fave exercises/tricks to increasing bench press ?

D

DEVILtrainer666

New member
yes im thinking of new ways to help . ive noticed decent results from sticking with ONLY dumbells for a while . getting stronger on my delt,chest,& tri. bodyparts with pure dumbell movements has helped . list your new tricks my fellow iron warriors ? anyone like to use pre-exhaustion as a trick to increasing bench ?
 
too increase your strength try doing lower reps. I like doing 4-8 reps on my movements. Incline has given me a bigger boost on bench.
 
i like to vary movemnts, like wide grip pause bench, jm presses, close grip half presses, we used excercises like those to shoot up our bench before our power lifting meets when i competed.....
 
Here is a copy of Ken Lain's Matrix program. It will add size and boast the hell out of your BP!

Here’s a ten week Matrix program for increasing a 295 lb. bench press to one of 325 lbs.
10 Week Matrix Program(Maximum Muscle Bulk and Power System)

WEEK 1: Monday (Heavy Day) 55% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 10 reps, 175 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 10 w/140 lbs.

WEEK 2: Monday (Heavy Day) 60% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 9 reps, 190 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 9 w/150 lbs.

WEEK 3: Monday (Heavy Day) 65% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 8 reps, 205 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 8 w/165 lbs.

WEEK 4: Monday (Heavy Day) 70% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 7 reps, 220 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 7 w/175 lbs.

WEEK 5: Monday (Heavy Day) 75% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 6 reps, 235 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 6 w/190 lbs.

WEEK 6: Monday (Heavy Day) 80% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 5 reps, 250 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 5 w/200 lbs
.
WEEK 7: Monday (Heavy Day) 85% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 4 reps, 265 lbs.
Thursday (Light Day) 80% of heavy day. 2 x 4 w/215 lbs
.
WEEK 8: Monday (Heavy Day) 90% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 3 reps, 285 lbs.
Thursday (Light Day) 80% of heavy day. 2 x 3 w/225 lbs.

WEEK 9: Monday (Heavy Day) 95% of Projected Max. Do 2-3 light warm-up sets; then 1 set, 2 reps, 300 lbs.
Thursday (Light Day) 80% of heavy day. 1 x 2 w/240 lbs.

WEEK 10: Wednesday (Personal Record Day) 100% of Projected Max. Do 2-3 light warm-up sets; then first attempt 88-92 ½ Max 1 set, 1 rep, 315 lbs. Second attempt 95-97 ½ Max 1 set, 1 rep, 320 lbs. And finally, a third attempt with 100-102% Max 1 set, 1 rep, 325 lbs.

The heavy weights used in the Matrix program can undeniably take a toll on your body so after the 10 week cycle go into a 4-6 week cycle of high volume training (that is, more reps are done per set). For example, when doing Flat benches on Monday, do 2 sets of 6-8 reps, then 2 sets of 12-15 reps, and finally 2 sets of 25-30 slow continuous tension reps. This is an excellent way to hit all the components of the muscle cell (Fibular, Mitochondria, and Sacroplasm). Each part in itself contributes about 33 ½% to the overall muscle volume size. The remaining chest exercises and those for the other muscle groups should be different than (or a variation of) what was used during the 10 week cycle, and performed in straight set style.
On the Thursday (push) and Friday (pull) training days, stay with the same exercises, sets, and reps (unless otherwise advised) as on the Monday, Tuesday, and optional Wednesday workouts. Rather than reducing the poundages used down to 80% of what was used on the heavy days, you may have to drop down to 65% to begin with because you will be doing super-sets for chest and triceps and tri-sets for the delts. On the back you can do straight sets however. For biceps do one exercise in a double drop fashion, say Standing barbell curl 80 lbs. x 10 reps, 50 lbs. x 15 reps and 30 lbs. x 30 reps. On another biceps movement such as the Dumbbell curl, go down the rack in 20 lb. increases or decreases (depending which way you go) doing all reps to failure. Vigorous super-sets, tri-sets, double drops and down the rack are done basically non-stop until all the required sets for a particular muscle group are accomplished. Initially, after 4-6 weeks of this, map out a new Matrix program and go back to the original exercises used in the previous 10 week cycle. You may not always be able to add 10% for a new projected one-rep max for the Matrix program. Pretty soon there’s going to come a time when 5% will be all that you can add.
 
