• FreeTrainers.com Forums
• Strength & Powerlifting
• How to get a big bench press??

Group: Strength & Powerlifting

How to get a big bench press??

AKean Posts: 2 Joined: 2003/03/14	2003/03/18, 07:47 PM I lift weights all the time and my bench does go up very fast at all, if at all. Any routines or just suggestions to getting me a bigger bench?
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/03/18, 11:19 PM Try this previous post and see what you think... http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&m_ix=32465 -------------- Michael "Trample the weak; hurdle the dead!"
kirby00 Posts: 238 Joined: 2002/11/05	2003/03/19, 04:15 PM I did a program at the beginning of the year that got my bench up from 85 to 105lbs in 50 days. That 20lbs probably looks small to you guys, but it's a 23.5% increase! http://users.rcn.com/dl.interport/bench.html -Krb
dahayz Posts: 794 Joined: 2002/05/08	2003/03/19, 05:54 PM Wow, that's great kirby. Who cares about the weight, as long as you are striving to lift YOUR heaviest weight each workout, that's all that should matter.
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/03/19, 06:25 PM 20 pounds in 50 days in a HUGE increase! Dont sell yourself short; that is definitely a big deal. Good job! -------------- Michael "Trample the weak; hurdle the dead!"
mackfactor Posts: 766 Joined: 2002/10/17	2003/04/08, 02:39 PM May I ask, why are you so desperate to increase your bench press? Are you a powerlifter? -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
asimmer Posts: 8,201 Joined: 2003/01/07	2003/04/08, 03:52 PM Hee hee. Why doesn't anyone worry about increasing their leg curl.. hee hee. It is all about benching heavy, eh? Keep lifting in good form and your bench will go up as you grow stronger. Once every few weeks try adding some weight after a warm-up set and doing some quality reps with heavier weight than you are used to, then go back to your regular routine. I have brought my bench up to 155lbs for two sets of 8 now. But the biggest increase in my bench came after a week off and a week of doing alternate chest exercises.. it isn't always what you think that will work.. -------------- Challenge + Consistency = Results
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/04/08, 05:02 PM Many people are extremely concerned with their bench numbers. To the average gym going male, it is, for some reason, a true sign of male-ness. Now, to those of us who have been in the strength training scene for quite some time, we realize that the bench is the weakest of the lifts, and therefore, in most opinions, the least impressive. We'd rather look at the clean and jerk, or the deadlift, or even the McGlashen Stones. But my personal fav in terms of pure poundages will always be the one and only "Hell on Earth," aka, the Squat! -------------- Michael "Trample the weak; hurdle the dead!"
mackfactor Posts: 766 Joined: 2002/10/17	2003/04/09, 04:23 PM The point, AKean, is if you're looking for something to brag about, just lie. If you're looking to make your chest bigger, you shouldn't be worried about the numbers, by the quality of your sessions. If you're a powerlifter, well, then you probably already know what to do. Otherwise, the bench press is hugely overrated as a measure of strength. My big two are the squat and power clean. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
bigb06969 Posts: 1 Joined: 2004/05/03	2004/05/03, 03:04 PM hi if 15 and im in a jam i want my max bench to be about 290 im at 245 but cant gain eney more can sum one help
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/05/04, 05:38 PM as you all knwo I can go all day on the bench pressers lol -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
mmaibohm Posts: 1,621 Joined: 2003/09/30	2004/05/04, 08:00 PM the squat rules!! -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
goodoldtex Posts: 564 Joined: 2004/01/25	2004/05/05, 03:16 AM well for some, it almost becomes a mental issue as well as a size issue. Since i've been at FT, my deadlift jumped 100lbs. My squats jumped 60lbs, but my bench did not move. In fact, it began to become a mental issue where i would HATE chest days. Every time i did the bench, i felt my shoulders more than my chest...i dont think ive ever actually felt my chest burn...period. And as a result it would make me quite aggravated. My chest has increased slightly in size, ...while flexed its increased GREATLY. However, i still have the same weight on the bar, so it became mental almost. I can see why some people are concerned by it...hell, i want to raise my bench(well chest exercise intensity) just so that my chest gets larger while unflexed as well. I mean, i really really wanna join a powerlifting team, but my whole life i've been told 'you cant lift this, so i'll ask someone else'...and so i almost have a defeatist mentality. I know i can do it if i put my mind to it, and i know i could eventually compete...it all just became a mental thing though. Don't necessarily go so hard on someone wanting to raise their bench...i understand if its just someone wanting to show off numbers....but still, give the same advice you would to another weight lifter wanting to increase any other exercise. Sometimes it just kinda irks me to see everyone gung-ho about 'benchpress sucks squat rules' while not giving any quality information. If anything it probably will turn another person away from the lifestyle, and give them a closed mind not wanting to learn other stuff if they get flamed for one question. Oh well, who gives a crap what im talking about...i'm just one of those that nearly didn't stick around...
