How to up bench numbers?

[MP5]

I already have a pretty good chest looks wise, now I am thinking about numbers. I have long arms and am 6' tall and bench has never been my strong point like a lot of my shorter friends.

I did 325 last week, but I want to get it up, wondering what reps I should stick with and do you guys use negatives?

Thanks for the input.

 

[Beast_19_301]

you can use negatives, just so your body adapts to the weight.
Other things you might wanna try:
Speed bench 50% max
Floor press
Board press
Power matrix
Better nutrition

 

[DADAWG]

I already have a pretty good chest looks wise, now I am thinking about numbers. I have long arms and am 6' tall and bench has never been my strong point like a lot of my shorter friends.

I did 325 last week, but I want to get it up, wondering what reps I should stick with and do you guys use negatives?

Thanks for the input.

throw in a couple months of westside training for bench your chest development might lag a little but your tris and front delts should blow up like ballons and so should your max

 

[slobberknocker]

Right on. Bench is all tris and front delts. You can train WSB, or you can just steal their ideas, like I did, lol.

 

[MP5]

You guys have a link where I can look up this west side?

And as far as speed benching goes, what does that mean? Just a very fast movement? I have read that speed builds strength.

 

[70w30]

MP5 I discussed this with Darko on here a while back about West side training.On flat bench movements they attach heavy chain links on the outside of the plates on the bar on each side....long enough that they hit the floor on lockout .
When you get the bar out of the rack on the first set and lower the bar to your chest the weight progressively drops.When you press the weight back up, the weight increases all the way until lockout.I have not tried this form of excersise, but I think it could push anyone through their sticking points on this lift and get you past your max bench in no time.I would try it ,but heavy flat bencing has taken it,s toll on my shoulders.

 

[MP5]

Thanks, I guess I am happy with my bench, but I would like to hit atleast 350.

 

[SkedMedz]

I see noone else answered your specific question. 3 reps sets are a good way to up the strength alot bro. Here's the way: Pick a weight that you KNOW you can do for a HEAVY set of 3 reps. For your first workout using this routine, you will be working up to that weight. Now, and this is WAY important, YOU MUST NOT use FORCED-REP SETS on ANY of the sets leading up to that heavy set of 3. The sets done leading up to that weight are to be used to simply adapt the chest to an increasing load, and that is all. If you want to do forced-rep worksets, then you do them AFTER you hit your heavy set of 3. Lets say that your fist goal will be #290 for 3. If you get that the first week, then for the next time, you will want to bump the weight up FIVE(5) pounds, and try that(#295) for 3. It is also important that you be accurate in chosing your initial heavy 3-set weight, so that you will be doing the most weight you can do for 3 reps initially. That will make the 5 pound increases over the next chest routines optimal. Cool?

 

[MP5]

That makes sense, I can probably do 300 for 3. I will figure it out this week depending on how I feel on chest day.

So on that 3 reps set, it needs to be clean too (no spot)?

 

[catalyst]

Westside Barbell Info:

www.elitefts.com

 

[DADAWG]

Westside Barbell Info:

www.elitefts.com

good link bro i just havent got the hang of posting links yet

 

[E-Swift25]

Look into the 5x5 training.

 

[SkedMedz]

That makes sense, I can probably do 300 for 3. I will figure it out this week depending on how I feel on chest day.

So on that 3 reps set, it needs to be clean too (no spot)?

Yes. Clean.

 

[Beast_19_301]

You guys have a link where I can look up this west side?

And as far as speed benching goes, what does that mean? Just a very fast movement? I have read that speed builds strength.

You get 50% of your max weight and just push it has fast as you can. You do about 3 reps and 5 sets.So when you go and do your max you'll be able too push it easier.

 

[dznutzxxx]

you want to do special tricep excercises, special chest targeting excercises, and hammer curls to improve numbers

scot mendelson gave some training tips to improving the bench, look it up on the net, these are the main ones anyways.

 

[cursedcircle]

trying to up the bench ay? juice it

 

[Derexan]

benchin 190 here , lol.....but im only 16, and i dont use any juice