I want to get better and bench pressing!

[spiderpig]

Can someone tell me or give details on how to improve my bench press. What would be a good routine for getting better on the bench press?

I have still been stuck to basics! Flat bench 3 sets, incline 3 sets, decline 3 sets, close grip flat bench, i do switch it over to dumbbells every other month for a few weeks.

Any ideas? I want to get as strong as possible on my bench press!

I do include about 10-12 sets of triceps after the bench, pretty basic too, like tri push downs, skull crushers, dips, tricep arm extensions. and i also use the ropes.

 

[comrade00]

You should incorpirate both dumbbell and bar on same days but on different angles..

Example I start on incline barbell bench on chest days, then move to flat bench dumbbell press. From there I move to decline barbell then do incline dumbbell flys

Then next week I still start on flat barbell bench then move to incline dumbbell press, then go to decline dumbbell press and afterwards go to the machines to do flys

basically I switch up the workout on different angles each week and its been working

only thing I do the same is I always kill it with weighted dips

 

[MattyIce]

pushups bro... if you can't drop and rep out a min. 100 pushups, you bench is gonna be weak. Incline bench DB, pushups, dips...

 

[SolomonGrundy]

got to go with the push ups! vary hand positions and do them daily!

 

[Youngblood43]

be sure to hit ur triceps and shoulders hard every week as they assist in the bench press. you could also try some powerlifting moves to like rack presses,floor presses, presses with chains and bands ect.

 

[Mr.Burns]

You should incorpirate both dumbbell and bar on same days but on different angles..

Example I start on incline barbell bench on chest days, then move to flat bench dumbbell press. From there I move to decline barbell then do incline dumbbell flys


Then next week I still start on flat barbell bench then move to incline dumbbell press, then go to decline dumbbell press and afterwards go to the machines to do flys

basically I switch up the workout on different angles each week and its been working

only thing I do the same is I always kill it with weighted dips

Sounds interesting. I'm going to try this and see how this feels. I rarely use a bar for benching and this sounds like it could ease me into it.

 

[mongosmash]

If you want a better bench lift heavy on the dumbells , learn to widen your a grip a bit if you havent already on the bar and eat more

 

[Bundy1991]

Pushups, develop your tri's and shoulders more. Your bench will go up.