mmaibohm Posts: 1,621 Joined: 2003/09/30	2004/05/05, 03:41 AM I agree goodoldtex. I never really feel the burn in the chest I think it's because when I work on the bench I am using powerlifiting form elbows in and bar movement straight up and down. Remember for powerlifting bench is more of a front delt and tricep movement then pecs. I just really like the squat becuase it's my strongest lift. I look forward to bench day becuase they are one of my weak points so I want to train harder. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
GOWAR Posts: 361 Joined: 2001/10/24	2004/05/05, 07:20 AM *goodoldtex SMART MAN GOOD POST*
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/05/05, 05:23 PM Yes I agree with that post, but 8 times outa 10 people who want a higher bench press....is for converstaion reasons, not because thay wanan get healthier life style.....people never aske me I bench cause I never go heavy. People think if you have a big chest......you must bench a whole lot. I seen many a small guys able to put up some nice weight. And they are half my size........to answer the question.... if you want the numbers up.......theni must ask......Are you doing incline and decline work? Are yoru triceps, and lats strong? If you wanting to throw lots of weight around these must be strong........this help control the weight, and keep it going...... I have the same problem too with bench presses...I never feel it.........try these use dumbells( incline, regualar, decline) more often...better range of motion and a beter stretch. Also to help on bench pressing do "deadweight bench" that is put a good amount of weight on the bar, bring it down controled, rest it on your chest for a count of 3, then press it up as fast as you can....works great. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/05/05, 05:26 PM Also stick with the basics, bench pressing, declines , inclines.....get rid of the flys and the other look pretty excercises, put your engery towards heavier weight. Do no more than 5 reps. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
big_j_scf Posts: 308 Joined: 2003/11/08	2004/05/06, 11:44 AM powerlifting and bodybuilder bench are different, if you want to hit your chest for size, then you have to do the bodybuilding bench, where your hands are slightly wider, and and you keep your elbows out so that there is almost a 90 degree angle between your upper arms and your torso. you also have to keep your shoulderblades squeezed together throughout the entire motion to prevent pushing with your shoulders, and you have to pause and squeeze your schest at the top of the motion, just short of lockout to keep tension on the chest muscles. -------------- I have some good news! I just saved a bunch of money on my car insurance by switching to Gieco!
tryforswollen Posts: 1 Joined: 2005/06/28	2005/06/28, 02:57 PM I know its possible to max out out over you body weight because i weigh 130 and can bench 155, but im tryin to hit 205 and stay under 150 pounds, any suggestions....(is it even possible?)...thanks for your replies
	2005/06/28, 07:55 PM as a small guy, you can aim to bench press 3 times bodyweight...if you start powerlifting you can get to 400+...especially in a bench shirt....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/28, 08:13 PM If you keep the same wieght gians will come slower....btu adding just 4 5 lbs, a max can jump from 10 to 20 lbs.....i'm having the trouble too i wanan stay at 260..... -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/29, 08:50 AM A shirt once trained in, and used can add 100lbs......some of the 2 ply can add 200+........however the 2ply you'd need to bench more than 290....to get the shirt to let you touch your chest. Most need 500 just to get a shirt to "let" you touch your chest. -------------- gravity is not a law, only a obstacle
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/02, 12:55 PM How can I get a bigger calf raise????
