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Bench

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IrishRunt
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2003/11/11 01:37:43 (permalink)

Bench

What are some ways that i can get a better bench? i hope that this hasn't been discussed a million times on here but i didn't see anything about it. i train all the muscle group once a week except chest which i work on twice a week. what would be some good tips?
#1

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    Voivod
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    RE: Bench 2003/11/11 01:48:43 (permalink)
    #2
    BruBakers
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    RE: Bench 2003/11/11 06:43:56 (permalink)
    Heavy weight!
    Do heavy bench and incline presses!
    #3
    MikeyFive
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    RE: Bench 2003/11/11 13:16:44 (permalink)
    Part of the problem is that you want a better 'bench', and you're trying to improve it by training 'chest'. If you want a good bench then you have to train your bench, not your chest.

    The bench is about much more than just pecs. The bench is triceps, delts, lats, AND pecs.

    I'll just quickly run through what muscles are used when you do a rep.
    All the way through the movement your delts are stabilising the weight. Once you've brought the bar down to your chest the lats explode the bar off of the chest and the delts do a lot at the bottom of the movement also. After your lats get the bar off your chest your pecs and triceps keep the bar moving. After you get about half way your triceps start taking over and finish the lift.

    You need to train lats in the same range of motion as benching (bentover rows etc.) You need to do heavy close-grip benching for your triceps. You need to work the explosion off of the chest with bottom position work and floor presses, you need to work the end of the rep with heavy lockouts or by the use of bands etc.
    #4
    IrishRunt
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    RE: Bench 2003/11/11 20:37:41 (permalink)
    alright, i train every muscle group but maybe i am overtraining them. right now my i am trying to find a set of reps that works the best for me. i usually do 10, 8, 6, 4, 2 and sometimes 1. maybe i could use more time off. i will give the things that you all said a try and see what happens.
    #5
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