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How to increase bench weight??

daveharris Posts: 20 Joined: 2004/10/26	2005/01/06, 04:47 PM How do you suggest that I increase my bench weight? Let's say my goal is to be able to bench 10 reps at 240. Is it a good idea to do 10 reps at 180, then 8 reps of 200, then 6 reps of 220, and so on. Will that help increase my max bench to 240? Any suggestions? Thanks.
smallbig Posts: 86 Joined: 2004/12/27	2005/01/06, 08:42 PM whats your max right now? My suggestion would be to do lots of tricep work and negitaves board press's and chains/bands if you can.
smallbig Posts: 86 Joined: 2004/12/27	2005/01/06, 08:43 PM and heavy sets of 5 and 3 reps.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/06, 09:50 PM why do you want rep maxes? and not a one rep max? if you just wanna be able to rep......do 180 for 10 reps for 4 sets.....once you can do all those add 10lbs......do 4x 10.... when you can do all that add another 10 lbs. Then do some triceps work and upper back and shoulder work. -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
daveharris Posts: 20 Joined: 2004/10/26	2005/01/07, 12:17 PM Thanks for the info guys. Well, I guess i'm just trying to increase my bench weight. Right now I can do 200 lbs. for 10 reps. I've been stuck there for some time now. My personal goal is to be able to do my own weight which is 240 lbs. for 10 reps. I'll try andrew's suggestion for a while and see what happens.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/01/08, 08:14 PM " As your absolute strength increases, all your strength qualities increase. " Louie Simmons, powerlifting coach extraordinar. If you want to get stronger, then why would you be doing reps of 10? Think ab it, how many people do you know that can bench 500 lbs that cant do 350 for easy reps? -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
blue77 Posts: 182 Joined: 2004/10/10	2005/01/10, 03:00 AM I would say do a warm up ten reps of 50%and then do five reps at 75%and then do a second set of 75% of five reps and then do five sets of one repetiton of 90%or95%after this do two sets of whatever you can out of 75%.this is called the single repetiton principle.it should increase your strength.Happy pushing...
	2005/01/10, 06:11 PM how long do you rest between sets? do you do any exercises before benching? do you do same thing day in and day out? try switching up reps for which you're training...or pyramiding, or maybe switch to incline bench to strengthen upper chest....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/01/11, 07:56 PM blue has the right idea, except that I dont like pyramiding down to singles and then going back to reps. I usually find a 3 rep max, then work my way to a max single, ala WSB style. Then move on to accessory work. Also, menace made an excellent point. if your doing "same thing day in and day out", don't expect to see many gains.
	2005/01/13, 02:47 AM try floor barbell press and floor dumbell flyes.....go moderate, and focus on exploding the weight off the floor, after a sec pause when your arms touch the floor...floor barbell press is awesome...just make sure to either do it on a power rack or have a friend hand it to u.... I suggest you arch your lower back and hold it throughout the sets- powerlifting style when you do this...and use this style in general when you bench...this creates a decline bench press type of a feel...you'll also notice your hamstrings will get a hit from this as well...you'll bench noticeably more weight...however for bodybuilding purposes it takes away from chest...
Travis761 Posts: 1 Joined: 2005/02/26	2005/02/26, 05:09 PM Hey, I am only 14 and i just started to bench i can do 145 and i wiegh 145 how much should i be able to do?
	2005/02/26, 07:55 PM there's no set weight you should be able to do...avg male in US benches 135...so you're pretty strong... what are your goals? do you play sports?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/02/28, 09:31 AM "avg male in US benches 135" ??? What do you mean by average? and that seems a little low. I only weigh 135 and im doing 195 w/ out shirt -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
gatormade Posts: 1,355 Joined: 2003/10/01	2005/02/28, 11:27 AM Try a speed bench workout out on Sunday. Then on Wednesday try the max effort work. I will bump that post back up to the top. Try that for 3 weeks and then let me know how it went.
