Bench Press over 400lbs?

Page 1 of 4 123 ... Last
  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.

  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.
    Mr. Supps Board Rep

  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.
  •   

      
     

Similar Forum Threads

  1. Am I gripping the BB too close for bench pressing?
    By Rock Lee in forum Training Forum
    Replies: 52
    Last Post: 09-27-2013, 08:49 PM
  2. Bench Press Help
    By Swanson52 in forum Training Forum
    Replies: 10
    Last Post: 02-09-2013, 01:13 AM
  3. my quest for a 400lb bench press
    By TURUGBY in forum Training Forum
    Replies: 11
    Last Post: 04-02-2009, 10:54 AM
  4. rev bench press is this any good
    By bigrich954rr in forum Training Forum
    Replies: 9
    Last Post: 06-03-2004, 03:04 AM
  5. Replies: 5
    Last Post: 03-15-2004, 12:03 PM
Log in
Log in