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

Originally Posted by at1010

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

You could always try doing it more than once in a week, personally I bench mondays and fridays and have been seeing improvements just about every workout. Even if you only do that for a few weeks, then go back to once a week I bet you'll definately see some improvement once that once-a-week time comes around again.

Originally Posted by at1010

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

I made improvements by having a good amount of rest inbetween my chest workouts. Instead of changing your routine weekly; try changing it every 3 to 4 weeks. Your body needs to adjust to the new routine. Another thing that really helped me was to gain some more in the tricep area and adjusting my bench press form. Don't go to wide. Little more than shoulder length usually works the best.

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

Bench 5x5
1x5@50%
1X5@60%
1x5@70%
1x5@80% (then a 3-5minute rest)
1x5@100% +10lbs

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

Day 3
Lower Body+ Biceps

Day 5
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
Pressdowns 3x15

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.

drop the 12,10,8 stuff. since you do the occasional 5x5, stick to a true 5x5 prgram and you will see your bench (and squat and dl) go up.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

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.

Originally Posted by jcp2

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.

For long-term progress, this is the way to go for a good while. Also focus on the flat bench and figure out which of the extra work actually makes your bench go up. If you are doing DB work, decline, incline, and flyes you should seriously cut down some of this work since it doesn't seem to be helping your bench go up anyway. After your main bench work hit supplemental work for the triceps, lats/upper back, and maybe shoulders.