	2005/02/28, 03:29 PM Wrestler I got that wording out of Men's Fitness...I personally think it's quite a bit too high....Consider that about 2/3 of Americans are overweight...I highly doubt that the Avg US male lets say from 18-49 can bench press 135.... and also you're not 'avg' person walking down the street....you're an athlete....
timmstar Posts: 426 Joined: 2003/12/08	2005/03/01, 12:56 AM i heard it was 60 Kilos, which is 132 pounds close enough to 135, but i dont believe statistics anyway the only statistics i take in are the ones i make on my self and what i can do, and i must always beat my previous statistic :P Gatormade i wouldnt mind seeing the dynamic / max effort routine either ill look now if u bumped
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/02, 09:48 AM good point menace. I wasnt thinking about all the "average" people out there, just what i see in the gym. Im sure that brings the total down significantly. Thanks for the clarification. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
drobins_91 Posts: 3 Joined: 2005/03/20	2005/03/20, 02:14 PM Im 13 years old and i can bench 185 and i weigh about 150, but if you want to increase your bench try doing pyramids for about a month...then do like super sets....but you got to remember to do alot with dumbells and incline
blue77 Posts: 182 Joined: 2004/10/10	2005/03/20, 07:59 PM null you got powerlifting and bodybuilding mixed up,
Josh1122 Posts: 29 Joined: 2005/04/12	2005/04/12, 02:29 PM TO INCREASE BENCH YOU MUST FOCUS ON TRICEPS, BACK, AND ABS. DONT EVEN TOUCH CHEST FOR 3-4 DAYS. DURING AN EXCERSICE DRINK AS MUCH WATER AS POSSIBLE BETWEEN SETS. AFTER THAT ONLY BENCH 2-3 TIMES A WEEK BECAUSE YOU COULD BE OVERTRAINING. IF YOU OVERTRAIN THEN YOU WILL LOSE STRENGTH, REMEMBER BETTER TO DO LESS AND INCREASE A LIITLE THAN DO MORE AND INCREASE NONE. -------------- Don\'t think you cant do it know you can do it.
	2005/04/12, 06:46 PM sorry I got logged out ^
Geoffo Posts: 2 Joined: 2005/04/13	2005/04/14, 08:23 AM Hey Fellas, im a 17 Male at about 85 kilos in weight, im benching bout 10 reps of 90 kg = 200 pounds. Since starting training bout 6 months ago, flexibility in my upper body and strechmark on my chest and upper body have appeared. Is there much i can do to loosen my pecs to bring my shoulders back and if i stretch my skin any more by increasing my chest, will that mean more stretch marks? cheers
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/14, 10:37 AM geoffo if your shoulders are pulling forward, get some rear delt training in to compensate
	2005/04/14, 07:12 PM yes...more than likely you'll have big ol' stretchmarks.....mine seem to stretch more and more at the side of my pec and at the armpit...some of the stretchmarks are considerably faded compared to the bright red ones I got recently.... look through stretch mark posts for some ideas on how to make them fade faster....do a search...the topic has been discussed in several threads recently
blue77 Posts: 182 Joined: 2004/10/10	2005/04/18, 10:46 PM null I like this program you got going,where did you get your information from,or is it your own forte...
timmstar Posts: 426 Joined: 2003/12/08	2005/04/19, 03:51 AM i dont understand how hamstrings r used in your bench press...? wouldnt your thighs be used more if your talking about leg power...?
