Bench Strength

[proball6]

Looking for some good advice on improving bench?Doing currently 5 sets of flat with 10 reps,8,8,6 and 3.Been stuck the last few weeks without going up any in weight.

 

[d matt]

Looking for some good advice on improving bench?Doing currently 5 sets of flat with 10 reps,8,8,6 and 3.Been stuck the last few weeks without going up any in weight.

have you checked into David Tate's bench press tecniques on you tube? Some good info there.

 

[The Booger]

have you checked into David Tate's bench press tecniques on you tube? Some good info there.

That. His video has helped me put on 20 additional pounds to my max and many more reps just from form. This is over a month's time, something I could not have done off gear IMO. It feels odd digging your shoulders so hard.....but it works.

 

[MrPump]

Reverse Pyrmaid works pretty well for me when Im stuck.

I max out around 325.

Set 1 & 2: 300 x (3-4)
Set 3 & 4: 275 x (4-6)
Set 5: 225 x 10
Set 6: 225 to failure

But thats just me.

 

[lucky1]

try 5 sets of 5 reps or negatives at a lighter weight, press/pause, chains or replace your flat bench with a different exercise and go back to it in a few weeks.

 

[thehulk2203]

heavier weight reps of 5 and 3s!

 

[Bull_Nuts]

I made my best gains doing 20 sets of 3 reps at a weight progressing to my desired 1RM for my contest going up like 5lbs/wk up until competition.

If I wanted to hit 350...10 weeks before id start at 300 and id supplement my workout with heavy dips and skull crushers...sometimes board presses with overloads...chain work etc...

~Nuts

 

[Steve123]

Dog Crapp style training along with a shit load of food worked best for me. Check out DC or even look at Big A's Growth Principals for beginners (not saying you're a beginner but it's timeless information). Even if you don't use his training method, you definitely should look at his stretching protocal.

Another real good info resource is the WestSide Barbell website. Just google it.

 

[Capin]

My best was 563 raw in the 220s The two things that worked for me were never drop back to a lighter set always end your workout with your heavest set and do negatives they prolly helped me more than anything.

 

[jm425]

My best was 563 raw in the 220s The two things that worked for me were never drop back to a lighter set always end your workout with your heavest set and do negatives they prolly helped me more than anything.

I agree. Negatives are the best for increasing strength IMO because it forces the muscle and ligaments/tendons to adapt to a heavier load/stress.