Bench Press Improvement

[dsmi163]

Hey I've been going to the gym and doing weights for just over a year now and have improved my bench press dramatically until a few months go where I hit around 60 kgs and haven't been able to improve since. I have tried doing less reps/ more sets and vice versa but it has stayed at the same level for as long as I can remember. Any advice for getting the improvement going again?

[Beef]

hey bro, welcome to the forums. how's your training going?

when you bench press, are you feeling it in your chest? if not, where are you feeling it?

[Outkast]

Do you train by yourself or do you have a partner?

[Jigga]

Hey I've been going to the gym and doing weights for just over a year now and have improved my bench press dramatically until a few months go where I hit around 60 kgs and haven't been able to improve since. I have tried doing less reps/ more sets and vice versa but it has stayed at the same level for as long as I can remember. Any advice for getting the improvement going again?

Make sure your eating enough. Also technique is pretty crucial IMO. Have a look at the assistance work your doing - are you hammering your delts, tris and chest with other exercises? If you have plataued at 60kg for a few months there is something going wrong...

[harlzy]

how much do you weigh out of curiosity?

[dsmi163]

how much do you weigh out of curiosity?

83kg 6 ft 1

[dsmi163]

hey bro, welcome to the forums. how's your training going?

when you bench press, are you feeling it in your chest? if not, where are you feeling it?

Feeling it mainly in the arms when i start to get to the end of sets

[startinfromscratch]

where do you train?

[dsmi163]

where do you train?

YMCA gym

[startinfromscratch]

likely just a form thing bro. spend an hour with someone who knows how to bench, it will be invaluble to ya mate.

[Jigga]

hey bro, welcome to the forums. how's your training going?

when you bench press, are you feeling it in your chest? if not, where are you feeling it?

Feeling it mainly in the arms when i start to get to the end of sets

I don't do a full set up like a powerlifter mainly because it's quite technical but if you just remember a few things it will help activate your chest better, give you a better base to push off and it will protect you from injury a lot better... Oh and press more weight

1. Pull your shoulder blades together and tense your back when you're setting yourself up and maintain that tension in your back the whole way through the set.

2. Fill your chest with air and stick it right out. This will put a bit of and arch in your back but not a full blown powerlifter one and it will protect your delts to a degree - it seems nearly everyone on this forum has a shoulder injuryof some kind. When you arch, your weight and the weight of the barbell should be balanced on your traps (upper back).

3. When you grip the bar, grip it tight and push outwards along the bar as you press the weight up. Don't let your hands move from their position but try create that feeling where your hands would slip outwards if you weren't gripping so tight.

4. Keep your elbows in a little bit. This just takes a bit of the load off your delts at the bottom. You can lift more weight, hit your chest hard and reduce your chance of injury.

5. When you press the weight keep your forearms directly beneath the bar (so perpindicular with the floor/parallel with the wall). This protects you from injury and puts you in a stronger position.

These tips may sound more complicated than they are, they are really simple and may help you a lot depending on what your form is like at the moment.

If some more experienced benchers want to correct/add to what I said go ahead :nod:

[BarBrother]

Which YMCA are u at mate? I work at Panmure YMCA and my brother at Mt Albert, we would be able to help you out with your benching if need be

[dsmi163]

Which YMCA are u at mate? I work at Panmure YMCA and my brother at Mt Albert, we would be able to help you out with your benching if need be

I'm at Mt. Albert aye who's you brother? Michael?

[dsmi163]

Do you train by yourself or do you have a partner?

Sometimes with a partner but usually by myself

[BarBrother]

Bingo

[dsmi163]

Bingo

Haha the old dilworth twins aye. I hear your injured atm?

[BarBrother]

Whaaat? hah yup, nah im sweet as atm, my bro not too good tho haha, goin hard for the auck champs next weekend. U2U me, dont know who you are haha

[dsmi163]

Whaaat? hah yup, nah im sweet as atm, my bro not too good tho haha, goin hard for the auck champs next weekend. U2U me, dont know who you are haha

What's U2U? nah I'm like mikey's biggest fan and he was saying how everyone's injured atm

[BarBrother]

Sorry PM, its a personal message, ok, yeah he is injured atm, and the two other guys that we train with are recovering atm, im the only one that isnt hahah \:D/ :pray:

[Beef]

Sorry PM, its a personal message, ok, yeah he is injured atm, and the two other guys that we train with are recovering atm, im the only one that isnt hahah \:D/ :pray:

haha i also train at YMCA Mt Albert. Michael seems to know his stuff, thats for sure! do you compete as well?

[BarBrother]

I compete in powerlifting, no intent at this stage on bodybuilding, although it is an interest i have some big goals i wanna reach before i think about the stage haha

[Monarchking]

big goals i wanna reach

i love this, this is what drives me.

Go hard

And OP keep at it dude, bench your life away.

[Beef]

I compete in powerlifting, no intent at this stage on bodybuilding, although it is an interest i have some big goals i wanna reach before i think about the stage haha

so are you competing any time soon?

[BarBrother]

next Saturday May 8th, Auckland Powerlifitng Champs, first comp in 8 MONTHS!

[Beef]

next Saturday May 8th, Auckland Powerlifitng Champs, first comp in 8 MONTHS!

oh mean! good luck bro. is mike competing as well?