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/19, 06:40 PM Hamstrings keep your legs in the posistion you need them where you need them.....under your butt. -------------- " The only true eye, is your minds eye"- plato
Zenkei18 Posts: 277 Joined: 2005/06/22	2005/11/13, 11:06 PM Unless you just flat out don't use your legs in the exercise at all and dont arch your back...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/14, 10:39 AM Yes, but no why would we want to do that??? -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
douce Posts: 1 Joined: 2005/12/12	2005/12/12, 08:32 PM hey my names christian and i am interested in building some muscle im 15 and really havent done that much just going to the gym once and a while and i fell working out will better help me with my football next season please some one help i have no idea where to start what weight anything your comments will be greatly appreciated thanx
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/12/12, 09:40 PM Theres a hundred and something posts just like yours all over this site. Find them, and read our replies. -------------- Pain is only temporary, it is in your mind. If you can still walk, then you can still run. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
ceaserjosh Posts: 3 Joined: 2006/03/29	2006/03/30, 05:45 PM im 14 and benching 120 i need my max to go up 30 pounds in 6 weeks any suggestions i need all ideas
mariuz Posts: 6 Joined: 2006/04/02	2006/04/06, 03:52 PM I'm 14 and i can benchpress 140. I started last year, only doing 90. I increased by fifty pounds in one year. After reading some posts and seeing how much some kids lift, i wanna know how i can bench more. What's the most effective way to increase by bench?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/06, 04:06 PM for most american teenagers, the best way to increase bench press is by rowing more. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
mariuz Posts: 6 Joined: 2006/04/02	2006/05/12, 09:06 PM Lately i've been doing the following routine for my bench press 90lbs with 15reps (warm-up) 110lbs with 10reps 130lbs with 8-10reps 90lbs with 15reps (warm-down) wrestler, you think this is an effective routine
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/05/12, 09:07 PM No. But before I go into more detail, what does the rest of your routine look like? -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
mariuz Posts: 6 Joined: 2006/04/02	2006/05/12, 09:11 PM I follow the same number of reps with differnt weight. I also do some preacher curls and standing curls
	2006/05/13, 08:04 AM In other words...u are doing bench and curls.... Learn to LOVE the following exercises if you want results DEADLIFTS SQUATS MILITARY PRESSES CHIN UPS BENT OVER ROWS DIPS bench presses are fine but they are not a workout in themselves if you want strength gains...then you need to focus on lower reps....3-5 is a good rep range....try doing 5 sets of 5 reps for example with 1-2 min rest...using same weight..trying to get all 25 reps...if u can then increase weight by 2.5-5 lb...etc... as long as you dont do the other big exercises, you'll always be limited in your gains on bench or any other exercise u obsess with...curls are unncessary for strength...chin ups and pull ups work them plenty hard...and u can have 20 inch arms never doing curls...
arondaballer Posts: 1,054 Joined: 2003/06/14	2006/05/13, 12:46 PM And if you feel you cannot live without the curls, do Hammer Curls. Things like Concentration Curls or something of that sort are just a waste if your interest is strength. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
mariuz Posts: 6 Joined: 2006/04/02	2006/05/13, 02:39 PM Thanks guys, i'll try it out
mariuz Posts: 6 Joined: 2006/04/02	2006/05/13, 02:50 PM i have a question about push ups. If i do push ups as often as possbile will that increase my strength and allow me to bench more:dumbbell:
mariuz Posts: 6 Joined: 2006/04/02	2006/05/13, 02:54 PM i have a question about push ups. If i do push ups as often as possbile will that increase my strength and allow me to bench more:dumbbell:
	2006/05/13, 05:21 PM Probably....u can use them for active recovery...after tough bench workouts
	2006/05/13, 05:22 PM err......Probably NOT but..
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/05/13, 08:37 PM Dam good site for strength athletes. http://www.powerandbulk.com/ -------------- Strength and Honor!
mariuz2000 Posts: 6 Joined: 2006/05/13	2006/05/13, 08:51 PM Alright menace3000, i'll just keep with your suggestion for increasing my bench press with the squats deadlifts, dips military presses, chin ups and bent over rows (still marius, just changed name for hell of it
mariuz2000 Posts: 6 Joined: 2006/05/13	2006/05/13, 08:54 PM Alright menace3000, i'll just keep with your suggestion for increasing my bench press with the squats deadlifts, dips military presses, chin ups and bent over rows (still marius, just changed name for hell of it