- 01-29-2010, 04:41 PM
- 01-29-2010, 05:07 PM
Get your lats and upper back stronger. Also you can do some speed work to make sure you are giving your full amount of force out of the bottom. For the speed work just take 50% of your max bench and do 8 sets of 3 with about a minute rest between each set. You want to make sure you are applying as much force as possible when you are doing the speed work so even though it is only 50% on there you have to press like it is 150% of your best.
- 01-29-2010, 05:11 PM
I've heard quick a bit about speed work. Is it ok to do speed work before max effort work in the same workout, or should they be on two separate days?
01-29-2010, 05:15 PM
If you're going to do speed work, do it on a separate training day. Take some time to read the Westside information at the top of the page to learn how to set up your speed training.
01-29-2010, 05:20 PM
personally i didnt like that westside type training. You can do all the speed work you want but when you add 40 pounds to the bar then you wont be as fast... i love the ed Coan routine pyramid up and go heavier on assistance work
01-29-2010, 05:25 PM
01-29-2010, 06:24 PM
As others have said, speed work, lat work, dumbbell presses, and pin presses with the bar set just off the chest(make sure you pause on the pins)
01-29-2010, 09:32 PM
You could try some paused benching, wide grip benching and heavy DB work also. I do singles for speed work rather than triples, has a better carryover for me. Some overhead pressing may be in order too along with the extra upper back/rear delt work to strengthen your shoulders all around.
01-29-2010, 10:00 PM
However how would bands/chains help of ur chest? they would help lockout? and i dont think i need help with lockout yet but when i do im deff. ordering some elitefts bands
01-29-2010, 10:01 PM
01-29-2010, 10:17 PM
01-29-2010, 10:39 PM
The bands and chains help you off the chest because they kind of trick your nervous system into firing at a higher rate because it thinks your lifting heavier that what you really are. If you ever get a chance to try weight releasers you can really get a good idea of how that works, you'd be amazed at how fast you can move maximal weights once you learn how to develop a good rate of force development. For speed work to really pay off too you have to be very to dedicate a longer stretch of your training to it so that your body actually learns the rate of force development that your trying to teach it.
01-29-2010, 10:51 PM
01-30-2010, 10:29 PM
For your bench, try this. With a spotter, use the maximum weight that you can safely hold for 20-30 seconds, but keep it a few inches away from your chest, don't extend it. Then slowly move it an inch or two up and down. This is a hybrid isometric/isotonic exercise. It will work the muscles the most at the angle where they are the weakest.
01-31-2010, 12:26 AM
Do some clap push ups, high intensity and to failure. Rest 3 mins in between sets. Do as many sets as you can until you cannot push yourself off the floor once. Then wait a few days till your chest doesn't hurt anymore and do it again.
01-31-2010, 08:00 AM
Try alternating the following;
Day one: Illegally wide bench or Competition grip bench to a 1 or 3 inch pad
Day two: CGB to 1 or 3 inch pad/ Full ROM CGB's
For example if you do Illegally wide benches on day one, then do CBB's to a pad on day two, and if you do competition grip benches to a pad, then do CGB's with a full ROM on the other day.
Some points of interest.
1- pause all of the pad work, in other words don't let the bar sink into the pad before you press. This greatly improves control and triceps strength.
2- when you bench, try to "stretch/ pull the bar apart" throughout the lift.
3- in addition you will need to develop tension throughout you entire body with the proper arch and leg drive during the lift.
4- work you upper back with heavy 1 arm DB rows and/ or parallel grip chins. Nothing fancy here just the basics .
01-31-2010, 08:12 AM
Here is a link to some good info on the bench from dave tate... most of you know him, but those who don't he is the chuck norris of strength training.
YouTube- Dave Tate's Six-Week Bench Press Cure
01-31-2010, 06:43 PM
01-31-2010, 07:49 PM
I see no reason why it wouldent be ok, Its not illegal, you still have your butt and blades on the bench... I would say your good
01-31-2010, 10:52 PM
02-01-2010, 10:57 AM
02-01-2010, 08:22 PM
02-03-2010, 11:32 PM
Should really wide grip bench be done as an ME exercise or as an assistance for higher reps maybe on DE day?
02-04-2010, 03:57 AM
02-04-2010, 09:10 PM
Alright so would you do it for only 1 set of your 5 rep max or working up to a 5 rep max?
02-04-2010, 09:52 PM
2 x 3, or 2 x 5
or Wide Grip 5 rep max
or Close grip of the floor. etc.. as the main movement.
02-04-2010, 09:52 PM
Hold on a second... I though we were talking powerlifting here... why do you want to do more then 5 reps? I think you need to stick with the 5-3-1 program, or possibly sheko...but that may be WAY too much for you.. its extream....6 weeks of hell, but if you pass the mountain you will come out the other side a man...
02-21-2010, 01:43 PM
You lack bottom end power so I would suggst:
Increase Lat/Back auxilary work
Bench with a cambered bar every other week
Add in dumbell work every couple weeks
Start using dynamic training Speed work and or plyometrics to develop explosiveness
02-22-2010, 11:44 PM
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