posted Fri, 08/19/2016 - 06:14
3813
Tips on how to bench press more?
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I read some tips on how to increase your bench press at http://bit.ly/2b39zwp
Some of the tips include
-getting the right grip
-incorporating drop sets and training to failure
-Use a spotter
-Learn how to breathe properly when performing the exercise
and performing decline bench presses
Anyone know any other useful tips to increase bench? Stuck on two plates and a 5 for so long now. When will it be my turn to hit 3 plates
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First I would find a gym that caters to strength athletes like power lifters. You can learn alot from those guys. Then find someone you trust to be a sotter or lift in a power rack so you dont hurt yourself. Powerlifters use boards about an inch thick that look like paddles and they lay them on thier chest to restrict range od motion. They start out with four boards and work down to no boards at all. This allows them to increase strength and range of motion slowly so they dont tear a muscle. Keep your reps low around 3 to 5 after a proper warm up and have at it. Depending on how disciplined you are you with your form you might have to have someone hold the boards on during the excersize. I would also incorporate chains and band work as well. Dont let you ego do the lifting. I tore off a quarter of my left pec at the tendon and it isnt any fun. Good luck
The beer belly press, soon the be added to the red neck olympic game's..........
Must not touch chest or go down toward chest or you will be disqualified must BOUNCE of stomach then back up in a foward motion.....
Just put more weight on the bar then you previously had and get back under the bar and (bench) pick it up.....
Boom....you just benched pressed more weight.......
.
:-) I needed a laugh is all........
Tarasoft11thanks brahs
Just takes time and patience! One heavy day a week and one light day...
That is the truth.
Tarasoft11real talk
Armedhttps://www.t-nation.com/training/bench-press-600-pounds
Tarasoft11wow 600 pound is heavy
Tarasoft11awesome thanks guys
You need to start from under the bar. It took me years to figure that one out. Once I did, I really started to make progress!!!
You really did raise the bar with that joke VH!
I'm trying to decipher what you mean here?
Tarasoft11i want to bench more
There's nothing to decipher. Just being a smart-ass.
Lol
I was like... I'm under the bar, now what
Here's something to gander at man. Just some ideas a long read but good info. Stan efferding has some good info out there as well.
http://westside-barbell.com/bench-press-workout/
For me, while executing the bench I like to focus on the shoulder blades be clinched and gripping the bar extra tight.
I'm sure I could pick up a lot if I ever worked out with a good trainer, just been winging it and taking online advice like you
Benching with chains or bands was what helped me increase my bench. Also doing scapular stabilization exercises helped a lot as well.
Tarasoft11never tried that before! might give it a go
Theres more to strength than just doing the exercise. Are you eating to assist in strength? Are you doing any other exercises besides bench press? Resting, sleeping, diet, intensity, muscle failure are all things that need to be addressed to improve in anything weight training related. Take an honest look at these things and you will likely find your problem.
Sets, reps, and spotters are a very small piece of the puzzle when youre trying to improve your performance.
Tarasoft11That is correct! I would say my diet and resting is good.
Same with intensity
If you are stuck on 2 plates and a five then your diet, rest, and intensity are NOT good. This is not an insult, but you need to look closer at your habits. Selecting different lifting routines is the easy part, but wont make a bit of difference if your behavior and habits are not conducive to muscle growth/strengthening. Look again Sir without the blinders of denial.
Tarasoft11thanks
And it also depends on where you started with the whole weight lifting journey. If you started with a 135# bench, then you have come a long way. If you have only been at it for a few years, realize it takes time to build muscle, tendons and ligaments.
Almost everyone can find ways to improve on the diet, rest, and intensity.... and these are easy things to downplay the importance of.
Given the vagueness and generalities of this poster, I doubt he has been at it for years. I could be wrong, but it reads as lazy to me.
I kind of see my own reflection is this post.
I'm also slowly making progress on the bench, but at the same time realise that my diet and intensity are not consistently as good as they should be.
Rest, I got that one covered. I sleep like a champ
Fair enough. There are obviously immediate things that can be done to increase the bench press number if we are talking about powerlifting type goals. Hand placement, bar placement, and stance are all things you can adjust to decrease the distance the bar needs to travel for a qualifying rep. Bench shirts or slingshots can be worn as well.
If this is in regards to overall chest, tricep, and shoulder strength to increase the amount one can bench, then of course steps are different.
Tarasoft11anyone