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Best way to increase my bench press?

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Radio
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2003/12/08 09:40:19 (permalink)
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Best way to increase my bench press?

Hi im interested in trying to increase my bench. Im a bodybuilder not a power lifeter but on alot of posts iv been reading most guys claim to be benching alot more than me in comparison to thier bodyweights.Im currently benching about 80% my body weight for 6-8 reps and could manage to bench my bodyweight for 1 rep max. I train my chest once a week and do 2-3 sets of bench press low reps heavy weights or weighted dips for same sets and reps.and then 2 sets of flys. I want to increase my bench press strenght because in the end it will help me gain more mass on my chest, but for now how do i go about training my chest for purly strenght increases in this movement?
#1

21 Replies Related Threads

    DerMalePhonkMann
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    RE: Best way to increase my bench press? 2003/12/08 12:07:12 (permalink)
    If your after chest mass I think your better off doing weighted dips and dumbbell presses.
    #2
    Radio
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    RE: Best way to increase my bench press? 2003/12/08 13:08:21 (permalink)
    yes i do these movments but i want to change to trining my chest for strenght for while . And if i get stronger ill be able to do the dips and db presses with heavyer weights which will help build more mass anyway.
    #3
    trickyricky
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    RE: Best way to increase my bench press? 2003/12/08 18:53:44 (permalink)
    i find this 2 day routine works every time i use it (p=pause at bottom)..

    Day1

    week1
    Wide grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p

    week2
    Wide grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p

    week3
    Wide grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p

    week4
    Wide grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p

    week5
    35%x10 x2
    58%x8
    75%x6
    81%x3
    99%x1

    week6
    35%x10 x2
    72%x6
    81%x4
    87%x2 +p
    92%x2 x2
    72%x10

    week7
    35%x10 x2
    72%x6
    81%x4
    87%x2 +p
    92%x2 x2
    72%x10

    week8
    35%x10
    58%x8x2
    72%x6
    89%x1
    99%x1
    101%x1
    105%x1

    Day2

    week1
    Narrow grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p
    57%x10

    week2
    Narrow grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p
    57%x10

    week3
    Narrow grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p
    57%x10

    week4
    Narrow grip
    35%x10
    58%x8
    72%x6
    81%x4 x4
    72%x4 +p
    57%x10

    week5
    35%x10 x2
    58%x8
    75%x6
    81%x3
    99%x1
    80%x3 +p

    week6
    35%x10 x2
    58%x8
    72%x6
    81%x4
    89%x2
    92%x2
    95%x2
    72%x6

    week7
    35%x10 x2
    58%x8
    72%x6
    81%x4
    89%x2
    92%x2
    95%x2
    72%x6

    week8
    35%x10
    58%x8 x2
    72%x6
    89%x1

    on day2 i will usually do some incline dumbell press's 4x8 or dips for the first 4weeks after that theres no assistance work for the next 4 weeks, this routine is similar to the one on zyworld, but i have reduced the percentages to what i use otherwise i find i cant make the reps, anyhow 5% increase in 8weeks is good imo so theres no need to go for more than that
    #4
    PauliE
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    RE: Best way to increase my bench press? 2003/12/08 23:28:04 (permalink)
    Ignore the strange routines, it will only put you off course.

    Stick to standard bench pressing with a barbell, weighted dips are good too, I'd only use them if I've got enough left in me after my presses though.

    Take a look at the 5x5 routine that Frankie posted.

    After that do 5reps/4reps/3reps/2reps/1reps (warm ups getting progressively heavier) then 1 set of 5 reps with your top weights.

    THEN you've made yourself ready for heavy singles.

    I'm currently on this routine, when I read about it I thought it was crazy but after alot of reading it has been proven that you can gain strength effectively with this, these were routines of strong men back from the early days where the were no steroids etc.. and they could press weights that NOBODY presses today.

    I've raised 25kg on squat through this program so far, only 6kg on press so far (but that's just me), I couldn't do barbell bent over rows because of a lower back problem, then I tried d/b rows and started at 25kg, now I'm at 60kg.

    There's ALOT of progress to be made from this routine, if you need further info e-mail me and I'll be perfectly happy to give you some feedback.
    #5
    BruBakers
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    RE: Best way to increase my bench press? 2003/12/09 07:21:06 (permalink)
    If you want a stronger bench, then you must concentrate on presses. Yes Dips and dumbells are great, but if your going for a strong bench then do bench presses....flat, incline, decline. Keep your weight heavy and reps low. You can still do dips, dumbells etc, but make sure its after your bench press.
    #6
    bigmac
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    RE: Best way to increase my bench press? 2003/12/09 08:50:38 (permalink)
    right stronger bench press.

    3 areas to work on to keep it nice and simple.

    1. do zero momentum reps aka lower bar to chest pause then press out to full extension. i have found these have given my bench press more control and better tricep power when i begin to drive the bar back to the start.

    2. lockouts get in the rack and do reps at the last 4-6inch range to build lockout power in the tricep

    3. close grip i have found these very good for overall bench power and can almost close grip what i normally bench.

    if you try one of these 3 for a while and then another for example do four weeks of pause benching(you may have to lower the weight) then you could do 4 weeks of lockouts and then return to a 4-6 week bench cycle.

    see how you go.
    #7
    suggy3001
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    RE: Best way to increase my bench press? 2003/12/09 13:28:20 (permalink)
    sorry ricky dont like it at all mate. far too specific and, for example in week 5, you do 28 reps before you even get to a working weight. unless ive missed something?
    best way for a BB to build up his bench to start with is to identify his weakness and improve it.
    #8
    PauliE
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    RE: Best way to increase my bench press? 2003/12/09 14:09:10 (permalink)
    The routine I posted will make you gain strength, give it a try.. if it's not for you what have you got to lose?
    #9
    Radio
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    RE: Best way to increase my bench press? 2003/12/10 14:53:53 (permalink)
    I like what paulie is saying but i need more of a plan to work to.

