Bench Press over 400lbs?

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  1. 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.


  2. Google Westside training.
    M.Ed. Ex Phys


  3. 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.
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  4. Quote Originally Posted by Jayhawkk View Post
    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.


    Nice, any special back lift in particular? Also what does your ordinary bench routine look like as far as weight, sets, and reps?

  5. 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

  6. 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.

  7. Good info so far guys thanks.

  8. 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'.

  9. Quote Originally Posted by Jayhawkk View Post
    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'.


    Im on the same page, I pretty much do lifts that feel right in order to keep from blowing a shoulder. Also my flat bench workout is exactly like yours. 295x7 295x6 315x4 325x3

  10. 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.

  11. Look into Metal Militia benching too. This is me in all my fatness back in March. I love the bench!

    My lifts at the Pro King of the Bench 2008 (Video)

  12. Quote Originally Posted by Cub View Post
    Look into Metal Militia benching too. This is me in all my fatness back in March. I love the bench!

    My lifts at the Pro King of the Bench 2008 (Video)

    Ur a stud! Do you use the same foot placement when you workout?

  13. Quote Originally Posted by Cub View Post
    Look into Metal Militia benching too. This is me in all my fatness back in March. I love the bench!

    My lifts at the Pro King of the Bench 2008 (Video)
    528 & 572 - that's just crazy.

  14. Train your RC's... you'll see a solid improvement in bench in a relatively short time.

  15. Quote Originally Posted by Usf97j4x4 View Post
    Train your RC's... you'll see a solid improvement in bench in a relatively short time.

    Can you be more specific?

  16. 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.)

    http://www.hardcorepowerlifting.com/...page=blast.htm

  17. 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.
    Official Get Diesel Representative
    PM me with any questions

  18. 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.

  19. #1 rule for heavy benching : don't tear your pec

    like this guy
    <----------

  20. Quote Originally Posted by Beelzebub View Post
    #1 rule for heavy benching : don't tear your pec

    like this guy
    <----------
    Happens to the best of us brother, lol

  21. damn, just did some backtracking and saw that you tore yours too. how bad brutha?

  22. Quote Originally Posted by Beelzebub View Post
    damn, just did some backtracking and saw that you tore yours too. how bad brutha?
    pec minor completely ruptured! Have torn both pecs a few times in the past. Making a comeback though, almost back to 100%!

  23. 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!

  24. 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.

  25. 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.

  26. Quote Originally Posted by jcp2 View Post
    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.


    First off, thanks to all you guys for your input! I am always looking for more information in this game and I love it. This routine looks pretty good. So how much time between each rep? 2 min?

  27. Quote Originally Posted by Hard Knox View Post
    First off, thanks to all you guys for your input! I am always looking for more information in this game and I love it. This routine looks pretty good. So how much time between each rep? 2 min?
    about, maybe less. The guy i did it with liked it as well, i think he hit 335 in comp at 165 raw after doing it and not benching for a year. He did a few weeks of warmup training before it.

  28. 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.

  29. 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 *******s and paused benches with moderately heavy weights. Also reverse band presses and floor presses have helped me.

  30. Quote Originally Posted by Harley View Post
    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 *******s and paused benches with moderately heavy weights. Also reverse band presses and floor presses have helped me.

    shirts help that much?!?!?! damn i never realized that

  31. Quote Originally Posted by 3PeteNC View Post
    shirts help that much?!?!?! damn i never realized that
    Carry-over from a shirt is relative to a lot of things. Some guys get 50-75lbs, some 100 or more, some 200 or more. I know some top shirt benchers who get 300-400+ over their raw bench.

    Don't assume that just by throwing on a shirt you're going to add 100 or 200 lbs to your bench. It takes a lot of technique development, and training different kinds of strength (mainly in the *******) to get a big shirt bench. First time I used one in competition it helped my by about 30lbs.

    Also, my raw bench is somewhat lower than it would be if I didn't have the shoulder injuries. The shirt helps neutralize that handicap by restricting and supporting the shoulder joint.

    Scott Mendleson has the world record raw bench at 715lbs. The shirted record held by Ryan Kenelly is 1050.

  32. Quote Originally Posted by Harley View Post
    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 *******s and paused benches with moderately heavy weights. Also reverse band presses and floor presses have helped me.
    Thats impressive! I plan on looking like Paul Teutul when I'm his age so I need to watch the shoulders Ha Ha. Which lifts do you think caused the most damage to your shoulders?

  33. Quote Originally Posted by Hard Knox View Post
    Thats impressive! I plan on looking like Paul Teutul when I'm his age so I need to watch the shoulders Ha Ha. Which lifts do you think caused the most damage to your shoulders?
    No question in my mind a big part of it was benching. But it was the way I was benching that was the problem, not the exercise itself.

    First, years ago I heavily favored bench and other pressing movements and really slacked on the lats, upper back and rear delts. This plays hell with the mechanics of your shoulder (the most unstable joint in your body) and throws them out of balance, causing rotator cuff issues, improper AC and GH articulation, and other things.

