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Bench Press Tips

Raptor

Raptor

Member
Dec 10, 2010
14
0
#1
I'm currently in training to try to hit a goal of 300 lbs. and I have been working out with a powerlifting routine, working my core and doing lots of rows to balance out my emphasis on bench. I'm 6'2'' and about 180 lbs and am gaining but very slowly. I was at 275 for solid 5 weeks and recently had a breakthrough and hit 285. I feel its gonna be rough to get these last 15 lbs, I've been lifting since I was 14 and I'm 28 now, so I'm confident in my form, do any of you guys have any tips that could help put me over the edge?
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,595
3,418
#2
What does your current routine look like?
 
Raptor

Raptor

Member
Dec 10, 2010
14
0
#3
I have 3 workouts

#1
Deadlift 3 sets of 6
Bench 3 sets of 6, + 1 set of 3
Bent over rows 3 sets of 6
Chin ups 3 sets of 10, 1st no weight, 2nd +10 lbs, 3rd + 20 lbs
Dumb bell Bench 3 sets of 6

#2
Squat 3 sets of 6
Push Press 3 sets of 6
3 sets of dips, 1st set 25 no weight, 2nd set of 10 + 45 lbs, 3rd set of 10 +70 lbs
Low Row 3 sets of 6
100 pushups, 3 sets of 33 ( last with 34)

#3

Front Squat 3 sets if 6
Incline Bench 3 sets of 6
Bent over rows 3 sets of 6
5 sets of 8-10 with various triceps

Any help or tips to modify this is much appreciated
 
J

jute

Senior Member
Dec 22, 2010
142
9
#4
why in the world would you deadlift then bench in the same day? Your killing your self.. No wonder your lifts arent going up..
You should have a bench only day..Then after benching do some heavy declines, followed by light inclines presses.. Next week alternate those.. Even through in some pec deck or dumbell presses
 
chicken_hawk

chicken_hawk

MuscleHead
Oct 28, 2010
718
149
#5
I might consider following Wendler's 5-3-1 or Rippetoe's 5x5 for some time proven structure and results. Also if you have not been to elitefts.com over at you tube, than you should. By the time your done watchin their vids you'll add 15lbs to your PR's.

Hit it hard,
Hawk
 
Last edited:
LITTLEMAGS

LITTLEMAGS

VIP Member
Nov 1, 2010
326
109
#6
^^ agree...I train with Matt Kroc and we have a dedicated bench day.
2 warm up sets (12-15 reps)
5 sets
set 1-80% of 1RM for 5 reps
set 2-10 pds off x5 reps
set 3-10 pds off x5 reps
set 4-10 pds off x5 reps
set 5-10 pds off x5 reps

2 set of heavy HEAVY dips

2 set dumbell inclines

THIS is our start point. The next week we INCREASE our set 1. weight by 10 pounds and then follow same routine as above. Every week we increase our set 1 weights until we hit 5 weeks and then one week DELOAD.

MY bench 1 RM was 320 when I started training with him in Sept. MY 1RM max NOW with a pause is 425.
I have to say USING a dedicated program for strength WILL go up.

I suggest you look at the slingshot (google it) to help get you in the groove with proper lifting. My youtube page (littlemags) has me and matt using it.
 
fixxer

fixxer

MuscleHead
Dec 15, 2010
993
162
#7
Holy shit, awesome progress LM!

I agree with everyone else, have yourself a dedicated chest day so you can give it your undevided attention. Start going heavy on shoulders and back as well. I can military press 315, so benching 315 is a walk in the park, ya dig?
 
J

jute

Senior Member
Dec 22, 2010
142
9
#9
Im lucky enough to be able to train with one of the strongest powerlifters at 181 in the world.. We benched on sunday.. My best was 518 on 3 boards for a double.. After some advice from my buddy, and we tweaked a few things.. I smashed 550 on 2 boards.. You have to learn to use your lats when benching.. I always thought I did but I wasnt.. Today, it feels like I did a total back workout yesterday..
 
KBD

KBD

I Look Good...
Sep 13, 2010
2,312
107
#10
I'm currently in training to try to hit a goal of 300 lbs. and I have been working out with a powerlifting routine, working my core and doing lots of rows to balance out my emphasis on bench. I'm 6'2'' and about 180 lbs and am gaining but very slowly. I was at 275 for solid 5 weeks and recently had a breakthrough and hit 285. I feel its gonna be rough to get these last 15 lbs, I've been lifting since I was 14 and I'm 28 now, so I'm confident in my form, do any of you guys have any tips that could help put me over the edge?
Eat more food.. And deads bench and bent over rows in the same day? Jesus christ dude, do you pass out when u get home lol. Way too much.
 
AWARE72

AWARE72

MuscleHead
Oct 17, 2010
323
18
#11
Ok...I have done the 5x5 program and it worked very well. AND yes you sqaut 3 times a week, you bench and squat on the same day. As long as you recover well it can be done. I followed Bill Starrs Intermient 5x5 program. I have the spread sheet from madcows site if anyone needs it...
 
J

jute

Senior Member
Dec 22, 2010
142
9
#12
why would want to bench and squat on the same day? I find it hard to beleive your going to get very strong that way, especially squatting 3x a week.. Your going to burn out your CNS
 
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