hey guys new to the i can currently bench 220 for 1 rep can
some give me a good routine to get to 300?
What is your current program?
strong back= strong bench
Upper back...if you can push it you should be able to pull it.
My recommendation is to not go solely after benching, make sure you are working everything. The more you do squats and deads the stronger you will get every where else.
If I was to recommend a program for strength I have to give props to Bill Starr's 5x5.
Keep working at it....you'll get there.
If i could point you in a direction I'd say go look around elitefts.com and criticalbench.com, you may find some helpful info in those areas
I find that ironic, my friend can dead 455 for a rep, and do usually more weight than i can on back but my bench blows him out of the water
Well im switching a BB/Powerlifting hybrid routine right now..only problem is i have to make it up still haha
Should be a fun run
triceps, front deltoids, rear delts, upper back. also your positioning on the bench and foot placement. have a strong base and proper breathing. my suggestion is to add close grip bench presses and one arm db bench presses to your routine. see how that works.
Keep switching things up, you never want to get stagnent in a routine, especially if your not making progress
I have real good pec development, so to be honest, I'm not all that worried about how many plates are on the bar. I was more curious to hear the strong deadlift and squat make your bench stronger explanation.
I've noticed my bench shoot up from doing olympic lifting, and dropped incline dumbell press for flat dumbell press after bench presses