| best ways to increase your bench press
Posted: 6/17/2009 1:52:11 PM | | working the triceps and front deltoids will help, its a gradual thing if you increase the weight at least by 5 pounds a week you will be fine. | |
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| Best ways to increase your bench press?
Posted: 6/20/2009 11:48:43 PM | | ^ Absolutely! I'm a big believer in training opposing muscles, just for symmetry and core balance. There was a great piece in the NY Times recently about how people who overtrain their abs but neglect their lower back develop serious back problems over time. | |
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| best ways to increase your bench press
Posted: 6/22/2009 10:24:00 AM | | This obviously isn't the forum you should be asking this question. There's not much relevant information in here. Pushups aren't going to help. High reps aren't going to help. There's been little to no talk about increasing your caloric intake as well as improving upon your diet. So many people neglect this. Also, there's been little talk about incline, flat, decline benching etc. I saw one person mention the importance of incline pressing and he's right. I would recommend going to a weightlifting forum though. | |
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| Best ways to increase your bench press?
Posted: 6/22/2009 11:36:52 AM | The best way to increase your bench press is to learn how to bench properly.. This includes a slight pause on the chest, and then a full lock out.. If you are trying to increase your 1RM, you should be training in the rep range of 3-5 .. Check out Bill Starr's 5x5 , or Mark Rippetoe's 3x5 ..
You have to be eating enough to move the scale upwards each week though. Cheers.
Graeme | |
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| best ways to increase your bench press
Posted: 6/22/2009 11:40:11 AM | This is true as well.. Decline benching is not a very good option though..
I dont see whats wrong with asking this Q in a health and wellness section though.. It is completely relivant. | |
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| best ways to increase your bench press
Posted: 6/22/2009 9:06:00 PM | | I'm just saying he'd get better and more accurate responses at a bodybuilding/powerlifting forum. There's better opportunities to get quality information rather than on PoF website. I never said his question was irrelevant. I was saying some of the feedback was. You sure like twisting my words i've noticed, slipknot. | |
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| best ways to increase your bench press
Posted: 6/27/2009 7:11:41 PM | | I used to go to a gym that had a bench bar with a dip in the middle of it so your hands actually came back below your chest level. I used a lighter weight. It hurt like hell at first but my bench went up very fast after a month or so. | |
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| Best ways to increase your bench press?
Posted: 7/1/2009 3:50:00 PM | bench press... hmm
first off why bench press? competition? or to get a big chest?
If chest is the answer stop bench pressing you are wasting your time. instead do incline and decline bench presses heavy weight!
If competition is your goal remember: slow down, explode up!!
Do a lot of extra heavy negatives because you need to feel the weight and strengthen the connective tissues. A lot of people come to me in the gym and say I want to do 315. They are usually stuck at 265-285 (not lower) I tell them if you never feel 315 on your joints and in your hands you will never lift 315, so start doing 315 negatives with expert spotters so you don't get hurt.
When I bench I do a warm up or 2, then throw on my max and drop set from there till I'm dead. If you always build up slowly you will be tired out by the time you put on the big weight...
HOPE IT HELPS...
Sincerely,
Louis J. Bianco | |
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| Best ways to increase your bench press?
Posted: 7/3/2009 3:16:17 PM | If you want your bench to increase, Keep Benching!
this is what my workout looks like:
2 warm up sets of 135 for 15 reps
Working Set #1: 225 for 10
(Pick a weight that you will get for 12 but stop at 10)
Working Set #2: 275 for 4-8
(Pick aweight you will fail somewhere between 4-8)
Working Set #3: 295 for 3-6
(Pick a weight you will fail somewhere between 3-6)
Working Set #4: 275 for 4-8
(Same weight as Working Set 2)
Working Set #5: 225 till failure
(Same weight as Working set 1)
Flat Bench Dumbells
3 Sets 8-12 reps
(Increase weight on every set)
Incline Bench
3 sets 8-12 reps
(Increase weight on every set)
Incline Dumbells
3 sets 8-12 reps
(Increase weight on every set)
Decline Bench
3 sets 20 reps
(Increase weight on every set)
Every Second week I do a max lift session on a seperate day 48 hours appart from the chest work out that looks like this,
Bench Press
2 sets 135 for 10
3 sets 225 for 5
1 set 275 for 3
1 set 295 for 1
1 set 320 for 1
1 set 335 for 1
1 set 225 failure | |
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| best ways to increase your bench press
Posted: 7/3/2009 5:00:35 PM | | If your looking for strength learn TECHNIQUE from a powerlifter. Technique is the most important thing in the bench and learning the leg drive. If you don't think there is leg drive in a bench you dont know how to bench like a powerlifter. | |
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| best ways to increase your bench press
Posted: 7/3/2009 6:06:25 PM | ^+1 HUGE +1 to that!!!
