Best way to increase bench press strength
- 01-13-2009, 09:17 AM
Not sure about how much test is bound or free, I'm not sure anyone can provide factual numbers with that one. But I bet it's more than a little extra release! Just squat 3x a week and youll see
- 01-13-2009, 10:05 AM
Just read through this thread and:
1) Squats will help your bench to an extent, they will assist you with your leg drive (very important when you start moving a lot of weight), they will also make your lower back stronger in a static contraction creating a more stable arch ( arching does not risk injury like someone has stated. People who do not know how to arch correctly are the ones that get injured), they will increase test and all that good stuff (if you don't believe it do your bench in the same session as heavy squat similar to a sheiko routine and your bench will progress), and finally they are going to have neural benefits such as teaching you to strain through weights and hold form under a bar while doing a maximal lift (hugely important when the weights start getting heavy)
2) Chains will help your bench as well, but not a lot of people have access to them. Also they do not increase low end strength and starting strength on a bench press as well as something like bands. Bands are cheap and you only need one set of the smallest bands to see a huge jump on your bench.
3) No one mentioned proper bench technique yet, if you do not know how to set up properly for a bench press you are never going to reach your potential. Here is a good article that deals with setting up as well as some other things:
4) No one has mentioned using accessory work to increase your bench. If you want your bench to go up start doing heavy compound movements like pullups and rows for your lats, JM's and boards for your triceps, and Bradfords and raises for your shoulders. A lot of people underestimate the importance of your lats, but they will have a huge effect on all your pressing and pulling movements just about.
5) Finally one of the most powerful ways to increase your bench is to utilize CNS overload at different parts of the movement. Bands, chains, weight releasers, and boards will all help with this as will movements like pin presses and suspended lock outs. This is a more advanced technique and may not be to useful to some of the people right now, but as your triceps and lats get stronger and you become more stable your have to train your nervous system to recruit as many motor units as possible while lifting.Muscle Pharm Rep
01-13-2009, 10:58 AM
01-13-2009, 11:03 AM
01-13-2009, 11:03 AM
I was referring to incorrect arching. I see this a lot in the gym and it will increase the risk of injury.
01-13-2009, 11:05 AM
01-13-2009, 05:12 PM
im just talking from experience. I used to be one of the guys who only worked out upper body, i read that doing squats will help out in full body strenght so i started and my bench and other lifts instantly went up. Not "astrinomicly" but they increased much faster.
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