**** the smith machine its garbage, if you get stuck just dump the plates like brown said its not that hard
so dont use clips
Listen to CJPopovich. He knows what he is talking about. Also, lift heavier back. It will increase your bench also.
Just don't do what I see countless guys do in the gym and thats benchpress every dang day. Everyone before me has made excellent points. In order to raise your bench you have to hit the free weights and assualt your chest with a variety of routines.
Remember Benchpress is not only chest but also shoulders and triceps so you want to gain strength in those areas as well.
**Flat barbell bench press, standing or seated barbell military press, close grip bench, are all great exersices for jacking up your bench max.
Also as mentioned heavy back routines and also squats will be a staple in increasing. Its just all part of having a solid plan and executing.
Personally, I assaulted the auxilliary machines and different free weights. I benched once at the beginning of the summer to see where I was at and I was below my body weight. I just did a lot of auxillary work and by the end of the summer, arms had grown about half of an inch and my bench had went up from 235 to 285. I only benched twice. Right now I do 225 at 5 sets of 5 for my bench workout every other arms day. I lift off by myself.
Bench is more than chest work and strength; it's technique. - Additionally, you're going to need to work your triceps, shoulders, and back.
Floor Presses and Board Presses
Rolling Tricep Extentions
Rear Delt Flies
You should really find yourself a good spotter. If I bench without a spotter, all I'm doing is speed-work (with or without chains).
I moved over to simple Flat bench and dropped the smith machine all together. I have been moving up roughly 2.5-5 lbs a workout.
@Pharoe, no I hit Bench Press on my B workout. Week 1 would have bench only once, week two would have Bench twice.
I just completed 235 for 3x5 with only a finger assistance on the last two reps.
I'm trying to reach 275 as a 1 rep PR.
What also helps me a lot is that when I would do the chest press machine and different free weights, instead of the full motion of the lift, extend out completely with the weight and do short bursts with it for explosiveness.
I remember DREAMING of bench pressing 225 lbs for at least 3 reps, now I feel like **** if I don't bank 225 lbs out for 30 reps. You will see growth and as you grow make standards for yourself. Good luck man!
if your benching less then 300lbs it very easy to dump the weights in an emergency for strength you generally dont train tell failure any ways when you have a spotter do heavy doubles and triples when not hold back a little on sets of 4 to 6. The main reason to have a spotter is not so much getting stuck but in case of injury or cramp. I have been stuck once in the last 5 yrs under 315 it scared the **** out of me but I dumped it no prob didnt even scrap my chest. dont roll it down your stomach throw it to the side but honestly when I hold back a rep or 2 I make way better strength gains
I bench more for technique speed work once a week but it helps my technque because I can tell when the bar travels faster. and bench heavy once honest I use close grip benchs and dumbell benches to build most of my strenght the benchpressing its self is mostly used to improve technque and gauge strenght. search dave tate bench technque on youtube. theres a chance you might be strong enought ot bench 275 now if your bench pressed good I see guys all time way stronger then me but have sucky form. that lose anywhere from 25 to 70lbs from shotty benching technque. I look at the bar to my chest as once I press I look up and leg drive in one hard motion.