Benchpress Lacking Bad! Help?

[TryinToGetStrong]

Ok so I have a very hard time with increasing my benchpress this has been a problem every time I get into a good workout regimen. I mean the most Ive ever done was 225 two times and when that happened I was in Afghanistan working out almost everyday for a year. I seem to increase in pretty much every other body part but chest. Ive had some time off but now Im in the gym again 5 days a week and on sust for 2 weeks and still its not even budging. Any and all help and suggestions welcome. Thanks!
Age 23
Ht 6'1
Wt 210

 

[jdb]

hey bro i think what ur wanting is bench max to go up . So il tel u what brought mine and several people who hav trained with me up. On max day try this do 1set of 10-12 to get warm. Then do 1set of 5 then 1set of 3 then do singles til u max. I started back training a year ago after a shoulder injury tore left anterior deltoid and had to take time off. When i started back my 1rep max was 245 now using this theory its now up to 410 and thats raw no bench shirt. Iv seen it work for me and others so giv it a try u wil surprise yourself when numbers start going up. Good luck and thanks for ur service in afghanistan

 

[TryinToGetStrong]

Ok cool thanks! Anything else out there?

 

[TryinToGetStrong]

Any other good workouts please?

 

[THE-DET-OAK]

big compound movements. like the above poster said, warm up a lil then lift heavy heavy heavy. 5 reps.

what is your current chest routine?

 

[MS1605]

You can get 5 guys with 5 different opinions so I figured I would give you mine. If you have been working out longer then a few years and still have lifts that you believe are lacking then I would stop training for hypertrophy, which im assuming you are doing since you are in the gym 5 days a week.

I think RJH's (now old) signature sums it up to a T. Get strong to get big, not get big to get strong.

That being said, I would jump on something like Mark rippetoe's routine or bill starrs routine. HEAVY compound movements. If you did Marks basic routine for 6 months, ate right, slept right and gave every workout (only 3 a week TOPS) all you've got, your numbers would sky rocket.

Again, this is just my opinion. Good luck getting over your plateau Bro.

 

[Larrybird]

I know it's laziness, but you've got to lift heavy with a lot of rest between sets.

Try not to get anymore than 5 reps per set.

I like to do this (my bench is only 315):

10 x 210 - warm up
5 x 225
5 x 235
5 x 245
3 x 255
3 x 265
1 x 275
1 x 285
1 x 300

It usually takes me 20-25 minutes to go through that whole routine.

My chest, like yours, is lacking to, so I've decided to stick to what I know, and that's the basics.

The only thing I do after that bench press is

3 x 8-12 Incline DB
3 x 8 - 12 Cable Cross

And that concludes my workout.

For years, I over trained my chest. I'm just gonna let it play catch up for a little while.

 

[Bullseye Forever]

Ive had the same problem,im a powerlifter in training,so i reseached several differnent websites and i found a powerlifter in my gym and he got me started using the Jim wendler 5/3/1 system,it has worked wonders for me,my bench has went up tremendously the way i approach it is get your 1RM (this is from his book) week 1 start at 3 sets of 5-75%of 1RM x5
80%of 1RM x5
85%of 1RM x5

week2-3 sets of 3-80%of 1RMx3
85%of 1RM x3
90%of 1RMx3

week 3-3 sets of 5,3,1-85%of 1RMX5
90%of 1RMx3
95%of 1RMx1

week4-deload-3 sets of 5-60%of 1RMx5
65%of 1RMx5
70%of 1RMx5



then start over the program after week 4,but increase your 1RM by 5lbs and go from there....i found by doing this program for 3 months then switching to other strength programs for a while really has helped me 100%!!!!....hope this helps my friend

 

[TryinToGetStrong]

Ok cool thanks for all the good workouts guys

 

[Die$eL~Man]

use dumbells for a few weeks and your bench will go up

 

[TryinToGetStrong]

Diesel you say dumbells and only dumbells flat, decline, and incline
and dumbell flys not cable?

 

[jusanewbie]

The best way imo to increase your bench is to make sure ur entire chest is equally propotioned meaning.... do dumbells for a week or 2 and do incline/decline and flat. if your doing jus flat bench dont expect to be lifting heavier. u need a upper and lower chest to be solid.

 

[Larrybird]

Oh, and another guaranteed way to increase chest strength is to do negatives. For sure one of the best ways to increase your strength.

 

[barrysanders]

Let me throw this out there as well. There are little tricks that you can do to increase bench really quick. First, thing I have done. Take the barbell with your warmup weight and set it on the floor (yes, right on the floor). Get underneath it and lift accordingly while on the floor. This will allow perfect form and help with your execution.

Secondly, negatives are you best friend. Take an aerobics band (the ones with two handles that stretch) and wrap one handle on the bar bell and wrap it around underneath the bench to the other handle. This allows force while pushing up AND most importantly allows force/stablization while going down. Do this for 2 weeks and I will promise you'll improve your bench .

 

[DADAWG]

when you fail on a benchpress do you bomb out at the bottom or do you make it almost to the top before stopping ?

 

[TryinToGetStrong]

when you fail on a benchpress do you bomb out at the bottom or do you make it almost to the top before stopping ?

I get it off my chest but cant press past half way

 

[DADAWG]

you may be flaring your elbows out to soon , try keeping them tucked until about 2/3 or 3/4 of the way up. it may also be that then chest is stronger than the triceps , some specialty lockout work can help with that.

 

[Mudge]

YouTube - Dave Tate's Six-Week Bench Press Cure
T NATION | Bench Press 600 Pounds

Read this article, practice it. I used to go in for a week or so with just one plate and pound out a couple reps to practice the techniques, after that I was decent at it, although many say you are always 'perfecting' your technique after years.

 

[Larrybird]

I get it off my chest but cant press past half way

You could think about benching in a cage, and setting the rack at the point where your bench is struggling. Like, if you're struggling is past the half-way point, put the rack at that exact point and just do a 'half' bench using heavier weight.

As Barry said, I've seen people use those bands with success.

 

[TryinToGetStrong]

Appreciate the tips and vidz guys