snoopy13 Posts: 239 Joined: 2003/11/15	2005/07/02, 06:02 PM It also depends on what type of shirt you get.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/03, 12:54 AM It also depends on the amount of carry over that you as an individual can get. A bench shirt won't help you if you can't lock out the weight to begin with.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/07/03, 01:53 PM It depends more on speed. Dave Tate is a 600 plus bench but struggles with pin press of 365. Great speed off your chest can drive you right through your lockout.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/04, 12:46 AM true. that is why westside has a whole day devoted to speed. 2 days in fact.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/07/04, 03:56 AM they also have a max effort day. 2 days in fact.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/07/04, 04:12 AM You can get a bigger calf raise by performing seated calves, standing calves, and donkey raises. I also like working single leg calve raises on an elevated surface.
timmstar Posts: 426 Joined: 2003/12/08	2005/07/05, 04:16 AM ============ Quoting from gatormade: they also have a max effort day. 2 days in fact. ============= haha
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/05, 11:19 PM i didnt actually expect a reply to that. although you do train volleyball players, so i guess calves are necessary for triple extension (jumping). As a combat athlete, I dont need them that much. ============ Quoting from gatormade: You can get a bigger calf raise by performing seated calves, standing calves, and donkey raises. I also like working single leg calve raises on an elevated surface. ============= -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/07/06, 08:01 AM I was a combat athlete myself. There is a lot of stress on the ankle when you wrestle. Calves are part of the ankle joint. If you strengthen your calves then you strengthen your ankle. So, you should be working your calves. You need to learn a little tact when you post.
david_lifts Posts: 9 Joined: 2005/06/23	2005/07/06, 12:45 PM I can bench 205 and I weigh about 147. So yeah it is possible to bench that much over your weight. ============ Quoting from tryforswollen: I know its possible to max out out over you body weight because i weigh 130 and can bench 155, but im tryin to hit 205 and stay under 150 pounds, any suggestions....(is it even possible?)...thanks for your replies =============
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/06, 09:21 PM I said that much. Not that i dont need them at all. I do stability work and that works my ankles all i need. I only do direct calf work every other week, if that. Thats not including practices, where we do ski jumps and "rain drills" and other drills that work our calves and ankles. I've never had an ankle injury, and only know one other combat athlete to injure that part, and that was a judoka that fell wrong. I have no need to be able to do a calf raise with 200 lbs as long as I can throw without tweaking an ankle. And so far, I haven't had a problem.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/07/07, 05:48 AM keep in mind, you asked the question. If you didn't expect a serious answer then why did you post the question? Calve raises also strength the bones in your feet. I wrestled in college and my teammates had problems with stress fractures. Working your calves increases bone mineral density in the bones of the feet and helps reduce the risk of a stress fracture.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/07, 02:12 PM I posted the question as a sarcastic reply to andrew complaining about how much hes always hereing about people wanting a bigger bench. I was going to post something like an overhead squat, which is an exercise i particularly enjoy doing, and is very functional. However, i figured i would post an exercise you never hear anyone asking about. Im sorry if i was misunderstood. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/07/07, 06:05 PM My 1st reply was also sarcastic coach.
	2005/09/25, 09:13 AM and?
SMURF71341 Posts: 5 Joined: 2005/08/20	2005/09/25, 07:55 PM well im 15 and i started out benching at 95 this summer. lol yea i know. dont laugh. but after 2 and a half months benching only 3 sets 2wice a week i am now at 150 max bench. thats 55lbs in about 80 days!!!!! im gonna strive for about 175 to 190 by next summer. tell me if ma goals are too low or too high tho.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/25, 08:34 PM this post is officially dead. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.