Advise on how to improve at Benching?

[groovy]

Hi there, here is my previous post if you want more details on my workout.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=5&t=3212

My description

Weight = 76kgs, Height = 175cm, Age = 27

Body fat = about 16%. Worked it out approximately using the body building website. Not 100% accurate. (* Probably less now*)

I go to gym 3 times a week and trying to make it 4 times whenever I can.

5 WEEKS AGO

Chest

Bench - 50kgs x 3 sets (8 reps)

Incline dumbbell - 12kgs x 3 sets (12 reps)

Wide grip assisted dips - 5kgs (assisted) x 3 sets (10 reps)

Triceps extensions (cable) - 15kgs x 3 sets (8 reps)

NOW

Chest

Bench - 52.5kgs x 3 sets (8 reps)

Incline dumbbell - 18kgs x 3 sets (12 reps)

Wide grip assisted dips - (NON assisted now) x 3 sets (10 reps)

Triceps extensions (cable) - 25kgs x 3 sets (8 reps)

The problem i have is that i have improved in other chest exercises above, but my bench is still stuck on 52.5. I have tried doing 55 and i could do only like 2 reps.

What am i doing wrong or how can i improve my bench faster? Thanks.

[rotangs on]

Simple...do more benching :grin:

The only way to improve it is with frequency. TBH your diet would have played a key roll with your benchpress, though now that you're constructing a decent diet it will certainly improve.

The way I got my benchpress up is one workout a week, try this for your next chest workout.

Flat benchpress:

1x8 reps - warmup (so light easy weight)

1x8 reps -

1x5-8 reps -

1x5-8 reps -

1x3-5 reps -

Keep up'ing the weight so that you can successfully complete enough amount of reps for the set.

Incline benchpress:

1x8 reps (warmup)

1x8 reps -

1x5-8 reps -

1x5-8 reps -

Then finish it off with 2 sets of dips to failure.

This is pretty much what i've been doing for the last few months and in 6 months since I started training, can bench 140kgs for 2 reps.

[Luigi]

theres a whole bundle you can do

first dont neglect your back exercises, do dips x your bodyweight until you can add more, close grip bench,incline,decline,negatives,partials, i find if you do heavy as you can 5repsx5sets plus some negatives or wateva and give your chest a real good hard workout go back 3days later train chest again except keep everything much lighter and aim for 12-15 reps on each exercise this will pump blood into the growing muscle :nod:

[frogie2001]

all good advice. the quantities stated above is about right. Again don't forget the triceps, and shoulders, when training chest, as these help stabilise and lift. I might add a bit of advice, and this is to add a small 1.125 biscuit on the side each week. this will increase the weight in small enough increments to be less noticeable.

Get a training partner, and eat enough to give you the energy you need.

[Optimass]

Have a look a Tonys web site - in articles there is one '5 steps to a better bench press - some good ideaas here.

http://www.tonyboutagy.com/articles.html

I personally only reach failure 4 -5 times (1 per exercise) in a workout. Means I can pretty much train at max weight every week without injury.

I'm getting a bit old for the 'sillly bench syndrome', but still average 180kg flat bench each week for between 6 - 8 reps. PB = 240kg but was about 6 years ago. (I tried a 265kg straight after and blew a rotator .. took 16 months to come right - the dumb things you do when you're young!)

I don't touch biscuits on a chest day - only go up in increments of 10 or 20kg. I also always start with d/b press either incline or flat (Hammer Strength Machine maybe) ... I don't do declines as I have had issue in my shoulder since my lapse of common sense 6 years ago. But there's enough evidence these days to suggest they test exactly the same section of muscle as flat bench.

An absolute must for building strength and size in chest workouts are d/b pec flyes - heavy! :twisted:

[SamWelly]

I'm getting a bit old for the 'sillly bench syndrome', but still average 180kg flat bench each week for between 6 - 8 reps.

Thats massive bro! :pray:

[groovy]

Have a look a Tonys web site - in articles there is one '5 steps to a better bench press - some good ideaas here.

http://www.tonyboutagy.com/articles.html

average 180kg flat bench each week for between 6 - 8 reps. PB = 240kg but was about 6 years ago. (I tried a 265kg straight after and blew a rotator .. took 16 months to come right - the dumb things you do when you're young!)

