Bench help

[Natehayes]

I was hoping someone can help me improve my bench cause it sucks.

I read some pointers and tried to implement them and had a little bit of success, but I was hoping for some more advice so I can break through and get my bench numbers up to something decent.

I was stuck on my squat as well and then started doing box squats a month ago and found that doing the box squats improved my form and squatting ability so much that every week I have been able to set a new PR. I was hoping there was some kind of bench exercise that might help like box squats helped my regular squats. Is it worth trying partials or similar?

Don't know if it matters, but currently I am cycling 600mg test and 300mg deca and following the Westside for skinny bastards program.

Thanks in advance for any pointers, tips, or training methods.

 

[Dleato]

have you tried benching with DB'S? I've almost got to the point of executing barbell bench press from my chest workouts altogether.I seem to hit fatigue very easy when using the barbell.My tri's and shoulders get burnt out before i feel any pressure on my chest what so ever.I have found with using dumbells that i hit more muscles,less stress on the tris and shoulders and can perform the movement with more comfort.See if it works for you.Theres also the obvious experiment of moving your hands inwards or outwards to see if you have a better outcome.

 

[Natehayes]

I have been avoiding DB's only because I pyramid up to a max set of 3 and changing weight on the DB's is a royal pain in the ass (threaded screw on type), but if it will help I'll give it a shot.

Tried playing with my grip width (wider, narrower) but it didn't seem to make a great deal of difference.

I think my long gorilla arms are working against me in this case!

 

[Shrek211]

I got back into the gym about 10 months ago, and was stuck at 315 for 3 reps. I was doing bench on Monday but now I tried doing DB's on Friday and noticed it help alot with my bench. I am currently doing 315 for 5 reps and hopefully next time it will be 6 rep's.

 

[Angrymuscles2011]

you have to know what your weaknesses are. could be form, weak shoulders, tris, anything.

once figured out, hit it hard.

my bench sucks too and found out that it was my shoulders.

you could try board presses

 

[Natehayes]

Tried DB on my last workout and I did feel it more in my pecs than I usually do with BB.

Huge pain in the ass to change weights though, and since I lift alone I can't use the spotter bars in my power cage.

Maybe I will look into everything as suggested and find the weak link. I think it may be my shoulders.

 

[Bullseye Forever]

you have to know what your weaknesses are. could be form, weak shoulders, tris, anything.

once figured out, hit it hard.

my bench sucks too and found out that it was my shoulders.

you could try board presses

agreed and also you could implement DB floor presses and BB floor presses,make sure and strengthen your lats as well....on my triceps,i use this program close grip bench 4 sets of 6-heavy as i can go,then skullbusters 3 sets of 8-heavy and DB french press 3 sets to failure,and i got stronger that way,also i was training at the time on the 5/3/1

 

[Angrymuscles2011]

i'd also suggest dips

get used to your bw first then pack in the weighted dips. it's so underrated

 

[Natehayes]

Thanks for all the input!

I like dips, and do them on a rotating basis.

I think I will keep incorporating some kind of DB presses becasue they do seem to hit the pecs better.

I am going to try floor presses (or partials with the rack) tomorrow for the bench portion of my workout.

 

[Angrymuscles2011]

also, keep it simple.

i literally lost myself in the vast amount of exercises back then and it didn't get me off the ground at all. simplicity is the best. gudluck

 

[Natehayes]

Sounds like good advice, thanks!

Tried plain flat BB bench and DB decline bench for last workout. I think the DB flat bench felt better.

 

[Bullseye Forever]

also, keep it simple.

i literally lost myself in the vast amount of exercises back then and it didn't get me off the ground at all. simplicity is the best. gudluck

much agreed man,keep it simple

 

[nerdalert]

My bench is terrible also, not sure if the weakness is my shoulders or elbows. I end up using a hammer strength chest press machine to get any decent work in at all.

 

[LoneWolfe]

I have been avoiding DB's only because I pyramid up to a max set of 3 and changing weight on the DB's is a royal pain in the ass (threaded screw on type), but if it will help I'll give it a shot.

Tried playing with my grip width (wider, narrower) but it didn't seem to make a great deal of difference.

I think my long gorilla arms are working against me in this case!

Try going heavy on the ancillaries such as overhead presses and triceps work.

For me, behind-the-neck-presses, skull crushers, and close-grip (8 inches apart) bench to strengthen tris really helped with my bench a while back.

 

[Natehayes]

Try going heavy on the ancillaries such as overhead presses and triceps work.

For me, behind-the-neck-presses, skull crushers, and close-grip (8 inches apart) bench to strengthen tris really helped with my bench a while back.

Thanks for the input, will definitely give it a try.