    Secondly, my form and technique was atrocious. The elbows-out, bar across the upper chest or nipple area places a lot of undue stress on the shoulder joint. People (formerly myself included) do it, at least in part, because they lack development in the areas I mentioned above. The lats, upper back and rear delts provide a proper base and powerful starting strength for the bench press. People who are underdeveloped in these areas tend to bench all front delts, pec and tris. But again over time this shoots the crap out of the shoulders, and makes one more prone to acute injuries as well.

    The bench press (raw) should start from a point lower on your torso. Either just below the pecs or at top of the first row of abs. The elbows should not be flared out at 90 degrees at the bottom, but more at a 45 degree angle to your body. Then as you press up about 1/2 way there is a transition point where the elbows should flare out and back a bit to *******. This is more biomechanically correct. It feels strange at first, but when you learn the technique it actually makes your bench stronger, as well as safer.

  34. Quote Originally Posted by Harley View Post
    No question in my mind a big part of it was benching. But it was the way I was benching that was the problem, not the exercise itself.

    First, years ago I heavily favored bench and other pressing movements and really slacked on the lats, upper back and rear delts. This plays hell with the mechanics of your shoulder (the most unstable joint in your body) and throws them out of balance, causing rotator cuff issues, improper AC and GH articulation, and other things.

    Secondly, my form and technique was atrocious. The elbows-out, bar across the upper chest or nipple area places a lot of undue stress on the shoulder joint. People (formerly myself included) do it, at least in part, because they lack development in the areas I mentioned above. The lats, upper back and rear delts provide a proper base and powerful starting strength for the bench press. People who are underdeveloped in these areas tend to bench all front delts, pec and tris. But again over time this shoots the crap out of the shoulders, and makes one more prone to acute injuries as well.

    The bench press (raw) should start from a point lower on your abdomen. Either just below the pecs or at top of the first row of abs. The elbows should not be flared out at 90 degrees at the bottom, but more at a 45 degree angle to your body. Then as you press up about 1/2 way there is a transition point where the elbows should flare out and back a bit to *******. This is more biomechanically correct. It feels strange at first, but when you learn the technique it actually makes your bench stronger, as well as safer.

    That makes sense, I normally hit the lower pec with the bar and normally flat bench doesn't bother my shoulders. In the past though I've noticed that incline barbell, and cable crossovers when using too much weight have caused some inflamation so i cut out incline barbell and now do incline dumbell and don't go so deep on crossovers. Alot of times im hesitant to try new lifts because of the worry about tweaking the rotator cuffs.

  35. IMO I think it comes down to genetics and body structure when it comes to having a big bench. I have a sucky build for pressing, but I'll deadlift a ton.

  36. True, to some extent. I have a huge benching ROM, but I still manage to do what some of the guys with short limbs and big bellies are pressing. My deadlift max is okay (280kg) but should be more considering the way I'm built. I guess, although genetics does play a part, it really does come down to how you train. The human body can adapt to anything.

  37. Quote Originally Posted by Harley View Post
    Carry-over from a shirt is relative to a lot of things. Some guys get 50-75lbs, some 100 or more, some 200 or more. I know some top shirt benchers who get 300-400+ over their raw bench.

    Don't assume that just by throwing on a shirt you're going to add 100 or 200 lbs to your bench. It takes a lot of technique development, and training different kinds of strength (mainly in the *******) to get a big shirt bench. First time I used one in competition it helped my by about 30lbs.

    Also, my raw bench is somewhat lower than it would be if I didn't have the shoulder injuries. The shirt helps neutralize that handicap by restricting and supporting the shoulder joint.

    Scott Mendleson has the world record raw bench at 715lbs. The shirted record held by Ryan Kenelly is 1050.


    yea i figured as much, but i didn't think u could get over 100 lbs. thats sick, i used to powerlift and i used some crappy shirts and yea it may have helped by 30lbs if that. what can you do to really utilize the shirt?

  38. Quote Originally Posted by 3PeteNC View Post
    what can you do to really utilize the shirt?
    Practise! I can get 170lbs out of my shirt. It's almost like a form of security when you're benching. It prevent things being torn (to a degree) and you'll feel safer going heavier.

  39. Quote Originally Posted by 3PeteNC View Post
    yea i figured as much, but i didn't think u could get over 100 lbs. thats sick, i used to powerlift and i used some crappy shirts and yea it may have helped by 30lbs if that. what can you do to really utilize the shirt?
    Cub nailed it... To hit big in a shirt you have to train, train, train in the shirt. It also helps to hook up with a training partner or two who know what they're doing. Westside and Metal Militia put out some good videos on the subject.

  40. Quote Originally Posted by Harley View Post
    Scott Mendleson has the world record raw bench at 715lbs. The shirted record held by Ryan Kenelly is 1050.
    Kennelly has hit 1070 recently.
  

  
 

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