press, dumbbells for reps, etc etc.

With pause reps im talking a grip that allows you to keep your elbows in close so it keeps you from letting your arms chicken wing out it may be uncomfortable but when you get used to it its legit for pause reps also with my pause reps i go down controlled obviously and hold it on my chest for 3 seconds to 3.5 seconds and got for 4-6 reps. That Is the #1 strength and power builder for me. Also i tweak my board presses....I pause those to cause it enables me to build strength and power the same way for that area of movement. Now onto compression training When ever you are training to max out what we did was for example on squats if my goal max was 685lbs then I would put the bars in the cage to where I had 3 inches to go up or down with the bar I would put on 750lbs because it compresses my back and gets me used to holding a weight thats way heavier than I will be able to do, in turn when your used to holding that kinda weight other lighter weight seem like nothing cause the first thing you notice when you pick up a weight is "this b***h is light'' Or "Damn this feels heavy for some reason'' Get my drift with compression training???? you'll do the same for bench press with the compression training hold that bitch for 8 seconds let that heavy weight work ya you get used to holding a weight thats hella heavy the stuff you max for will feel like nothing it build's a great mental and confident approach...Don't forget to have the safty bars up in the cage for that and maybe even someone to help you get it up off the bars so you dont waste all ur energy trying to budge that kinda weight so you have no energy to hold it.
Another thing to rotate in would be the dbell flat bench cuz it builds stability and of course is harder than holding a bar bell cause its not one solid peice. Take those movements incorporate them into your 6 month rotation. Another thing that helps build pop in your bench are box push ups have to boxes little wider than shoulder width apart and each box be about a foot to a foot and a half tall. Start with a hand on each box do a push up then drop your hands on the floor on the inside of the boxes in a push up position when you go down explode as fast as you can so you gather enough momentum and power to land in pushup position on top of the boxes again 5 sets of 10 reps when it gets easy add wrist weight or weight on top of your back... Builds amazing speed for beching amazing pop to get that S.O.B going...

[Maverick_J8]

With pause reps im talking a grip that allows you to keep your elbows in close so it keeps you from letting your arms chicken wing out it may be uncomfortable but when you get used to it its legit for pause reps also with my pause reps i go down controlled obviously and hold it on my chest for 3 seconds to 3.5 seconds and got for 4-6 reps. That Is the #1 strength and power builder for me. Also i tweak my board presses....I pause those to cause it enables me to build strength and power the same way for that area of movement. Now onto compression training When ever you are training to max out what we did was for example on squats if my goal max was 685lbs then I would put the bars in the cage to where I had 3 inches to go up or down with the bar I would put on 750lbs because it compresses my back and gets me used to holding a weight thats way heavier than I will be able to do, in turn when your used to holding that kinda weight other lighter weight seem like nothing cause the first thing you notice when you pick up a weight is "this b***h is light'' Or "Damn this feels heavy for some reason'' Get my drift with compression training???? you'll do the same for bench press with the compression training hold that bitch for 8 seconds let that heavy weight work ya you get used to holding a weight thats hella heavy the stuff you max for will feel like nothing it build's a great mental and confident approach...Don't forget to have the safty bars up in the cage for that and maybe even someone to help you get it up off the bars so you dont waste all ur energy trying to budge that kinda weight so you have no energy to hold it.
Another thing to rotate in would be the dbell flat bench cuz it builds stability and of course is harder than holding a bar bell cause its not one solid peice. Take those movements incorporate them into your 6 month rotation. Another thing that helps build pop in your bench are box push ups have to boxes little wider than shoulder width apart and each box be about a foot to a foot and a half tall. Start with a hand on each box do a push up then drop your hands on the floor on the inside of the boxes in a push up position when you go down explode as fast as you can so you gather enough momentum and power to land in pushup position on top of the boxes again 5 sets of 10 reps when it gets easy add wrist weight or weight on top of your back... Builds amazing speed for beching amazing pop to get that S.O.B going...

Many thanks for the clarification and info.

[BgMc31]

Since I train strongman, here's what my split looks like:

On my ME bench days I either do board presses or floor presses using the set/rep range of 5,3,2,1,1,1

Then I do DE overhead presses usually 6x3 with either an axel, regular bar, or log, using bands and or chains.

My accessory lifts are usually db shoulder presses 3x8, then lockouts 3x8, and dips 2xfailure with weights chains.

Then I switch it up the next week. By this I mean I switch from ME bench to ME overhead and then do DE bench which is usually 6x3 with 70% of bench max using chains and/or bands.

accessory lifts are either db bench 3x8 or incline 3x8. Then some tricep work which is usually what I said above.

[JusLiftIt]

since i train strongman, here's what my split looks like:

On my me bench days i either do board presses or floor presses using the set/rep range of 5,3,2,1,1,1

then i do de overhead presses usually 6x3 with either an axel, regular bar, or log, using bands and or chains.

My accessory lifts are usually db shoulder presses 3x8, then lockouts 3x8, and dips 2xfailure with weights chains.

Then i switch it up the next week. By this i mean i switch from me bench to me overhead and then do de bench which is usually 6x3 with 70% of bench max using chains and/or bands.

Accessory lifts are either db bench 3x8 or incline 3x8. Then some tricep work which is usually what i said above.

axel>>>>logg>>>>>>>chains=

me liken alot!