Getting your bench numbers up

Discussion in 'Fitness & Nutrition' started by ralyks, Nov 27, 2008.

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  1. ralyks

    ralyks New Member

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    My bench has hardly moved in the past 3 years, while my squats/deads have steadily improved. Over a year ago I maxed my benching at 225x5, currently I can get 3x 205, after a few sets of incline with DBs (1 set at 85x8, and a few around 80/75).

    In the same time I've gone from quarter squatting 315x5 to parallel squatting 345x5 with a deadlift to match (numbers are the same). DB rows went from 70x5 to 110x8. Weight has been 195 +/- 5lbs.

    Is there some secret formula I'm missing?
     
  2. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    Chest is slow moving for me too :hsd:
     
  3. DTR rex

    DTR rex New Member

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    Post your typical chest routine and whether you use a wide grip or more of a narrow grip.
     
  4. DTR rex

    DTR rex New Member

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    Not really... that's why I want to see your routine. Using DB's will fuck up your ability to move heavy BB weight. If you lift heavy, and do a lot of flat BB and incline BB work your bench should be steadily improving.
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    just buy cressey's book
     
  6. hewmanbing

    hewmanbing your mom is hot.

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    how do db's 'fuck up' your ability to do heavy bb weight
     
  7. Kotu

    Kotu OT Supporter

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    I could be wrong but I think he meant that doing Incline DB Bench beforehand will weaken your BB Bench.

    If he wants to improve his BB Bench then perhaps he should do BB Bench first.
     
  8. ACLdestroyer

    ACLdestroyer OT Supporter

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    More sets, lower reps.
     
  9. Sonic

    Sonic Live every day to the fullest, for yesterday is go

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    Going a little more narrow and pounding the hell out of my tris really upped my bench, but to tell you the truth it has always been a strong spot for me...
     
  10. Mitchj

    Mitchj OT Supporter

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    for me benching twice a week and doing 5 rep sets helped
     
  11. Kev07

    Kev07 New Member

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    doing dips helped my bench alot, but then i'm not going for really heavy reps :dunno:
     
  12. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    For me, if you want your bench numbers to go up.

    Always start with incline. Low reps, 3-4 sets. Combo that with pull-ups.

    Then flat bench, low reps, 3-4 sets. Heavy stuff, 80-90% max

    4-8 reps when I mean low reps. Early on 5x5 killed hit my body for a wake up, so vary it a bit as well. But I feel the incline, proper reps, is the key.
     
  13. werd, that's what helped me a lot and showed the most gains. as soon as i quit doing bullcrap 3 sets of 10 and knocked it down to 5 reps maybe 6-7 max i started to see the most gains for sure.

    5x5 4 lyfe bro.
     
  14. Reign

    Reign Banned

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  15. Ribbie

    Ribbie OT Supporter

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  16. Patrick Bateman

    Patrick Bateman Active Member

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    Try to focus on Decline bench/dumbbells for a month or so. This really helped me because I am the type to utilize my shoulders for anything and everything so heavy inclines did NOT help me. Decline focuses PRIMARILY on your chest and triceps which will/should result in help with flat bench.
     
  17. Formz

    Formz Hipster Santa OT Supporter

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  18. RG

    RG New Member

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    at least he could hold 345lbs. i think if i tried that it'd crush me. :mamoru:
     
  19. jonno

    jonno New Member

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  20. Patrick Bateman

    Patrick Bateman Active Member

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  21. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    looks like GTLifter's 365
     
  22. GTLifter

    GTLifter Banned

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    naw...mine was way worse...you people are giving me way too much credit....
     
  23. Ribbie

    Ribbie OT Supporter

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    So when you're doing bench do you find it absolutely critical to bring the bar down and pause it on(not resting) your chest?? Or do you just bring it down to 90 and then come back up?

    I know that the shorter ROM the more weight I'm able to move and there's less pain on my shoulders. I find that lifting heavy weight past 90 puts a lot of stress on my shoulders.

    Is there really a right or a wrong way? Or is it just opinon?

    Lately I've been doing 135 to chest for warm up and then 90 degree for my lifts.
     
  24. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    Given lanky long arms, doing heavy direct tricep work on a seperate day helped me a lot.
     
  25. ralyks

    ralyks New Member

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    Bench routine goes like:
    Incline DB:
    warmup
    75x8
    85x8
    80x8
    75x8

    Flat BB:
    155x8
    165x8
    165x7
    165x6

    Flys of some sort:
    2-3 sets of 12-15

    Rack Press from where ever I stalled in benching:
    4x205
    3x205
    3x205
    Attempt 225, some times I hit it sometimes I don't depending on where the stoppers are set.
     
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