how can i get better at bench?

silent1029 · Post by **silent1029** » Sun Apr 06, 2008 9:13 pm

bench seems to be the hardiest thing for me. i'm not sure if it's that one of the muscles needed for bench is weak or what.

Christopheel · Post by **Christopheel** » Mon Apr 07, 2008 6:35 am

By doing it, don't do the same mistake as me, use the right form ROM ... play on the volume, rep/set etc.

Strengthening your shoulder, triceps may help too ...

Langstaff · Post by **Langstaff** » Mon Apr 07, 2008 7:59 am

Try to get somebody to spot you too. That way you don't have to worry about the weights falling on you, so you can focus on benching properly in good form.

swanso5 · Post by **swanso5** » Mon Apr 07, 2008 5:30 pm

bench 3/week (but woith same volume for rowing movements too) using a heavy, light medium system over each day using perfect form each time and using different variations for each day of the week

silent1029 · Post by **silent1029** » Mon Apr 07, 2008 6:44 pm

so set/rep wise what do you think would be best at 80% max

swanso5 · Post by **swanso5** » Mon Apr 07, 2008 7:35 pm

day 1 do bb bench 10 x 3 at a 5 rep wt

day 2 (the next day) do sb db press or push up variation 2 - 3 x 20 which should be easy

day 3 do a db bench press variation 3 x 6 - 8

remember you'll need to pair these with rows too (db rows day 1, inverted row day 2, chest supported rows day 3)

Patrick · Post by **Patrick** » Tue Apr 29, 2008 4:25 pm

read the program blast your bench it really works big time!!! you have to commit like everything but it pays off massive bench gains

anima · Post by **anima** » Tue Apr 29, 2008 10:23 pm

i know what you mean silent! bench used to be super super terrible, but i went up 50 pounds in bench recently and i think what really helped me was having a spotter as Langstaff mentioned, but to also go really damn heavy... i mean heavy as in beyond what you think you can do. bench used to be lagging and i just couldn't get it up and i think it was because i never went beyond comfort zone and soon as i loaded more weights on to the bar it just got better and better.(i always try to psych self in to it, like ronnie does with the "NOTHING BUT A PEANUT, LIGHT WEIGHT" i think that helps) and i ALWAYS had a spotter to make sure i don't hurt myself. it worked for me i hope it does for you too. keep loading them weights but remember to keep a good form!
goodluck!

L_Dub · Post by **L_Dub** » Mon May 12, 2008 2:09 am

A lot of times, it's all in the technique. One slight change in the way you bench, and your bench goes up.

Or, get shorter arms! That'll help your bench.

heroyi · Post by **heroyi** » Sat Jun 14, 2008 8:43 am

i know wat ur going through its embarrising for me not able to bench 100lbs (HEY SHUT THAT SNICKERING BACK DONT U DARE TYPE THAT "LOL" THERE DONT MAKE GO THERE AND SHUT THAT!@#$@^#%#@$#$^#%) sry about that anywho the other day friend and i went to the gym and apparently chest can push for 160 (some machine) so that said bench proves very little of chest power and muscle

try improving ur technique like someone said (are u holding it awkward). OR
benching is just like pushups so that means 60%of benching is chest muscle while 35% is tricep power and 5% is shoulder so it could be your tricep is a little weak and cant work with chest ( problem and actually alot of ppls problem)

swanso5 · Post by **swanso5** » Sat Jun 14, 2008 7:53 pm

very rarely is the tri's and front delt the problem, more so the chest is the weakness...bench press machines are no indication of upper body astrength, just like leg presses aren't for lower body...people leg press 500pd all the time but can't squat or deadlift a piece of shit...benching isn't really like push ups either as push uos are a full body exercise using legs, glutes and core as well the upper body muscles...you want a bigger bench? strengthen your back with deadlifts, rows and chin ups without benching for 4 weeks and see how you go