my flat bench goes up really slow, is there any tips to get the bench up there....i normall do bench once a week, i change up my sets once a week also soo ill do 12,10,8 and so on...then the next week ill do 5x5 soo i change it up any tips...i also do decilne,db,incline,flys, so im deff hitting my chest i just neeed some tips
Hitting the tris and shoulders hard will help with your max bench alot. Also try to alt between DB and BB use. And hope your diet is up to par as well.
try this twice a week bench routine, on day 1 do back and shoulder assistance and on day 5 do chest and tricep assistance
fuk it i got time ill give ya a full routine
day 1 Bench, upper back and shoulders
1x5@80% (then a 3-5minute rest)
bent barbell rows 4x6 ramping one week then at 80% the next
pullups (kill it)
standing military 4x6 ramping weight one week then 80 % the next
seated laterals 3x10
Lower Body+ Biceps
3x5@70% 60-90 sec rests
2x5@80% 90-2 minute rests
1x5@90% 3 minute rest
Incline Bench 4x6 ramping weight one week then at 80% the next
Weighted Dips 4x6 ramping weight one week then at 80% the next
Skulcrushers 4x6 ramping weight one week then at 80% the next
I do chest 2x per week (wednesday and sunday) Wed. is more of a focus on upper chest, while sunday is more flat. Now, with that I add in exercises like floor press, db work and also use the smith for a fixed point push press (tough to explain) I have found that the variations are helpful.
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ed coan bench routine or get into powerlifting.. if ur bb u shouldnt worry bout ur numbers but more about form.
I would lower your reps some and do strictly progressive overload, starting lighter than what you are doing. You have to look at this long term, not just pushing more weight in the next two weeeks. You probably should also look at supplemental lifts that help the bench.