posted Fri, 04/26/2013 - 12:37
1414
What can I do to get my bench up?
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Hey guys I just got back to the gym after taking some time off and my bench went way down it seems like everything els is alright but my bench what are some things I can do to get it back up? Thanks
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learn how to incorporate drop sets, rest pauses, forced reps, and supersets into your chest routine. my personal favs are drop sets (completeing set and immediately stripping 30% of the weight off and going again to failure) and supersetting presses with dumbbell flys. barbell has always been my go to for developing strength and dumbbells more for stabilizer muscles, symmetry, and overall definition, but even with those i mix it up too. with dumbells i'll use variations such as twist and nuetral presses. when i continuosly switch up the weight and rep range, plus throw in different variations and techniques and the end of the set, along with the proper amount of food and sleep, i get where i want to be with strength. hope that helps
I started with powerlifters and I can tell ya they mix it up alot!! floor presses, flat bench, incline, decline, chains hanging bands with light weights under your heavy weights , bands, boards and usually on bench days after benching you would do 3 different tricep exercise and these dudes were benching 400, 500, 600+ without bench shirts! and also as was said you bench totally different than a bodybuilder! Depending on the guy some lower than others but more just below the chest is the way I would descibe it.. And a strong back helps you bench alot for bigger bench! These guys at every comp I went to with them were where taking almost ever trophy lol!! I would tell you to find a group of powerlifters that are super serious and they will take your bench to the max! They will welcome you with open arms brother I dont care where you are in your bench they will work you in to the routine! prepare to be pushed to your limits!! These guys are world class benchpressers in a small gym! Several of them will be at pro events this year!
a bench shirt as part of your training will help.
AnonA bench shirt? Please elaborate!
Check Inzer brand www.inzernet.com. Get a single ply standard, or the rage X. a few sets of 5-3 reps on bench days will help you find the right groove and build up the lower triceps.
Are you familiar with the proper form for a bench press for power vs. bodybuilding? trying to bench like a bodybuilder for max weight is a good way to destroy your shoulders and keep your bench from ever going up.
waltrhttp://www.google.com/imgres?imgurl=http://catalystfitness.typepad.com/....
that
waltri've always been told work on triceps/shoulders more along with your normal chest routine
So ur saying to do some tri n shoulders the same day as chest?
waltrwell, i don't know your workout schedule so i don't know if that would mess up your other workouts by not giving your body enough time to heal. i really just meant that i've always been told to give them some more work. personally my bench recently has been stuck at 280 so i've added a lightweight day on wednesday (i do chest/tris on monday) where i do a weight i can hit for 12 reps at 5 sets, then throw in 1 set of tricep bar pulldowns on a cable set up starting at 120 and working my way back up (110.100.90 etc. etc.) hitting 12 reps on each one until it gets light enough that 12 is too easy and then just continuing to failure.
i should mention most of my workouts are more powerlifting than bodybuilding though.
and also that i'm a rather weak powerlifter ;p
but that's what i'm currently doing
AnonWork on strength exercises to build your tendons having to do with rotator cuff bro ! Work on strengthening them and that will help with bench
3PUMPCHUMPWhat is your current method of training chest. How often and what exercises.
Although today I tried the 5x5 but I did a 6th set but lighter weight and came down pauses for three seconds and then went back up
3PUMPCHUMPTry reverse grip bench press on tricep days. Also throw in dumbbell bench press on a non chest day x4 sets x8 reps. Focus on form and squeezing your chest. Your workouts for chest are normal. Try rotating which exercise you do first to offer a change to the muscle.
Ok I am deff going to add that in to my routine thanks for the advice
Well I usually start with flat bench then move to incline then decline then ill hit the flat dumbbell then dumbbell flys then ill hit the cables