bench press.

[geneo]

need advice on getting stronger. right now im stuck at 275lbs for 3 reps. im 5ft 8in at 175lbs. sample routine of what im doing right now. week one negetives with 305lbs with spotter.5x5 reps. week two 5 sets 15 reps with 160lbs. also doing heavy inclines. i am all natural no roids. any advice would be good.

 

[DADAWG]

im not a big fan of a lot of negatives , try either a standard 3-5 set x 5 rep program with a weight that is as heavy as you can use and still complete all your reps or try westside barbell training

 

[rubberduckyo]

Both my incline and decline are WAY more than my flat bench.

 

[Bast]

Id try fist a month of being able to do 4reps but no more than 6 reps.. and as heavy as hell.
If that help, I would do 1 reps (donno how many sets) for sometime, usually helps

good luck bro!

 

[slobberknocker]

Negatives are worthless for strength. You're only risking injury for no reason.

I like a basic progressive resistance program with some tricep and shoulder work for assistance.

Westside is good: www.elitefts.com.

Metal Militia is good: www.metalmilitia.net

 

[Edog]

JUst my exsperience, but when I got stuck like that at 315 I disected my lift and found that my tri were holding me back. The way I look at it is there is two parts to a bench. The first is the lift off ( all chest) then the lock out ( the tris). Try going heavy targeting where you are getting stuck. I went into the squat rack, set the bars 5 inches from my chest and worked it that way. I upped my reps consioderable and added 20 pounds to my bench.

 

[Ross C Harris]

My favorite is the pyramid stlye 70% of your max for 6 reps 80% for 5 reps 90%for 3 reps than back down to 80% and than 70% I have a dam rookie rating but I have a fair bench body weight =220m bench =355lbs and climbing!

 

[eastarr69]

im not a big fan of a lot of negatives , try either a standard 3-5 set x 5 rep program with a weight that is as heavy as you can use and still complete all your reps or try westside barbell training

I agree...

E

 

[jawbreaker1]

yeah get in the smith machin on tricep day and do reverse-close grip bench press. It will definitely strengthen up your tries and help you on your bench!

 

[stratounet]

A lot of pressure is put on the shoulders in Bench too...

 

[shredded]

Dude that is a good bench for you weight. I would step up my eating!

 

[mass rookie]

Im 5'8'' and 170lbs and I can only bench 160. no gear either! how can you weigh the same and be the same height as me and bench so much more. (other than you just being stronger).

 

[derbyhound]

This might help with the strength problem. Place the bar where you are getting stuck or feeling really weak, at the top, bottom, where ever. Then load the bar with more weight than you could lift. Get under the thing and push as hard as you can for ten to fifteen seconds. Do this a couple times at the end of your workout. Ignore the little guys asking if you want them to pop the bar up for you.

 

[Mudge]

Do you cycle your reps? Powerlifters dont lift heavy all the time, you overtax the CNS. I've had my own bench go down because of it.

Technique is massively important, but hopefully you have that down by now.

http://www.ironmagazineforums.com/showthread.php?s=&threadid=11158

 

[b fold the truth]

Negatives are worthless for strength. You're only risking injury for no reason.

I like a basic progressive resistance program with some tricep and shoulder work for assistance.

Westside is good: www.elitefts.com.

Metal Militia is good: www.metalmilitia.net

You beat me too it...

B True

 

[r3ver3nd]

Negative are crap, a few people covered the reasons why.
I am on a "85338, 64226" program that I have been gaining on for about 2 years.

You do a comfortable set of 8 reps, then add 15-25 pds (depending on how advance you are) per set. So, for example,
8x275 5x295 3x315 3x315 8x275 For the first day and
6x295 4x315 2x335 2x335 6x295 for the second day (make it 2-4 days after the first day)

You increase the weight every 2 weeks by 5 pds.

 

[Aragón]

Most work outs probably do ok, but if you want to focus on strength give a shot ot invert piramidal. First you have to Warm up for ten minutes or so, because the first weights you are going to hit are the heaviest. So you warm up and then go for 3x3 reps, 2x4 reps, 2x6 and a couple last ones for 12 or so just to pump a bit at the end. Rest for at least a couple of minutes in between sets, and eat proper cuantity and cuality.

 

[captain wacky]

JUst my exsperience, but when I got stuck like that at 315 I disected my lift and found that my tri were holding me back. The way I look at it is there is two parts to a bench. The first is the lift off ( all chest) then the lock out ( the tris). Try going heavy targeting where you are getting stuck. I went into the squat rack, set the bars 5 inches from my chest and worked it that way. I upped my reps consioderable and added 20 pounds to my bench.

Don't forget shoulders play a big part in it as well.

 

[i7readbhlb]

delete

.

 

[GigGuns21]

AS far as shoulder pain it can be avoided by benching correctly. In proper position you should actually have you foot placement on your toes not flat, legs squeezing the bench holding you in position, butt on bench,work on flexability and get as much arch as possible and the weight should be on your neck and traps, ELBOWS IN, this is key in benching and saving your shoulders,grip the bar as wide as possible,this cuts down the distance the weight has to travel. Bar travel should be in a straight line,its all about proper form, leverage,and how to apply it. I hear all the time people saying when you get stuck to arch the bar back over your shoulders, which it naturally wants to do because because most peoples shoulders are stronger than their triceps, this and not keeping your shoulders tucked in will ruin your shoulders and you will not be benching for long, if you want to bench alot of weight for a long time you need to really focus on tricep strength 1st,then shoulder.