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bench press help

snoopy13 Posts: 239 Joined: 2003/11/15	2003/12/03, 06:31 PM I was just wondering if anyone could help me with my bench press. i am currently doing 275x5reps 295x2-3 & 315x1. Then i follow that with incline dumbbell presses with 100lbs for 6-8 reps. Is there a good program that anyone knows of that can increase my bench press?
richardjst Posts: 410 Joined: 2002/07/13	2003/12/03, 09:08 PM Try doing a different repetition guideline, for instance try doing 10 reps-8 reps-6 reps-4-2-12reps for a few weeks...also make sure you are hitting your triceps good and hard. You cant always go low reps and expect to put on the same poundage week after week...take a break from low and shock your body into high reps. This is what im doing now...185xfailure, 205xfail, and 225xfail and only rest as long as it takes you to change the weights, then work your dumbells for 8-12 reps with about 80-90 lbs...good stretch nice controlled reps. Then folled with dips with two sets body weight to failure. Then another day during the week hit triceps good and hard...well, anyway hope some of this helps. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/12/05, 11:39 AM One program that worked for me was the 3x3. More info. about this can be found on deepsquatter.com. Go into Archives, then look under Stephan Korte. The workout is relatively simple, and you can increase your bench by 10 or more lbs. Good luck! -------------- **_Robert_** Pain is temporary; glory is forever!
bigandrew Posts: 5,146 Joined: 2002/10/21	2003/12/29, 08:40 PM try this......5 sets of 5 with 295 and in betwen each set do a back excercise, ur back when filled with blod is kinda like a " cushion" and helps out a lil bit,,,, make sure ur doing some kind of dumbell bench press, i prefere incline, because if ur upper chest is weaker u will lose control of the bar near lock out, on tricep day make sure ur 1st excercise is close grip bench -------------- ---andrew.......adversity causes some to break, but others to break records!
pimple Posts: 490 Joined: 2003/07/08	2003/12/30, 12:34 AM this is what i do (helps me)... lower the bar nice and slow (SLOW) to your chest, then raise it back up at normal speed... the 'slow' part should be three times longer compared to the raising part...
wallerj Posts: 20 Joined: 2003/06/04	2003/12/30, 04:15 PM Added 25 pounds with this program http://www.engr.mun.ca/~butt/spreadsheets/add50.html
pimple Posts: 490 Joined: 2003/07/08	2003/12/30, 10:26 PM wow... that program looks good... maybe i should give it a try, hein?!
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/14, 08:37 AM Try an exercise for 3 weeks. For 3 weeks come in and do triples until you feel like you will not be able to complete 3 reps with good form then switch to singles. This is called max effort work and it depends on how you feel on a given day. Change the exercise every 1-3 weeks. This will help keep you from breaking down. If it is strength you want then don't train your bench to failure. Training to failure will tear you down mentally and physically quicker then heavy reps will. Training to failure is a 100% effort. Plus, it only teaches you how to fail. If someone is constantly helping pull the bar off your chest it will break you mentally. Try the speed bench workout on sunday, then follow it up on Wednesday with the Max effort Bench exercise. And the max effort bench exercise can be anything from floor press to board press. Check www.elitefitnesssystems.com for various max effort bench exercises.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/14, 08:47 AM Sunday's Speed Bench work: Wt x reps x sets Speed Bench 225 x 3 x 10 45 sec TBS Close Grip Bench 225 x 3 255 x 3 275 x 3 300 x 3 320 x 3 340 x 1 360 x 1 385 x 1 400 x 1 410 x 1 30-60 sec TBS Close grip DB Bench 80 x 20 x 3 2 min TBS 1-arm DB shoulder press 20x20x3 Keep cranking until done Pushdowns 130 x 10 x 3 45 sec TBS ABS 45 min workout
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/14, 08:53 AM Tonights Max effort work Reverse Band Bench 135 x 3 465 x 3 225 x 3 500 x 3 275 x 3 530 x 1 315 x 3 560 x 1 355 x 3 580 x 1 385 x 3 600 x 1 405 x 3 ? x 1 435 x 3 ? x 1 30-90 sec TBS Alot of this is warm-up when you really think about it Incline Bench 225 x 3 255 x 3 275 x 3 295 x 3 305 x 1 320 x 1 ? x 1 Physioball DB Bench wt x 20 x 3 2 min TBS Front raise and side raise wt x 20 x 3 on both Perform like 1-arm shoulder press Skull Crushers wt x 10 x 3 45 sec TBS ABS
snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/14, 11:54 AM When you say do triples and singles would you do the same weight for the triples and singles?
snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/14, 02:54 PM What weight should i start with? My max is about 325lbs right now. How would I begin this sort of workout? and what weight do you think would be appropriate?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/16, 06:51 AM Choose any exercise that will help improve your bench. Try it with the regular bench for your first time. Here is an example: Bench: 45 x 3 135 x 3 185 x 3 205 x 3 225 x 3 245 x 3 260 x 3 275 x 3 290 x 1 300 x 1 310 x 1 320 x 1 The rest time would be 30-60 seconds. I usually take a little more as I get towards the heavier sets, but no more than 90 sec. Then follow this up with workout listed above minus the reverse band bench. Hope this helps.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/16, 10:31 PM Thanks alot Gatormade I will give it a try and let you know how it went.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/16, 10:32 PM Gatormade I just got one question. To determine your max bench press how many sets and reps each set should you do before going for max weight?
Jdelts Posts: 1,218 Joined: 2003/10/19	2004/01/17, 10:13 PM Gatormade knows his stuff, but this is what I did just today for my max...135x10, 225x10, 315x8 to get warmed up then I did 455x1. From my personal experience, I stretch with the first couple of sets, then I put some moderate weight on the bar so my muscles aren't totally shocked when I max...they're nice and warm. -------------- May the lift be with you.
pimple Posts: 490 Joined: 2003/07/08	2004/01/17, 11:47 PM heh, there's this sick kid at my high school that benches 400 Lbs... i know it's not all taht much compared to teh big guys, but this kid is only 17! holy shite!