DEVILtrainer666 said:
yes im thinking of new ways to help . ive noticed decent results from sticking with ONLY dumbells for a while . getting stronger on my delt,chest,& tri. bodyparts with pure dumbell movements has helped . list your new tricks my fellow iron warriors ? anyone like to use pre-exhaustion as a trick to increasing bench ?
Click to expand...

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I first used the Matrix in 90' or 91'. I was stuck at 290# and on my max day after the Matrix I hit 345#. I have used it about 5 times since then and the least I gained was 20#. Hope it works well for you!!
 
did u do roids at all when you went on the matrix. I want to increase mine, but natural.
 
Last edited:
tad69 said:
I first used the Matrix in 90' or 91'. I was stuck at 290# and on my max day after the Matrix I hit 345#. I have used it about 5 times since then and the least I gained was 20#. Hope it works well for you!!
Click to expand...
hmm , sounds like a good program tad69 . thanks !
 
A great way to increase strength is through speed benching.

Basically you have to use a weight you feel comfortable with, doing 3 FAST reps (meaning 3 reps in 2-3 seconds -- without bouncing). For me, my 3 week continuing cycle is 175, 185 and 195... on the 4th week, I go back to 175. This is proven to build your strength...

You do around 9 sets, of 3 FAST reps per set... with a 45 second break in between each set. Not only will your chest workout fly by, but you will also be burning the hell out of your FTF...

The FAST motion, will spark a growth and strength in your larger, more powerful Class 2b/c muscle fibers... or your FTF... this explosive exercise has raised my bench (after the first 4 weeks) from 315 to 335 -- granted, my shoulder is beyond fucked up... so for me to do 335 on bench, was really amazing... I plan on getting up to 350-360 after I do speed benching for the next 8 weeks.

After I do the 9 sets, I throw on 225, and rep out 1, 275 rep out 1, and 315 and rep out one... I may do 10 reps on 225 if I feel good...

Then I usually will do some incline and cable flies for a nice overall hit... but beyond that, not much more is needed.

Hope this helps.

C-ditty
 
wow never heard of speed benching before . i have tried something where you take one onethousand , two onethousand , 3 onethousand (really squeezing and coiling the arms like a spring in the flat bar bench and then) , BOOM explode it up with everything you have after a 3 sec. one othousand etc. hold in the bottom benching position before with decent results on my light bench day . anyone ever tried that ?
ill give speed benching a try and im also thinking of trying again the stryle i listed here to every other time beween that & speed benching , might be a great rutien doing these on light days of the matrix program .
 
I might try speed benching. I have read that before, that speed builds strength. One thing that helps my bench is to change shit up a lot. I don't do flat bench one week then something else the next. Rather I might do flat bench for 6 weeks then switch to something else for the next 6 as my core chest lift.
 
My bench is probably my best movement. I like to pyramid 6 sets starting with 2 warmup sets of 10reps

Warmup sets:
10reps(slow) - 135lbs

Set 1:
10reps - 225lbs

Set 2:
8reps - 275lbs

Set 3:
6reps - 305lbs

Set 4:
4reps - 275lbs

Set 5:
10reps(if possible) - 225 use a wider grip on this one
This is all on the flat bench and done 2 weekly.

I try to max out 1 every 2 weeks. This is done with just 2 warmups and 3 sets.

Maybe that will help you out.It certanly did me! Im only 6'0" 215lbs and my max bench so far has been around 370..


GOOD LUCK BRO!!

:beertoast
 
Damn, you are a strong fucker! I can't bench twice a week, it takes me a full week to recover since I get so sore.
 
Only on bench Bro..
back in high school I only had an old rickety metal bench and it just fit into the storage shed. Thats all i had, so bench was all i worked.

Weak as shit everywhere else but triceps.

Got to do something about my bird legs!!!!!!
 
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