Improving bench performance

[teamfatboy]

Complete-bunny question coming...go easy with the flames!

I find I do better if I have goals along with dates to achieve them by, rather than just loading the bar.

My bench sux - so I was thinking of mapping the next few months of workouts with goals to increase the weight each fortnight/ month/ whatever.

Sure, the first time I increase the load by eg 5kg, I'd prob fail in the last couple of reps per set, but by the fourth week each set should be solid clean lifts (eg hit the plateau)..and repeat.

But, does this make any sense at all to you experienced folks?

And, equally importantly, what sort of increments have you recommended/ found to work for you?

[Mikey6]

Complete-bunny question coming...go easy with the flames!

I find I do better if I have goals along with dates to achieve them by, rather than just loading the bar.

My bench sux - so I was thinking of mapping the next few months of workouts with goals to increase the weight each fortnight/ month/ whatever.

Sure, the first time I increase the load by eg 5kg, I'd prob fail in the last couple of reps per set, but by the fourth week each set should be solid clean lifts (eg hit the plateau)..and repeat.

But, does this make any sense at all to you experienced folks?

And, equally importantly, what sort of increments have you recommended/ found to work for you?

5kg every fortnight is a hard but reachable goal, but not always easy. if you find you struggle a little too much completing the reps you wanted its good to drop it slightly for a week by about 2.5kg, then the following week up it the other 2.5kg.

Otherwise 2.5kg per week will ease the weight on nicely.

I struggled for ages on a plateau, then someone suggested I incorporated Dumbell press and flag BB bench press for a while. Which helped immensely.

When I went back to bench I had broken the plateau and then some.

[teamfatboy]

Thanks Mikey - wanna get off the plateau, plus I gotta keep ahead of biggurl27 and P&W :oops:

[mr natural]

Complete-bunny question coming...go easy with the flames!

I find I do better if I have goals along with dates to achieve them by, rather than just loading the bar.

My bench sux - so I was thinking of mapping the next few months of workouts with goals to increase the weight each fortnight/ month/ whatever.

Sure, the first time I increase the load by eg 5kg, I'd prob fail in the last couple of reps per set, but by the fourth week each set should be solid clean lifts (eg hit the plateau)..and repeat.

But, does this make any sense at all to you experienced folks?

And, equally importantly, what sort of increments have you recommended/ found to work for you?

drop the reps right down and go for around 1-3 reps,warm up first of course.

[craig.j]

you may want to try other means of increasing intensity, such as reping to failure then adding negatives, or overshooting the weight you are going to use.

these have worked wonders for me. doing standard bench press every week can get tedious, and you may find you will start cheating with sloppy technique or speeding up the reps if you are not getting any stronger.

possibly adding a light bench day half way through the week my help you.

all the best and good luck 8)

[SoaringSwine]

Which part of the lift are you failing on?

[Laver]

Which part of the lift are you failing on?

You sure are turning into a power lifter SS!

[biomax]

Which part of the lift are you failing on?

You sure are turning into a power lifter SS!

a Sure fire ways to improve your bench is to train like a powerlifter or at least incorporate some PL techniques into your training e.g. the following worked wel for me:

1) do some speed benching once a week at 60-70% of you 1RM, 10 sets x 3 reps with 30 sec rest btween sets. Don't do it on the same day as your normal bench training.

2) start you bench training with some type of bench e.g. flat. incline, change grips, ROM etc and go heavy 1-3reps and try to improve every time. Keep records of your lifts and change them every 2-3 weeks. Do your normal a workout after that/ auxillaries.

3) last but not the least do some heavy weighted dips, everytime my dips increased it carried over to my bench, but that is true of most exercises that strengthen some of the muscles that are involved in the bench. Get your shoulders,triceps and lats stronger and the bench will also increase.

Just my 2c of the stuff that worked for me.

Maybe Old Bull can add on to this because he is still very active in the PL game and it sounds to me like he really knows his sh!t when it comes to stuff like this.

Best of luck on improving your bench! Just hope Biggurl & P&W don't also implement this into their training regimen because then you are going to be stuffed :grin:

Always to the MAx

Bio

[SoaringSwine]

Which part of the lift are you failing on?

You sure are turning into a power lifter SS!

a Sure fire ways to improve your bench is to train like a powerlifter or at least incorporate some PL techniques into your training e.g. the following worked wel for me:

1) do some speed benching once a week at 60-70% of you 1RM, 10 sets x 3 reps with 30 sec rest btween sets. Don't do it on the same day as your normal bench training.

2) start you bench training with some type of bench e.g. flat. incline, change grips, ROM etc and go heavy 1-3reps and try to improve every time. Keep records of your lifts and change them every 2-3 weeks. Do your normal a workout after that/ auxillaries.

3) last but not the least do some heavy weighted dips, everytime my dips increased it carried over to my bench, but that is true of most exercises that strengthen some of the muscles that are involved in the bench. Get your shoulders,triceps and lats stronger and the bench will also increase.

Just my 2c of the stuff that worked for me.

Maybe Old Bull can add on to this because he is still very active in the PL game and it sounds to me like he really knows his sh!t when it comes to stuff like this.

Best of luck on improving your bench! Just hope Biggurl & P&W don't also implement this into their training regimen because then you are going to be stuffed :grin:

Always to the MAx

Bio

Westside!

Very true, but 70% is too high for speed benching.

[biomax]

Westside!

Very true, but 70% is too high for speed benching.

[nzmusclemonster]

Standing military press can add big numbers onto your bench.

You got to go as heavy as poss on the bench as well, just keep the weight high, get a good spotter and even do a few forced reps.

