Bench Press over 400lbs?
- 06-01-2008, 03:50 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, 03:51 PMBoard Sponsor
- 5'10" 220 lbs.
- Join Date
- Jan 2006
Google Westside training.M.Ed. Ex Phys
- 06-01-2008, 04:32 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, 04:43 PM
06-01-2008, 05:06 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, 05:54 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, 05:59 PM
Good info so far guys thanks.
06-01-2008, 06:23 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, 06:50 PM
06-01-2008, 11:08 PM
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, 12:15 AM
06-02-2008, 12:11 PM
06-02-2008, 12:22 PM
06-02-2008, 12:27 PM
Train your RC's... you'll see a solid improvement in bench in a relatively short time.
06-02-2008, 12:31 PM
06-04-2008, 06:02 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, 06:07 AM
- 5'10" 200 lbs.
- Join Date
- Jul 2007
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.
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06-04-2008, 11:51 AM
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, 11:58 AM
#1 rule for heavy benching : don't tear your pec
like this guy
06-04-2008, 04:02 PM
06-04-2008, 04:24 PM
damn, just did some backtracking and saw that you tore yours too. how bad brutha?
06-04-2008, 05:02 PM
06-04-2008, 05:19 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, 06:45 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, 07:21 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, 07:33 PM
06-05-2008, 08:59 AM
06-05-2008, 09:57 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, 01:11 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, 02:47 PM
06-05-2008, 03:18 PM
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 lockout) 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.
06-05-2008, 04:20 PM
06-05-2008, 05:03 PM
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 lockout. 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.
06-05-2008, 05:31 PM
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.
06-05-2008, 08:13 PM
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.
06-05-2008, 08:30 PM
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.
06-05-2008, 08:32 PM
06-05-2008, 09:37 PM
06-05-2008, 11:03 PM
06-06-2008, 01:20 PM
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