fave exercises/tricks to increasing bench press ?

[70w30]

I did not read everything but ......here,s my 2cents
Keep you rep range low
COncentrate on half reps as someone else said
Also I can,t emphasis enough ........work on doin heavy close grip bench
Also try varying grip widths to see what works best for you

 

[eastarr69]

all good info....but i am surprised no one mentioned to hit back, traps, lats and shoulders heavy....also heavy tris....very little chest is used in the bench press anyhow..unless you use the wing span of a 747 and in that case you aint going to push 500 lbs...

i found hitting squats and deads blew my bench up as well as heavy tri training and back, shoulders tris etc..

want to get an extra rep? want to put on some heavier weight at the next training session? Try some of the below:

closer grip...
squeeze the shoulder blades together as you lay on the bench...
squeeze the bar as if you want to tear it in half...
when you start to struggle, bring the elbows in a bit...

squat...
deadlift...
squat...
deadlift....

E

 

[BALLscouter]

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

I hear dof some big ass football player (forget his name) who actually threw the barbell up with 225 pounds and let it fall back into his hands as he absorbed it like a shock absorber back to his chest.....and he would quickly go up and let it go again.....SERIOUS POWER

 

[BALLscouter]

ALSO DIPS!

 

[st8k_lover]

Try speed pushups. http://www.testosterone.net/nation_articles/192push2.html

 

[eastarr69]

Or, go pick up Coan the man, the myth, the legend....i love the book, and it dispells a ton of myths...


1. flat benching
2. Narrow grip pressong
3. incline press
4. Press behind neck
5. Front lateral raises

and leave the dumbells for lateral raises and biceps...

I have never seen a 350 pound dumbell before, and guys pushing over 600 dont use them....

E

 

[DEVILtrainer666]

EASTARR:yes lat training is good , when i increase my bar rows my bench follows . heavy pullovers seem to go up then to .
ive always had trouble increasing my delt strenth for some reason . laterals go up but not press , is that a triceps problem ? im working on tri strenth currently so i think my delt lifts will go up i hope ?

 

[slobberknocker]

Or, go pick up Coan the man, the myth, the legend....i love the book, and it dispells a ton of myths...


1. flat benching
2. Narrow grip pressong
3. incline press
4. Press behind neck
5. Front lateral raises

and leave the dumbells for lateral raises and biceps...

I have never seen a 350 pound dumbell before, and guys pushing over 600 dont use them....

E

Where can I get a copy of that book?