Bench Press over 400lbs?
- 06-01-2008, 04:50 PM
Bench Press over 400lbs?
I'm currently up to 365lbs and was wondering how many of you guys are pushing 400 and up. Also those who are do you have any tips on certain lifts besides bench to dramatically increase bench? I've got a good amount of experience but also a 77 inch reach which makes bench a little tougher for me.
- 06-01-2008, 04:51 PM
06-01-2008, 05:32 PM
420 and i found the more I worked back the better my bench came up. I also found that after 385ish, my body didn't tolerate breaks in training too well.
06-01-2008, 05:43 PM
06-01-2008, 06:06 PM
Westside basics will definitely help you get up there, using chains and bands will really train you to use more force and will bring your numbers up. Rows and pulldowns are good lifts for your back because it increases strength in your stabilizing muscles and helps give you a strong stretch reflex off of your chest. Other things to really work with are your triceps and delts. Lifts such as dips, military press, floor press, etc will all carryover into your bench. Just keep at it and you will get up there, I have been around 405 for a while now and I am hoping to hit 415 in the next couple weeks.
Muscle Pharm Rep
06-01-2008, 06:54 PM
Focus on your weaknesses and your bench will come up. As pmiller suggests, you need to keep developing the foundation. Heavy lat and tri work will be beneficial. I'd look into board presses too.
06-01-2008, 06:59 PM
06-01-2008, 07:23 PM
Didn't really focus on anything other than how I felt. Always did three full working 6-8 rep sets and took a about a 3-5 minute break and came back with 1-3 rep sets for two sets of a weight I could work with... First set was to determine that.
Unfortunately no real method as i was more focused on making sure I didn't blow something out in the process. So I would just work with weights and sets that felt 'good'.
06-01-2008, 07:50 PM
06-02-2008, 12:08 AM
Pmiller is right go Westside! Heavy Lats and Tris, rotate board presses, floor presses, bands, and chains. My best bench is 425 @ 195 and i'm 22.
06-02-2008, 01:15 AM
06-02-2008, 01:11 PM
06-02-2008, 01:22 PM
06-02-2008, 01:27 PM
06-02-2008, 01:31 PM
06-04-2008, 07:02 AM
Here's a link to an interview with 4 x Arnold Classic bench champion, Ryan Kennelly, on how to get your raw bench from 315lbs to 405lbs. (Since you're at 365lbs currently, you can just jump in at that point in the extended training cycle.)
06-04-2008, 07:07 AM
I hit 425 about 10 years ago, the only thing that allowed me to keep improving was close grip benching. THe more weight I did there the better my bench was.
06-04-2008, 12:51 PM
I hung around 400 for years as i was lifting in a shirt that time. I started to lift for my raw for a few months and put about 20 or 30 lbs on it with a comp pause. I can tell you westside did not work at all. the best thing i did for it was a program i got from a Canadian national thrower. it was basically you start low and do 8 singles that either have to stay at the same weight or increase so my first workout was this 345, 345, 345, 345, 350, 350, 350, 350. Then next week you have to start where you left off, so it was 350. After your 8 singles you do 5x5 at 80% of your last rep. I did these touch and go and the singles paused. I am 6'3 with long arms. My problem is i keep tweaking my pec at the bottom. I was lifting flat footed, but am going back to arching with tucked feet to see if i can take some strain of my pec.
I did that workout for 8 weeks or so and it worked well, i think my last workout i hit 8 singles at 385, 390, 390, 395, 395, 400, 405, 410 and they were all pretty good. thery were all paused.
Accessory work that always helped was pin presses of a few inches off my chest bottom up for sets of 5-8.
06-04-2008, 12:58 PM
06-04-2008, 05:02 PM
06-04-2008, 05:24 PM
06-04-2008, 06:02 PM
06-04-2008, 06:19 PM
does your pectoral muscle look differently after a major tear like that? i would think it would change the shape somewhat.
this is one injury i never want to have.
you 400lb benchers are way stronger than me though!
06-04-2008, 07:45 PM
mine looks slightly different but it's moving back slowly to where it used to be. only took me the first 8 times to realize i'm not a bencher, lol.
let's examine the pattern, shall we?
first (tear) - 505
second (tear) - 465
third (pull) - 425
fourth (pull) - 405
fifth (pull) - 365
sixth (pull) - 170's (flat dumbbell)
seventh (pull) - 285
eighth (tear) - 385 (flat smith)
the last one throws off the pattern but since it's smith we can't really use it too much.
06-04-2008, 08:21 PM
Jesus Beez i didn't know you had such good luck on the bench. Don't go hurting that new sexy body of yours, lol.
06-04-2008, 08:33 PM
06-05-2008, 09:59 AM
06-05-2008, 10:57 AM
425 @ 230lbs here. That was 2 weeks ago and my forearm splints have started again BAD! Every time I break 400 my forearms go to sh1t.
06-05-2008, 02:11 PM
I'm 41 and bench around 425 raw and around 650 with a bench shirt. Don't do as much raw anymore because of bad shoulders.
Heavy board straight grip (shoulder width) bench lockouts and paused benches with moderately heavy weights. Also reverse band presses and floor presses have helped me.
06-05-2008, 03:47 PM
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