I've been having a lot of trouble increasing my flat bench press max. I've tried a whole mess of techniques, but nothing seems to be working. Any suggestions?
there's gonna be a whole lotta guys, suggesting a bunch of different things in a minute here. the one thing i can tell you is, which ever suggestion you take, stay with it long enough to see if it works for you.....like 8 to 12 weeks, then judge the advise, you may have to try more than one thing over the course of your training to determine what is best for you and your body
Are you powerlifting or just wanting a bigger bench?
both...power lifting is important for football, and consequently a lot of your strength is judged by what you bench. I just feel that my bench isn't where it should be in comparison to my other lifts
What all else have you tried?
You said you've used a bunch of other techniques that haven't worked for you.
i just mean like resistance training, low-rep high weight, drop sets, obscure exercises to try and shock my muscles (that's not saying that any of those are the right way to go, because clearly I am having trouble with this)
Where do you get stuck at in the lift? Do you just have problems w/ the lockout or are you getting it stuck on your chest?
I just mean in general i'm not able to put up nearly as much weight as i should be. I will say though that I never have a problem with my lock out..if i get the bar off my chest i'll get the rep
If you lockout is money each time then you need to work more pecs and delts.
What do you do for chest and shoulder exercises? (sorry for all the questions)
no need for apologies. I do push-ups, flat bench, incline bench, pull-overs, flat and incline dumbbell bench, flat and incline flys, and rows. That's probably about it
What is your bench currently at, and how much do you want to increase it by?
IMO Strength for football is better judged by squats, leg presses, deads. Don't get me wrong, upper body is important too, but I think lower body is key in football.
What about shoulder exercises?
You really need to be doing some DB and barbell military pressing.
Also what are your sets/reps for chest usually?
If they are pretty high volume you may think about backing down a bit and upping the weight you're using for a change of pace.
I do as much shoulder work as i do chest, just on different days (but i have found that my shoulders are rarely ever sore the next day). I do the standard military press, push press, and a lot of dumbbell flys.
As far as the sets go, lately I have been doing lower rep stuff w/ higher weight. My max preseason was 2 of 245 (which works out to 1 of 265 according to my coach) but I haven't tested my max in a few months
Sounds like your doing the right kind of stuff. What type of form do you use? More powerlifting style (back arched, elbows tucked more to the sides) or bodybuilding style (flat back, elbows flared)?
Change it up. Do dumbells instead, do declines instead, add incremental weight across the weeks then drop it down and work up again.
Look at DC Training
IMO its an over rated exercise. Some guys just cant bench because of muscle tie ins and skeletal structure. The same for pull ups. It could also be a physical phase your going through in weight lifting. Try pressing like 30 lb bars for 3 sets of 15, then do incline DB at 70% of 1RM for 3 sets of 8, stay with that. What matters is that you do some flat bench work and avoid injury. JMO
well my bench was stuck at 215 forever. after about 3 weeks of lockouts and bench with bands, my bench shot up to 235.
Lockouts was 4 sets of 8, and bench with bands was 8 sets of 3. worked wonders