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tips on increasing your benchpress??

bigdavid Posts: 139 Joined: 2001/04/05	2003/08/03, 11:24 AM Tips on increasing your benchpress? I think I tried eveything,i gain 10 lb. then lose it, gain it back, and on. Let me here anyone here who seen results in increasing your benchpress .
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/08/03, 02:53 PM You will always see steps foward and steps back in any strength lift - don't worry about it. In regards to increasing your bench, there are several posts regarding this under the powerlifting thread. Take a look there, and if you still have questions, let us know. Good luck... -------------- Michael "Trample the weak; hurdle the dead!"
jbennett Posts: 1,558 Joined: 2001/02/28	2003/08/03, 02:58 PM If you want to bench heavy, you have to, well, bench heavy. I do bench 2x a week. Sunday is speed bench, Wednesday is heavy. On my speed bench day, I do 2 warm-up sets and load the bar to about 60% of my 1RM. I do 10 sets of 3, 30 seconds between sets. The key here is speed; once that bar touches your chest you want to throw it through the ceiling. Just don't bounce it off your chest. Every rep of every set must be done with great control and extreme intensity. Heavy bench day is when I load it up and see what I can do. I only do 1-3 reps on my work sets, and I usually do 4-6 heavy sets after a good warm-up. Be sure to work your shoulders, triceps, and lats as they are all involved in bench pressing. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
timbaland Posts: 192 Joined: 2002/12/23	2003/08/03, 03:54 PM There was a post with a bench program on it if you do a search. Actually I bookmarked it. http://users.rcn.com/dl.interport/bench.html I tried it and it and my bench press increased 25 pounds in 8 weeks. I forgot who posted it though. It was some lady on this board.
richardjst Posts: 410 Joined: 2002/07/13	2003/08/04, 12:42 AM I have always and repeat always have been a firm believer that a big bench comes from the triceps...for example the next time you go to the gym look around at the benchers where do the spotters have to take the weight a good ninety percent will have gotten the weight 2-6 inches off the chest before the spotter has to take the weight...what does that tell you...it says that you have to work on your tri's.....do close grips, reverse grips, heavy extension work, skull krushers, etc....then as your tricep strength increases so will your bench......program wise i have preferred this approach...2 weeks bench 185-failure 205-failure and then 225-failure....then weeks 3-4 id do 10x8x6x6x12 weeks 5-6 id do 8x6x4x4, then in weeks 7-8 id do 5x4x3x2x1....after all my bench workouts i would hit triceps until they would scream for mercy then id push a little more...don't do this program more than once or twice a week to avoid overtraining. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
kirby00 Posts: 238 Joined: 2002/11/05	2003/08/04, 07:07 PM i'm the lady that posted that site :) good to hear it worked for you too, timbaland. i'll probably do it again this winter. my bench increased from 85 to 105lbs on the program. if you ate to gain i bet you'd have even better results! -kirby
timbaland Posts: 192 Joined: 2002/12/23	2003/08/04, 08:01 PM Thanks for posting that workout kirby. Yeah, if I ate to gain I'd probably get better results. I forgot to mention to bigdavid that I maintained roughly the same body weight (I think I gained 2 pounds)upon completing the program.