Doing a 'come down' set is beneficial as well. For example I like to do 20kgs lighter after my final heavy set. So say im doing 140's ill do 2 hard sets of that and drop back to 120. You find that after doing that for a few weeks and one week dropping your weight back to 120's being your working sets, youll be able to crank out new pb's because you were hitting that weight when you were fatigued and when you next do it as your working sets it will feel like light weight baby!

[SoaringSwine]

Westside!

Very true, but 70% is too high for speed benching.

Yes mate absolutely correct it's Westside and 70% is generally accepted as to high for speed work; BUT most of these speed exercises are done using chain and/or bands. I have found from personal experience that when using chains or bands that you must definitely work in a lower range 55-65% tops but when I worked without them I liked to SOMETIMES go higher as I am quite strong on the bottom part and it just feels to me like I get more out of the excercise if going a tad higher.

Offically you are right but when it comes to training and exercise nothing is carved in stone.

Bio

[biomax]

I should have said usually. Just as long as the bar speed is good who cares.

[Tonka]

Complete-bunny question coming...go easy with the flames!

I find I do better if I have goals along with dates to achieve them by, rather than just loading the bar.

My bench sux - so I was thinking of mapping the next few months of workouts with goals to increase the weight each fortnight/ month/ whatever.

Sure, the first time I increase the load by eg 5kg, I'd prob fail in the last couple of reps per set, but by the fourth week each set should be solid clean lifts (eg hit the plateau)..and repeat.

But, does this make any sense at all to you experienced folks?

And, equally importantly, what sort of increments have you recommended/ found to work for you?

Just start off basic, two bench days a week - one heavy (Monday) and one light day which is more tricep focused (Friday).

Main areas of focus TFB are your triceps, shoulders and back strength. Get these areas up.

Triceps:

Close grip barbell work on the flat, decline, incline benches

Palms facing DB presses

Parallel bar dips

Skull crushers with Barbell, DB

Shoulders

Standing/seated shoulder presses

Behind neck press (be patient with this one)

Standing/seated DB presses

Heavy BB/DB shrugs

Back

Pull ups

BB bent rows

DB rows

T-bar rows

Secondary muscles to work on are rotators, rear delts, biceps. These should be incorperated into your weekly routine at least 2/4 times a week. Without these your bench is doomed to fail. I do these secondary muscle groups 4-5 times a week.

Work on these areas TFB and once these come start coming up then you can look at trying some specific training templates. Got to put in the hard work before you can taste the glory stuff bro.

Train hard and stay strong

T

[biggurl27]

Thanks Mikey - wanna get off the plateau, plus I gotta keep ahead of biggurl27 and P&W :oops:

hehe come train with me, I'll sort you out :pfft: My mate thought she could only bench 40kgs, I had her benching 60kgs

[mr natural]

gee you must teach some really bad tecniques big girl

[biggurl27]

Nope, people just don't know their own strength half the time and a lot is mind over matter. If a person thinks 'I can only do so many kgs' they will only press that, everyone does it at one time or another. Now piss off Mr Natural haha

[SoaringSwine]

Complete-bunny question coming...go easy with the flames!

I find I do better if I have goals along with dates to achieve them by, rather than just loading the bar.

My bench sux - so I was thinking of mapping the next few months of workouts with goals to increase the weight each fortnight/ month/ whatever.

Sure, the first time I increase the load by eg 5kg, I'd prob fail in the last couple of reps per set, but by the fourth week each set should be solid clean lifts (eg hit the plateau)..and repeat.

But, does this make any sense at all to you experienced folks?

And, equally importantly, what sort of increments have you recommended/ found to work for you?

Just start off basic, two bench days a week - one heavy (Monday) and one light day which is more tricep focused (Friday).

Main areas of focus TFB are your triceps, shoulders and back strength. Get these areas up.

Triceps:

Close grip barbell work on the flat, decline, incline benches

Palms facing DB presses

Parallel bar dips

Skull crushers with Barbell, DB

Shoulders

Standing/seated shoulder presses

Behind neck press (be patient with this one)

Standing/seated DB presses

Heavy BB/DB shrugs

Back

Pull ups

BB bent rows

DB rows

T-bar rows

Secondary muscles to work on are rotators, rear delts, biceps. These should be incorperated into your weekly routine at least 2/4 times a week. Without these your bench is doomed to fail. I do these secondary muscle groups 4-5 times a week.

Work on these areas TFB and once these come start coming up then you can look at trying some specific training templates. Got to put in the hard work before you can taste the glory stuff bro.

Train hard and stay strong

T

It's not everyday you get advice from one of the best benchers in the world. Take this shiz on board!

[Old Bull]

Hey TFB,

Not much I can add after T replied, but the bench is the most technical of all the lifts. There is so much going on in set up, hand placement, tightness, feet position driving through the heels, the list goes on.

Increments can vary a good rule of thumb is 10% of your 1RM ie 100kgs go up in 10kgs jumps then 5%. Reps 5s then 3s

Forget about the singles at the end get more work in at the beginning. As T said

Got to put in the hard work before you can taste the glory stuff bro.

TUTB :clap:

Time Under The Bar

[teamfatboy]

Thanks Mikey - wanna get off the plateau, plus I gotta keep ahead of biggurl27 and P&W :oops:

hehe come train with me, I'll sort you out :pfft: My mate thought she could only bench 40kgs, I had her benching 60kgs

I'm still waiting for your mate to bring you training in Thorndon.... but hey, I'll train with anyone. At least your journal proves you can spot me :grin:

[teamfatboy]

Thanks folks, there's a lot of awesome advice in there.. I'll post my new training routine in my journal, once I've had a chance to absorb everything.

What started out as a simple question about how I could set milestones to get from the current pencil-neck lifts to something halfway respectable has answered those questions and more.....

Much appreciated

TFB