An absolute must for building strength and size in chest workouts are d/b pec flyes - heavy! :twisted:

AMEN to that. Thats amazing. Thanks for the tips.

[diamond]

Have a look a Tonys web site - in articles there is one '5 steps to a better bench press - some good ideaas here.

http://www.tonyboutagy.com/articles.html

An absolute must for building strength and size in chest workouts are d/b pec flyes - heavy! :twisted:

Do you think flat flyes or incline flyes are better for adding thickness to the chest ?

[Optimass]

Do you think flat flyes or incline flyes are better for adding thickness to the chest ?

[Jasthace]

Here's a wacky one that I find works lol

Get yourself in your benching position,with both feet on the floor,lift your ass so it's just touching the bench,now squeeze your ass checks together!

As you preform your heavy benches pay more attention to clenching your ass checks together as hard as you can, than you do with the bench press movement.The harder and heavier the weight gets the more you clench your ass checks together!

I actually works!'Its fucked up lol

[SamWelly]

Thats because it causes an arch in your back and reduces the range of motion involved.

Shoulder strength is directly related to bench strength. Hit the dumbell and barbell presses if you want your bench to increase.

[frogie2001]

one of the pros I'm working out with at the moment suggested that you pre fail on DB flyes prior to bench. you'll find the bench weight plummets, however you're a body builder not a power lifter, so good technique, and muscle failure should be your target not how many plates you pile on the end of a bar.

[SamWelly]

one of the pros I'm working out with at the moment suggested that you pre fail on DB flyes prior to bench. you'll find the bench weight plummets, however you're a body builder not a power lifter, so good technique, and muscle failure should be your target not how many plates you pile on the end of a bar.

No point being big if you aint strong IMO. :wink:

[ngapuhi strong]

one of the pros I'm working out with at the moment suggested that you pre fail on DB flyes prior to bench. you'll find the bench weight plummets, however you're a body builder not a power lifter, so good technique, and muscle failure should be your target not how many plates you pile on the end of a bar.

i do this with quads pre fail with one leg leg press before doing squats i found muscle size and strength increased

[frogie2001]

yeah i am finding that the increases are occuring too, using it for chest. and back

[Destruction]

My advice is to lift lighter weights, video it, and say that it is heavier than it is.

[keats]

My advice is to lift lighter weights, video it, and say that it is heavier than it is.

What sort of shit advice is that?

[poos_n_wees]

Shoulder strength is directly related to bench strength. Hit the dumbell and barbell presses if you want your bench to increase.

I've found this to be true. That, and getting my tris and lats stronger improved my bench.

Off topic, but its hilarious that some of you guys call the 1.25kg plate - 'biscuits'. We affectionately refer to them as 'panadols' lol.

[Destruction]

What sort of shit advice is that?

Don't see you handing advice that without a doubt will improve the amount he is lifting.

Like I have said on this site before when you complete your level 4 certificate in motivation and advice then come and tell me that I'm giving out bad advice. Because right now you just aren't qualified to do so.

[keats]

when you complete your level 4 certificate in motivation and advice then come and tell me that I'm giving out bad advice. Because right now you just aren't qualified to do so.

The ones you cut out from the back of the weet-bix boxes dont count. Sorry but your mum was wrong. You are special but not the kind she meant. Your the kind that went to school in the small bus that the regular kids would throw eggs at.

[Ministry of Justice]

Your the kind that went to school in the small bus that the regular kids would throw eggs at.

Sorry but i have to correct you there for legal reasons, it was actually the three-seater bench seat Bedford bus driven by 'Destruction's' Uncle Jimbo.

He was driven everyday to Jimbos 'Private school' AKA underground basement/cell where young 'Destruction' was taught Jimbo's hobbie of Phedophilia.

That's the truth, we cant have rumours flying around like your story Keats.... someone will sue someone!!!

[Destruction]

:roll: :roll:

Woah that sure showed me.....

I am rubber, you are glue.

[diamond]

:roll: :roll:

Woah that sure showed me.....

I am rubber, you are glue.

i reckon you are more like putty .. in uncle jimbos hands.