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Progress on pushing exercises

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2011/03/24 23:24:09 (permalink)

Progress on pushing exercises

Hi guys, I'm looking for some advice here from preferably experienced lifters, regarding making improvements to my pushing exercises.
I've been training for a good 5 years or so and something that I have noticed is that I find it very hard to make improvements on my bench pressing and shoulder pressing exercises.  Maybe it's down to my bodytype, but it's getting very frustrating.  I seem to have no issues with making progress on pulling exercises such as rows and pulldowns.
I do know that my form on these exercises has improved a lot over the years, so I guess that in itself is progress but I really want the weights to start going up.  For example with bench press, the most I can really comfortably use on my own for around the 6 rep mark is 90kg.  I would love to be able to regularly bench press 100kg+ just for personal satisfaction really.
Pushing just seems to be a real weakness of mine and if you guys have any tips or useful ideas on making improvements it would be great.  Cheers.

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    Olympian Member
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    Re:Progress on pushing exercises 2011/03/24 23:36:40 (permalink)
    1. Eat more
    2. Train heavy - 5 x 5s are a good place to start
    3. Get a training partner - forced reps, heavy negatives and dropdown sets are all made easier when you have someone there with you.
    Also, something that most people maybe don't think about - I have found over the years that my bench press, for example, has gone up the most when I haven't been doing flat bench at all. I might have a routine consisting of incline dumbells, flyes, cables and dips (off the top of my head), and by doing that for 6-8 weeks I might come back and suddenly find that I've put 10kg on my bench press. The temptation when you're trying to increase your max bench is to just do a hundred sets of that one exercise and nothing else - sometimes it's smarter to go round the mountain than to go over it.
    Also bear in mind that triceps and shoulders play a large role in heavy benching, so make sure that your work is up to par in those areas.
    With regard to shoulder presses, just cook your shoulders from all angles - I always have a shoulder day in whatever routine I'm doing; currently it looks like this:

    Barbell Press - warmup + 4 sets of 12, 10, 8, 8
    DB Press - as above
    Arnold Press - as above
    Front and Side raise supersets, 3 x 10
    DB Shrugs - 3 x 15
    Hope this helps, SR

    Current training: 6-day split
    Current cycle: Test E @ 500mg per week

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    Re:Progress on pushing exercises 2011/03/25 00:24:43 (permalink)
    pushing exercises tend to improve at a slower rate than pulling, a large part is that the muscle involved in pulling tend to be of a larger mass, even from the forearm flexor compared to its extensor compartment.
    Try mixing the reps around a bit and trying new things out, always worth a go to give the body a bit of a shock

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    Re:Progress on pushing exercises 2011/03/25 11:40:19 (permalink)
    By improving do you mean getting stronger? If so what rep ranges are we talking about?
    If you want to get better at something do it more often and improve technique.
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