sets on bench

hawkeyes56

New member
how many sets do you guys do in your bench workout... and do you do any dbell work or incline or decline work? I bench competitively and have hit a 405 in a bench shirt at 198... just wondering if I should change things up any...I usually do a 135 then 225 for warm up then 275x 3 315x3 and 365x3... any input is appreciated
 
hawkeyes56 said:
how many sets do you guys do in your bench workout... and do you do any dbell work or incline or decline work? I bench competitively and have hit a 405 in a bench shirt at 198... just wondering if I should change things up any...I usually do a 135 then 225 for warm up then 275x 3 315x3 and 365x3... any input is appreciated
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it really depends, if i'm working singles then i do 5 sets of heavy singles, if i'm doing pause work like i'm doing now i'll do 4 sets of 3, if i'm just doing whatever i do 3 sets of 5. and i do db hammer grip presses w/ a band wrapped around my back and w/ a pause at the bottom. these are basically flat bench db presses but my elbows are tucked the whole time and palms facing each other.

nice benchin by the way too
 
thanks for the response.... I do pauses on all my benches no matter what the rep scheme... not a pause on the chest though I stop the weight just about an inch above for a quick three count then press back up
 
if you want to be a powerlifter better start pausing on the chest, otherwise you will never get the press command if it's an inch off. and if you're always training an inch off your chest, that first inch is going to be a little tough come comp time
 
no worries... sorry if my response came across as rude... I do appreciate all input and insight... learned long ago in this sport someone is always stronger and probably knows a better way to get there
 
hawkeyes56 said:
no worries... sorry if my response came across as rude... I do appreciate all input and insight... learned long ago in this sport someone is always stronger and probably knows a better way to get there
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it's cool, and that's why i love this sport, people are always willing to help out
 
dont compete as of yet, my weight is all over the place and i'm trying to get it down plus get stronger, so i can compete in the 275s, i dont want to buy gear for the weight class i'd be in now because in 2 months time it wouldnt fit. haha. but i will be competing in the apf, most likely by mid summer. how about you
 
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