    Here is my current routine : Monday abb/legs
    abbs
    standing calf raises 2 x10-15 reps
    seated calf raises 2 x 10 -15 reps
    leg curls 3 x 10-15
    leg exstentions 3 x 15
    squats 2 x 15 Killer sets

    teusday : chest
    bench press 3 x6 or weghted dips
    cable flys 2 x 8


    wednesday : off



    thursday : back/biceps
    chins 3 x 8
    t-br rows 3 x 8
    dead lifts 3 x 8-10
    shrugs 2 x 15
    preacher curls 2 x 6-8
    reverse curls 1 x 8

    Sat : shoulders/triceps
    db shoulder press 3 x6-8
    cable side laterals 2 x 12
    close grip bench press 2 x 6-8
    tricep push downs 2 x 8

    this was my program while on cycle im thinking of going back to a 3 day split. I need suggestions on how to change my routine to help increase my bench while still building or maintaining the rest of my body. A plan to follow for a couple of months would be great.

    Also my weekness is my left tricep, its much weeker than my right and no matter what i do i just cant get it to grow much. I trained like a twat when i first started out and i think i cronicly over trained it and its not grown since. Even on gear. and spot injecting winny into it has done nothing. My left arm is half an inch smaller than my right. And when doing bench press i can feel myself pushing with my right more than my laft the last few reps. Unless i really lower the weight!
    #10
    trickyricky
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    RE: Best way to increase my bench press? 2003/12/11 11:42:42 (permalink)
    it has worked with everyone ive prescribed it to, and ive won the british and world championships using it so i do recomend it
    #11
    PauliE
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    RE: Best way to increase my bench press? 2003/12/11 12:26:45 (permalink)
    Radio, PLEASE remove all the isolation exercises and stick to compound movements they build muscle and strength much much better, from my experience of years on isolation exercises I can honestly say it stops growth and strength.

    I'll show you my split:
    day 1
    standard barbell chest press
    standing military press

    day 2
    rows
    chins
    deadlift

    day 3
    squat
    curls
    weighted sit ups
    leg raises

    Keep it simple, those movements will develop muscle much better and the strength properties are much better.
    #12
    dirtyvest
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    RE: Best way to increase my bench press? 2003/12/11 16:23:02 (permalink)
    TR has a mean bench guys so don't discount his suggestion out of hand... it has also worked well for a few others at our gym.

    If it isn't his No1 priority then fair enough, but as to increasing his bench TR has suggested something that has worked well for him and others.
    #13
    scruffy
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    RE: Best way to increase my bench press? 2003/12/11 18:54:57 (permalink)
    good routine Tricky tried something similiar myself a few years back, if i was not commited to the westside way i would love to get back to it..
    #14
    Radio
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    RE: Best way to increase my bench press? 2003/12/12 07:54:10 (permalink)
    Poulie how many sets and reps do you do? And iv not really got that many isolation exercises in thier and ones i have i was going to drop anyway off cycle. Apart from preacher curls as these work for me.
    #15
    scruffy
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    RE: Best way to increase my bench press? 2003/12/12 08:20:05 (permalink)
    quote:
    day 1
    standard barbell chest press
    standing military press

    day 2
    rows
    chins
    deadlift

    day 3
    squat
    curls
    weighted sit ups
    leg raises


    how does your posterior chain and hamstrings recover from day 2 to day 3 as squats and deads both use these extensivly, if anything day 1 and day 2 should be swapped around.
    #16
    GTM
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    RE: Best way to increase my bench press? 2003/12/14 21:44:43 (permalink)
    Tricky..

    Question...

    would that routine be as effective if you were to do it once a week alternating the "day 1" & "day 2" each week? I take it that given the volume you don't do any other tricep exersizes in your routine for the eight weeks?

    GTM
    #17
    PauliE
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    RE: Best way to increase my bench press? 2003/12/14 23:59:49 (permalink)
    quote:
    Originally posted by scruffy

    quote:
    day 1
    standard barbell chest press
    standing military press

    day 2
    rows
    chins
    deadlift

    day 3
    squat
    curls
    weighted sit ups
    leg raises


    how does your posterior chain and hamstrings recover from day 2 to day 3 as squats and deads both use these extensivly, if anything day 1 and day 2 should be swapped around.



    He can obviously switch that, but no matter how hard I train I'm fine with that routine. I don't get fatigued over days 2-3, and I have a long week to recover so it's fine for me.

    Radio I'm doing 5x5 right now but normally 3x6.
    #18
    IrishRunt
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    RE: Best way to increase my bench press? 2003/12/15 00:10:48 (permalink)
    quote:
    Originally posted by PauliE

    Radio, PLEASE remove all the isolation exercises and stick to compound movements they build muscle and strength much much better, from my experience of years on isolation exercises I can honestly say it stops growth and strength.

    I'll show you my split:
    day 1
    standard barbell chest press
    standing military press

    day 2
    rows
    chins
    deadlift

    day 3
    squat
    curls
    weighted sit ups
    leg raises

    Keep it simple, those movements will develop muscle much better and the strength properties are much better.




    i've been reading a lot on here where people use this kind of split. my question is what are you going to look like on this kind of split? do you have any definition to you or do you gain the strength first then worry about getting cut? i've never tried this type of split. i knew a guy who was on something similar to this and he wasn't really cut or anything. his routine was for three days also.
    #19
    Radio
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    RE: Best way to increase my bench press? 2003/12/15 02:35:51 (permalink)
    You cant get cut and get big at the same time !
    #20
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