Increasing Bench

Richo · 01-13-2006, 10:03 PM

I know everyone has heard this, how do i increase my bench!! but i seriously need help here...

i'm 17 years old, i weight around 50kg (110lbs) and my 1RM on the bench is 42.5kg (93.5lbs)

now i think you all understand i need help increasing this

ZackMurphy · 01-13-2006, 10:17 PM

Eat, for God's sake.

Lift · 01-13-2006, 10:32 PM

To be fair you're almost benching your body weight

eat more man...its not hard i ate one cookie look how overweight i am heh im j/k... seriously theres some good stickies in the training section on how to bench properly (worth a look) also have you tried westside training?? seems to work very well, i added 22lbs to my bench in 6 weeks

Get er Done · 01-14-2006, 03:37 AM

Westside is great!! i got a 40lb increase in about 10 weeks.

**Peaked_18** · 01-14-2006, 04:29 PM

Don't try out Westside, too much volume for a beginner IMHO. If you want a better bench the secret is to train the triceps and train them hard. Do exercises that are a variation of the bench press (ie. floor press, board press, close-grip press, rack lockouts) to strengthen the triceps hard, then go over and do some extension exercises for a few sets of 10 reps. And a powerlifting form can be used to increase your bench, but probably shouldn't be used till you get some weight added onto the lift. And also you need to eat a lot more, high protein and complex carbohydrates. And also adding in a dynamic effort day into the routine (because speed and strength will equal a big increase in weights). You can use someof Westside's methods, but a little too much volume untill you get your GPP up from sled dragging. And regular sled dragging 2-3 times per week (not running) for a few minutes will greatly help you out.

strongman72 · 01-15-2006, 12:13 AM

I need to look into some power lifting routines for bench.The split im doin now is alright.I'm managin about 10 lbs increase every 4-6 weeks.I train triceps hard,but only once a week.I'm thinkin i should change this to two but im not sure.

Andrew Smith · 01-17-2006, 02:14 PM

Quote:

Originally Posted by Richo

I know everyone has heard this, how do i increase my bench!! but i seriously need help here...

i'm 17 years old, i weight around 50kg (110lbs) and my 1RM on the bench is 42.5kg (93.5lbs)

now i think you all understand i need help increasing this

What is your current program like right now? Is it bodybuilding style (3-5 sets of 8-12 reps) or strength training (3-10 sets of 1-5 reps)?

Also you may want to do some simple tests to see if your body is aligned correctly, such as chin ups, incline press and external rotations.

Check your posture and you want to make sure your posterior muscles are as strong as your anterior (front) muscles.

Let us know!

-Andrew
http://www.Modern-Athlete.com

A_N_91 · 01-19-2006, 08:20 PM

Like some of the above posts, if it's the lockout, work the shoulders and do floor presses and lockouts. If it's trouble of getting it off your chest, work on the back. The back IMO, if you do it correctly can be used more than chest on bench press. When your about to bench, spread the lats and you'll use more back...it's not JUST spreading the lats but I can't explain it well.

A_N_91

TKL · 01-20-2006, 07:29 PM

I can't believe it took me the last couple months to remember that my tri's are the key to a big bench for myself. CGBP here I come. =]

**DJSTARER** · 03-08-2006, 07:52 PM

Quote:

Originally Posted by Peaked_18

Don't try out Westside, too much volume for a beginner IMHO. If you want a better bench the secret is to train the triceps and train them hard. Do exercises that are a variation of the bench press (ie. floor press, board press, close-grip press, rack lockouts) to strengthen the triceps hard, then go over and do some extension exercises for a few sets of 10 reps. And a powerlifting form can be used to increase your bench, but probably shouldn't be used till you get some weight added onto the lift. And also you need to eat a lot more, high protein and complex carbohydrates. And also adding in a dynamic effort day into the routine (because speed and strength will equal a big increase in weights). You can use someof Westside's methods, but a little too much volume untill you get your GPP up from sled dragging. And regular sled dragging 2-3 times per week (not running) for a few minutes will greatly help you out.

Word. Conjugate.

Diesel13 · 03-09-2006, 09:37 PM

Hit lats, shoulders, and tris hard, after pressing. I also worked on my form and my bench increased greatly. Work hard, you'l get it.

01-13-2006, 10:03 PM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Increasing Bench I know everyone has heard this, how do i increase my bench!! but i seriously need help here... i'm 17 years old, i weight around 50kg (110lbs) and my 1RM on the bench is 42.5kg (93.5lbs) now i think you all understand i need help increasing this __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-13-2006, 10:32 PM	#3
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	To be fair you're almost benching your body weight eat more man...its not hard i ate one cookie look how overweight i am heh im j/k... seriously theres some good stickies in the training section on how to bench properly (worth a look) also have you tried westside training?? seems to work very well, i added 22lbs to my bench in 6 weeks __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

01-15-2006, 12:13 AM	#6
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 10	I need to look into some power lifting routines for bench.The split im doin now is alright.I'm managin about 10 lbs increase every 4-6 weeks.I train triceps hard,but only once a week.I'm thinkin i should change this to two but im not sure. __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!":bass: 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

03-09-2006, 09:37 PM	#11
Diesel13 New Member Join Date: Feb 2006 Posts: 14 Recipes: 0 Rep Power: 0	Hit lats, shoulders, and tris hard, after pressing. I also worked on my form and my bench increased greatly. Work hard, you'l get it. __________________ -Raw Stats- Age: 16 Weight: 173 lbs. Bench: 253 (shirted) tested Deadlift: 402 x 1 equipped tested

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01-13-2006, 10:17 PM	#2
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	Eat, for God's sake.

01-14-2006, 03:37 AM	#4
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	Westside is great!! i got a 40lb increase in about 10 weeks.

01-14-2006, 04:29 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Don't try out Westside, too much volume for a beginner IMHO. If you want a better bench the secret is to train the triceps and train them hard. Do exercises that are a variation of the bench press (ie. floor press, board press, close-grip press, rack lockouts) to strengthen the triceps hard, then go over and do some extension exercises for a few sets of 10 reps. And a powerlifting form can be used to increase your bench, but probably shouldn't be used till you get some weight added onto the lift. And also you need to eat a lot more, high protein and complex carbohydrates. And also adding in a dynamic effort day into the routine (because speed and strength will equal a big increase in weights). You can use someof Westside's methods, but a little too much volume untill you get your GPP up from sled dragging. And regular sled dragging 2-3 times per week (not running) for a few minutes will greatly help you out.

01-19-2006, 08:20 PM	#8
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Like some of the above posts, if it's the lockout, work the shoulders and do floor presses and lockouts. If it's trouble of getting it off your chest, work on the back. The back IMO, if you do it correctly can be used more than chest on bench press. When your about to bench, spread the lats and you'll use more back...it's not JUST spreading the lats but I can't explain it well. A_N_91

01-20-2006, 07:29 PM	#9
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	I can't believe it took me the last couple months to remember that my tri's are the key to a big bench for myself. CGBP here I come. =]