SKYROCKET MY BENCH

  1. New Member
    rdugan95's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2009
    Posts
    155
    Rep Power
    143
    Level
    11
    Lv. Percent
    23.18%

    SKYROCKET MY BENCH


    MY bench has been steadily increasing and I would like it to go up as high as possible, so what training program does everyone use to increase bench best? I am currently doing
    5 X 135
    3 X 150
    3 X 165
    3 X 175
    3 X 195
    10 X 165

  2. Advanced Member
    at1010's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Mar 2009
    Posts
    816
    Rep Power
    478
    Level
    23
    Lv. Percent
    41.24%

    to help man you gotta change up sets and reps...so maby do one week 5by3 or 3by5 or a 12,10.8.6.12 week just mix it up....also do you use dbs and incline?
  3. New Member
    allstar504448's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Feb 2009
    Age
    23
    Posts
    142
    Rep Power
    141
    Level
    10
    Lv. Percent
    56.63%

    5x5 if you get every rep of every set you need more weight
    •   
       

  4. New Member
    hvylifter's Avatar
    Stats
    6'2"  245 lbs.
    Join Date
    Jun 2009
    Age
    36
    Posts
    446
    Rep Power
    291
    Level
    17
    Lv. Percent
    10.54%

    Too many sets for me. I do plenty of warmup sets, but then I do the real ones, 4 sets to failure usually does it for me. Sometimes I work up, sometimes go heavy and work down, proper warmup required. then 3 ta 4 setsclose grip bench followed by 3 ta 4 sets of some shoulder pressing movement, all to failure. rep range us usually 6 or less, unless I'm going ta burn it out at the end. Heavy set could just be a single or double. Sometimes I use bands or do some partials even some iso. Mainly, jus don't worry as much about volume, make sure you get some heavy reps in, and quality, blast the set till you can't.
  5. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11115
    Level
    57
    Lv. Percent
    25.7%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Try something like Sheiko training, my bench went up 50lb in 9 weeks.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,585
    Rep Power
    1215366
    Level
    93
    Lv. Percent
    69.08%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Focus on strengthening the other parts. These are often the limiting factors. By this, I mean to really focus on the lats and traps.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  7. New Member
    Playwithfire's Avatar
    Stats
    6'5"  235 lbs.
    Join Date
    Aug 2008
    Age
    36
    Posts
    33
    Rep Power
    93
    Level
    5
    Lv. Percent
    60.98%

    I have used bands to increase my bench and break plateaus. Your gym should have some and if they don't then request that they get them in ASAP.
  8. bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Posts
    949
    Rep Power
    0
    Level
    24
    Lv. Percent
    76.96%

    Look up Metal Militia by Sebastian Burns. It is a soley bench based routine that is blowing me up.
  9. New Member
    rdugan95's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2009
    Posts
    155
    Rep Power
    143
    Level
    11
    Lv. Percent
    23.18%

    I feel as though I play be reaching a plateau. My max on bench has risen about 40 lbs since i came back from college (2 months), I started maxing about 170 and as of july 16th my high 1 rep is 210. I'm not sure whats going on but in the past couple weeks my bench seems to be staying about the same. What I am noticing is that my ability to rep is increasing. I feel i might be better at repping than 1 rep maxing, because I was able to do 170 for 10 on monday which a bench calculator says my max is about 235. Not sure if this is true but i truly doubt i could put up 235. I think the most i could put up at this moment is about 220.
  10. New Member
    bkoguy07's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Feb 2007
    Age
    25
    Posts
    441
    Rep Power
    316
    Level
    18
    Lv. Percent
    34.73%

    A chest routine of mine for example would be somethin like this


    Flat bench

    Warm up 185 1x10

    then 5x5

    I start at my second set from the week before...


    so

    1x5 at 255
    1x5 at 260
    1x5 at 265
    1x5 at 270
    1x5 at 275 (usually miss one rep on this set)
    Then next week I would start at 260... and get 275 and miss 280

    Then i go to DB flat bench 3x10
    i would do two sets of same weight and move up 5 lbs

    then incline bench 5x5 same as flat bench.. just move up 5 lbs everytime

    db incline 3x10
    same as flat db's
    then 3x10 dips

    and 3x10 flys

    thats my chest routine... my bench goes up 5-10 lbs a week so it works for me... might over train some... but I do this once a week (on monday) and its great. I'm progressively overloading my chest... I personally love this routine.
    Bench - 355
    Squat - 405
    Deadlift - 600
  

  
 

Similar Forum Threads

  1. Flat Bench vs. Incline Bench
    By noviceiron in forum Exercise Science
    Replies: 84
    Last Post: 10-17-2010, 04:33 PM
  2. Replies: 18
    Last Post: 09-24-2009, 01:44 AM
  3. max bench
    By bert1 in forum Powerlifting/Strongman
    Replies: 12
    Last Post: 05-08-2008, 05:35 PM
  4. Flat Bench VS Dumbell Bench
    By The Flash in forum Exercise Science
    Replies: 35
    Last Post: 02-28-2008, 03:32 AM
  5. max bench?
    By beaverboy in forum Supplements
    Replies: 4
    Last Post: 01-28-2008, 02:01 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in