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Increasing Bench

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Stell
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2003/12/07 20:00:11 (permalink)

Increasing Bench

How Can I increase my bench press? I can just do my own weight. What exercises do you suggest.
#1

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    MikeyFive
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    RE: Increasing Bench 2003/12/07 20:07:25 (permalink)
    What is the actual weight?
    #2
    Stell
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    RE: Increasing Bench 2003/12/07 20:34:04 (permalink)
    60Kg - im only 15.
    #3
    MikeyFive
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    RE: Increasing Bench 2003/12/07 21:14:07 (permalink)
    I'd be inclined to tell you to just keep working the standard bench, close-grip bench for triceps, barbell rows for lats and military press for shoulders. In my opinion its probably not worth concerning you with special routines and exercises specifically for the bench until you get it up to about 100kg and have a good level of general strength and condition.

    Just so you know, the triceps are the most important muscle for benching, along with pecs, lats and shoulders
    #4
    bigmac
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    RE: Increasing Bench 2003/12/07 22:18:25 (permalink)
    i agree with M5 on this. at your age it just takes some patience hard work but dont go mad on volume.
    3 sets is plenty work it hard then leave it and rest
    #5
    envies
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    RE: Increasing Bench 2003/12/08 13:46:15 (permalink)
    I agree, keep it simple but work hard. The worst thing you can do is get over anxious and overtrain by too much volume. If undetected, overtraining can set you back big time, dont risk it!
    #6
    turbo
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    RE: Increasing Bench 2003/12/10 15:05:01 (permalink)
    Whats your current chest workout? I was stuck at about 180lb on my bench for ages. When I weighted about 170lb. I changed my routine so id try to hit 4 or 5 reps per set rather than 10. And if i could hit 5 id up the weight on the next set. Then, one workout, after I was warmed up, i had a hard session of trying to hit 1 rep max`s. I did 200lb no prob, added more weight, hit 220lb no prob. Next workout I did the same and really concentrating on feeding all my power through the bar i increased it again. Months on, now i know I can bench 250lb for 1 or 2 reps. That moved my sticking point drastically, so on my current chest routine, im doing 210lb for 5sets of 5 reps, when 8 months back I was struggling to break the 200lb barrier.

    So, in summary, change your routine a bit for the next month or so, and that`ll help.
    #7
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