How do I improve my bench?

Discussion in 'Fitness & Nutrition' started by SPACECATAZ, Apr 23, 2009.

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  1. SPACECATAZ

    SPACECATAZ New Member

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    I've been stuck at 205 for the past 6 months and I can't seem to get past that barrier. My goal has been 225 for awhile, but I don't think I'm gonna be able pass it anytime soon. I've worked on my form by watching youtube videos and I think have it down pretty good. I even asked some people at my gym and they said my form was good.

    This is a recent pic of me:

    [​IMG]

    6"4, 200 pounds. Also, I've been eating a lot to b/c I heard that could help me in the gym as well. My diet has been really clean. I take whey protein+creatine+200mg of caffiene pre-workout and 2 scoops of whey post workout.

    Any help? :hsd:
     
  2. mikeskillz

    mikeskillz New Member

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  3. mikeskillz

    mikeskillz New Member

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    do 225 with a friend to spot you. if you've been doing 205 comfortably for a while you should be able to handle 225 with the comfort of a spot.
     
  4. DTR rex

    DTR rex New Member

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    Lift heavy ass weights.
     
  5. smb is me

    smb is me New Member

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    If you've been doing all bb flat bench either do incline first everytime, or switch to a db bench routine for a month. Then come back to it. First couple of times your bench will be lower, but then muscle memory should kick in and i'll bet you surpass your old bench in no time.

    always works for me
     
  6. Tumbles

    Tumbles New Member

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    upper body looks pretty big for 6'4 200... do you train your legs at all?
     
  7. SPACECATAZ

    SPACECATAZ New Member

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    Well, I don't think I can do 225 for one rep by myself. That's the problem. I can do 205 no problem, it's just if I do the 225 for 1 rep and fail. What's the point?

    Yeah, I train my legs. I don't want to be out of proportion. I'm not really going for ripped abs and all that junk. I just want pure strength.

    Do you have an example of a db bench routine? I've been following PurEvl's routine in the sticky for the past week. I don't know if that routine will up my bench though.
     
  8. Mr. Fishtaco

    Mr. Fishtaco New Member

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    Going heavy on military presses helped my bench out a bit.
     
  9. The Stapler

    The Stapler OT Supporter

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    I was stuck at 205 for a while too. Instead of doing one set of 8 and 3x6, I did 4x10 of everything (bench, incline, decline, flys, etc). Now I've been hitting 225 regularly :bowdown:
     
  10. jonno

    jonno New Member

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    my bench sucked for a very very very long time. with 5/3/1 i went from 185x3 to 225x2 in 4-5 months
     
  11. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    you dont have to train maximally to get stronger...
     
  12. RICK RO$$

    RICK RO$$ Active Member

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    I went from 375x2 to 405x2 in two weeks

    during most of that time I was doing high volume stuff :p
     
  13. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    ta-dah! that's a pretty good 2 week pr meng. :bowdown:
     
  14. evolude

    evolude OT Supporter

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    :bigthumb:
     
  15. Thoth

    Thoth OT Supporter

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    i PR'ed my bench today at 154lbs, going for 165lbs next lift day

    a friend of mine introduced a concept today, partial reps. we got a squat rack, set the safety bars to the top position and chucked a flat bench under it, then loaded up a BB on the safety bars. so the bar starts about 5inches above your chest, but also cant go any lower than that. basically i would lift/push the bar to top bench position then lower it down, to get used to heavier weight for partial/half reps. i managed 90kg/198lbs. so next time when i go for the 75kg/165lbs full ROM, ill have already pushed 198lbs partial

    :dunno: felt good to handle the 198
     
  16. michael

    michael FLORIDA > *

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    no one has ever heard of training just a portion of the rep..this is a genius idea.
     
  17. bigdamray

    bigdamray New Member

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  18. SPACECATAZ

    SPACECATAZ New Member

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    You did like 185x5,200x3, and 215x1? Is that what you mean?
     
  19. michael

    michael FLORIDA > *

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    triceps and lats. also anterior delts.
     
  20. GTLifter

    GTLifter Banned

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    What I would do is stop BB benching for singles for a month. Do some heavy ass inclines, overhead, DB work and flat bench for reps.
     
  21. Thoth

    Thoth OT Supporter

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    it had never occured to me to try it myself, since OTFN is pretty elitist regarding full ROM
     
  22. grimstone

    grimstone magic murda bag OT Supporter

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    you bench 150 i doubt you need to do partial anything to move up in weight
     
  23. michael

    michael FLORIDA > *

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    i was just busting ur balls.
     
  24. GTLifter

    GTLifter Banned

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    unless your like 80lbs I think doing partials to bench 165 is kinda dumb
     
  25. michael

    michael FLORIDA > *

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    you think a 4 board press for 165 is dumb? c'mon!
     
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