Max out on bench

[Midwest Viking]

Maxing out on bench

Does anyone know of (in their opinion) the best way to work up to a max bench press? I mean, I almost never max out, I just get a good workout, and don't worry about the max. But, on the few occasions I have tried to max out, I either jump up too fast, and do worse than I do in a workout, or I end up basically doing too many sets and reps on the way up, and am too tired to get anything higher than I usually do in an average workout.

Any advice would be appriciated.

[vitor]

Last time I did it,
I added 1 plate to each set(5reps each set) until 180kg with 2 reps which was last warm-up, then I added weight and maxed out.

[Midwest Viking]

well, so far my working sets on a normal chest day (for flat bench) are like this
135x6
185x6
205x6
225x3
245x2
265x2
275x1
285x1
225xfailure
185xfailure

This way, I am not just repping out on the way up, i can get a good warm up, and get a good amount of reps in, but still be able to go heavier. If i just rep out will 225, i can do it like 12-15 times. And according to all the bench charts, i should be able to have a max of at least 315 lbs. And on my 8th set of bench, i can still do 285, and on some days, i will do smaller jumps, and on my 10th set of bench, i will still get 285. so i would like to try and max out a 315, but i am not sure how i should prep for it.

[juiceball44]

do 2 or 3 light sets (medium weight, lower reps) than go for it, practice your form with the light weight, control than explode up with it

[BG]

Close grip on tri day.

[Midwest Viking]

I do close grip on tri day. At the end of every chest workout, I do straight bar extensions, then overhead extensions, and I am done. Then, on tricep day, I do my normal stuff, but do alot of flat, incline, and decline close grip bench.
Don't get me wrong, my workouts are going great, and I am getting stronger, I just don't know what kind of sets and reps I should do to prepare for a max attempt

[DeBaie]

http://www.nlpbodybuilding.com/bench-press-workout.html

Pretty good read.

[Cocklyaev]

damn, you are doing a hella lot of sets for flat...but im not here to tell you how to do your thing...or i guess maybe i am instead of all of that maybe try doing light warm up sets and then steer clear of those under 240 weights, that alone should just get you used to doing more than less. i know i know...duh...but simple works.

[number twelve]

you need to practice on getting max effort on every rep, even when you do pushups, really focus on exploding. my max when from 275 to 405 in 4 months by using the following principles (and superdrol lol)

sets of 5 pushups exploding as hard as i can.

when i went to do flat bench it would be like this
135 x 5
135 x 1 exploding as if its 50000 pounds
225 x 5
225 x 1 same exploding idea
315 x 1
405 x 1
295 x 8-10

done.

in my mind, its all about training your body to put out max effort on every rep.

[taiboxa]

maxing on bench makes my connective tissue sad

[Midwest Viking]

Ok, well, tonight, I decided to do a split like this
135x5
225x3
255x3
275x3
295x1
275x1
275x1
275x1
275x1
245x4
245x4
225x7

then I did incline
135x5
185x3
185x3
205x3
205x3
185x5

then I did 3 sets of decline with 95 pounds with a narrow grip for 20 reps each set.

The whole workout actually felt great. Felt good tonight. I like doing a warm up of 135, then going straight to over 200, and keepng most of my sets closer to 300.
I actually surprised myself, when I went in, I felt kind of tired, and when the weight was on me, I felt like I wouldn't be able to go above 250, but, I just went for it, it I ended up doing great.

[needsomehelp]

Try 135 to exhaustian.

275 x 5

then slap on another big wheel get the 305. Even 345 considering all those extra sets.....this ofcourse if your tryig to Max out higher wgt.

[PEWN]

Ok, well, tonight, I decided to do a split like this
135x5
225x3
255x3
275x3
295x1
275x1
275x1
275x1
275x1
245x4
245x4
225x7

then I did incline
135x5
185x3
185x3
205x3
205x3
185x5

then I did 3 sets of decline with 95 pounds with a narrow grip for 20 reps each set.

The whole workout actually felt great. Felt good tonight. I like doing a warm up of 135, then going straight to over 200, and keepng most of my sets closer to 300.
I actually surprised myself, when I went in, I felt kind of tired, and when the weight was on me, I felt like I wouldn't be able to go above 250, but, I just went for it, it I ended up doing great.

wow that is alot of sets....what about negatives...?

[Tbone1975]

you need to practice on getting max effort on every rep, even when you do pushups, really focus on exploding. my max when from 275 to 405 in 4 months by using the following principles (and superdrol lol)

sets of 5 pushups exploding as hard as i can.

when i went to do flat bench it would be like this
135 x 5
135 x 1 exploding as if its 50000 pounds
225 x 5
225 x 1 same exploding idea
315 x 1
405 x 1
295 x 8-10

done.

in my mind, its all about training your body to put out max effort on every rep.

That's an unGodly increase in strength in four months.

[Bradly1234]

number 12, you must be one beast of a man...not in a gay way