Increasing my Bench

[JMan06]

Hey. My bench has been my lagging point for a while now. I just got off a cycle of TEST E only and its the only exercise were ive lost some strength with. Ive kept everything else.

Anybody know of any tips???

PLEASE help. I'll be entering a powerlifting competion soon for 3 lifts, deads squats and bench. My deads are unreal and my squats are pretty good jsut my bench kinda sucks.

My current routine looks something like this...

FLAT BENCH
-135 for 10 reps (warmup)
-185 for 8 reps (warmup)
-225 for 5 reps (warmup)
-255 for 5
-275 for 5
-275 for 5
-225 for 5

INCLINE DUMBBELL
-40's for 10 (warmup/stretch)
-80's for 5 (warmup)
-110's for 5
-110's for 5

INCLINE FLIES
-60's for 8
-65's for 8
-65's for 8

CABLES
(4 sets of cables)

[MuscleScience]

Can you take creatine? pretty good stuff!

[znak]

Hey. My bench has been my lagging point for a while now. I just got off a cycle of TEST E only and its the only exercise were ive lost some strength with. Ive kept everything else.

Anybody know of any tips???

PLEASE help. I'll be entering a powerlifting competion soon for 3 lifts, deads squats and bench. My deads are unreal and my squats are pretty good jsut my bench kinda sucks.

My current routine looks something like this...

FLAT BENCH
-135 for 10 reps (warmup)
-185 for 8 reps (warmup)
-225 for 5 reps (warmup)
-255 for 5
-275 for 5
-275 for 5
-225 for 5

INCLINE DUMBBELL
-40's for 10 (warmup/stretch)
-80's for 5 (warmup)
-110's for 5
-110's for 5

INCLINE FLIES
-60's for 8
-65's for 8
-65's for 8

CABLES
(4 sets of cables)

Start with incline. Do two exercises of your choice to kill the top of your chest, then do DB flat (preferably with a partner so you can go really heavy)

If you have a good partner, mix in HEAVY (110% 1RM) negatives, every other week.

Guarenteed results. Seriously.

[Venum]

so if you develope your upper pecs more, that can increase your flat bench? i usually start with heavy flat bench, then heavy incline db press, incline db flies and finish with cross overs

[Doc.Sust]

ok if you want to be a powerlifter, you have to train like a powerlifter, you are working out like a BBer. pm me if you are intrested, is the contest you are doing a raw contest or equiped? i am going to assume. the key to a great bench press, board presses,lockouts in the rack, and a whole lot of tricep work. no flyes, incline, or cables. your training is the problem

[peppino]

Your doing too many sets. Keep it heavy and simple.

[Venum]

heavy tricep work outs...skull crushers, close grip bench, seated overhead single dumbbell presses...low reps high sets

[Doc.Sust]

better off working tris with rack lock outs,board presses and close grip and than finishin up with either pulldowns or crushers, work your tri's using more movements that are similar to the press or a press movment rather than isolation exercises

[znak]

so if you develope your upper pecs more, that can increase your flat bench? i usually start with heavy flat bench, then heavy incline db press, incline db flies and finish with cross overs

If you pre-exhaust your upper pecs, then hit the middle you will get better growth since you use the mid-pec in all benches anyway (incline, flat and decline).

I do however apologize for jumping in on this thread wiith BB advice to a PL question.