I have improved my bench what I would estimate by around 25-35# based JUST on technique. I can take a noob and add at least a ten to each side of the bar almost every time just after coaching them on how to properly execute a leg-drive, bridge, and to explode (not bounce mind you!) off their chest properly at the bottom of the lift. | |
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| best ways to increase your bench press
Posted: 7/4/2009 7:59:07 AM | For Technique
Keep your wrists straight under the bar, dont break them to let bar rest on our palm. Grip it hard and keep those wrists flush with your forearm.
Keep you elbows tucked to your side, not only will this increase your power and speed off the bottom you will reduce the risk of tearing your peck.
Bench with the bar touching just below your nipple, this will force more muscle to work on getting the bar up and help force your elbows to tuck inside.
Take a huge deep breathe at the top and exhale right as you push up.
Also controll the weight on the way down, dont bounce the bar of your chest and explode.
Another great exersice for increasing stength on your bench are Rack Presses. If you have a power rack with adjustable pins. line them a couple inches over your chest after throwing a bench in the rack. Press from a dead stop everytime and lock out on every rep then come back a dead stop before you press again.
Dips and Floor Presses are also fantastic boosters. | |
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| best ways to increase your bench press
Posted: 7/4/2009 9:49:04 AM | Great advice, wildace08
Another mind/muscle connection tip I read from either... Tate....Wendler...????
.....Instead of thinking about pushing the bar UP towards the ceiling, think about pushing *yourself* down into the bench. | |
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| best ways to increase your bench press
Posted: 7/4/2009 11:07:31 AM | disagree with the exhale as you push up. Metal Millita and the best benchers go against it. But I wont speak much of their method as someone will get hurt trying to breath like they do.
You also do not want to keep the at your side the entire time as the bar aproaches lock out you turn your elbows out.
Metal milita and westside to not use dips so I tend to not think they are that good. | |
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| best ways to increase your bench press
Posted: 7/4/2009 11:38:38 AM | Wolfgaurd, I dont mean to put you down here but... As a fitness proffesional and Power lifter. And as someone who has taken various bench seminars from some of Canada's and the Worlds, Best Benchers and Powerlifters.
You will always maximize your lifts potential by exhaling as you push. Just as when you deadlift, take all your air at the top and release as you pull up.
Dips will help alot for building your tricep power and explosivness as well as your lockout. Dips are Top 3 in Benching exersizes.
You need to do some research yourself. | |
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| Best ways to increase your bench press?
Posted: 7/4/2009 8:28:22 PM | Low reps high weights. It's that simple. But don't just do bench presses.
Work with dumbbell chest presses to work stablizers, those will make the normal olympic bar benchpress easier. DB flies are also great, dips. Push ups are useless at some point for mass, unless you add variation to it.
T-Nation has a great simple article about the best Chest exercises put online a while ago. That's one website I regularly read because the free articles are gold, really a lot of resources. | |
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| Best ways to increase your bench press?
Posted: 7/4/2009 9:07:32 PM | I have given a fail safe way to increase bench
take it or listen to the losers on this board... On this board... Im a pro, if you choose not to listen then im wasting my time doing what I love which is helping people...
that is all I have to say... | |
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| Best ways to increase your bench press?
Posted: 7/4/2009 9:21:49 PM | I disagree with NOT exhaling when pushing. In ever martial art and when talking to every powerlifter I know, you exhale when executing a forceful movement.
I also love dips, and they have improved my bench. They work triceps, a major component in the bench.
Shoulder presses, etc. have also done wonders. | |
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| Best ways to increase your bench press?
Posted: 7/5/2009 10:15:12 AM | | The best way to increase strenght and size on the bench press is to warm up with a light weight like 15 kgs each side and do 10-15 very slow reps. then push it up to your max and do 2 sets of 6-8 reps then finally burn out with 10kgs on each side and perform as many reps as posible at a steady rate. You'll grow like a monster! | |
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