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Bench Press
- Thread starter Jordaz
- Start date
Might wanna read this too, it's not a routine, but should offewr some insights
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236818
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236818
RusPA81
New member
Jordaz said:What is the best way to train when trying to increase Bench Press? Anyone have a good program for this? I've tried 5x5 and DC's and they helped alittle. I can not seem to increase and pushing exercises. Should I be hitting the bench twice a week?
And twice a week is not the answer unless you are doing something like WSB, where they have ME and DE days.
erickthegreat11
New member
I bench every other day and continue to make gains.
day 1: Narrow bench, db press, jm press, triceps extensions, forearm curls
day 2: deadlift
day 3: wide bench, weighted dips, squat, quad extensions,
day 4: weighted pull ups, face pulls, pull downs, barbell curls, hammer curls, dumbell curls
day 5: start over with day 1
abdominal work every night, hamstring curls and soleus/calf work every other night
Day 2 is a bit incomplete as Im still tinkering around with exercises
This isnt to say I never have a day off either. When I stay out too late and dont have the energy or something like that, I will skip a day once in a while.
day 1: Narrow bench, db press, jm press, triceps extensions, forearm curls
day 2: deadlift
day 3: wide bench, weighted dips, squat, quad extensions,
day 4: weighted pull ups, face pulls, pull downs, barbell curls, hammer curls, dumbell curls
day 5: start over with day 1
abdominal work every night, hamstring curls and soleus/calf work every other night
Day 2 is a bit incomplete as Im still tinkering around with exercises
This isnt to say I never have a day off either. When I stay out too late and dont have the energy or something like that, I will skip a day once in a while.
Once a week is NOT going to get it. Train your chest at least twice a week if you're a hard gainer on chest.
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
BlkWS6
New member
Originally posted by Prime Rib
Once a week is NOT going to get it. Train your chest at least twice a week if you're a hard gainer on chest.
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
I have to disagree. I train chest once a week and I always make PR's from week to week (well of course to an extent)
Also, he said he has tried DC which would mean that he was benching twice a week (or performing some sort of chest movement twice a week) Maybe WSB is the way he should go now. I did a half ass version of WSB and still managed to put up my strongest bench ever to that point (now granted WSB is benching 2x a week but I think the De and Me days are much different then a lot of programs that call for training a muscle 2x a week).
Once a week is NOT going to get it. Train your chest at least twice a week if you're a hard gainer on chest.
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
I have to disagree. I train chest once a week and I always make PR's from week to week (well of course to an extent)
Also, he said he has tried DC which would mean that he was benching twice a week (or performing some sort of chest movement twice a week) Maybe WSB is the way he should go now. I did a half ass version of WSB and still managed to put up my strongest bench ever to that point (now granted WSB is benching 2x a week but I think the De and Me days are much different then a lot of programs that call for training a muscle 2x a week).
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96crownvic
New member
I went from twice a week to once and I make much bigger gains now.
if you are just concerned with how much weight you can put up i would make sure that your delts are getting stronger (especially the front delts). make sure you are doing db presses or front bar presses, laterals, etc.... guys who have big benches always have big delts. if you want chest development as well do db presses heavy (5-6 reps), always try to increase pounds even if it's for 2 or 3 reps.
Yeah it's the numbers I want to increase. I think my prob is in my delts and tris( along with my long ass arms that almost touch my knees). Heres my current split. Im a very hard gainer I cant do volume! I over trained on the 5x5 routine. Age 26 218lbs 6'1" been traing hard for last 3 years.
Monday.
Squats 2 sets 10-15 reps
Leg curl 2 sets 10-12 reps
SLDL 2 sets 10-12 reps
Calve Raise 10-18 reps
Wendsday
Bench press 2-3sets 6-8 reps
Incline Press 1 set 10 reps
OHP 2-3 sets 8-10 reps
Lateral Raise 2 sets 8-10 reps
Sometimes I trow in dips one set
Friday
Chins or cable pulls 2 sets 5-8 reps
Bent over row 2 sets 8-10 reps
Deadlift 2-3 sets 6-10 reps
Shrugs 1 set to failure
Sunday
Close Grip Bench 2-3 sets 8-10 reps
Tri extension 2 stes 8-10 reps
Barbell. Curl 2 sets 8-10 reps
Hammer Curl 1-2 sets 6-8 reps
Wrist and Grip work.
Monday.
Squats 2 sets 10-15 reps
Leg curl 2 sets 10-12 reps
SLDL 2 sets 10-12 reps
Calve Raise 10-18 reps
Wendsday
Bench press 2-3sets 6-8 reps
Incline Press 1 set 10 reps
OHP 2-3 sets 8-10 reps
Lateral Raise 2 sets 8-10 reps
Sometimes I trow in dips one set
Friday
Chins or cable pulls 2 sets 5-8 reps
Bent over row 2 sets 8-10 reps
Deadlift 2-3 sets 6-10 reps
Shrugs 1 set to failure
Sunday
Close Grip Bench 2-3 sets 8-10 reps
Tri extension 2 stes 8-10 reps
Barbell. Curl 2 sets 8-10 reps
Hammer Curl 1-2 sets 6-8 reps
Wrist and Grip work.
Lord_Suston
New member
tons of incline...
ealrier this year I had problems benching anything over 300, I just couldn't get enough power to move the bar. Then I switched to Incline as my main bench excercise and worked on my shoulders... The later on in the year I had to relearn to bench it took me about 2 weeks, I got 315 for 5 and the week after I got 335 for 5. I have gone back to incline again because I want size more size and strength. But I know for sure that incline made it easier
ealrier this year I had problems benching anything over 300, I just couldn't get enough power to move the bar. Then I switched to Incline as my main bench excercise and worked on my shoulders... The later on in the year I had to relearn to bench it took me about 2 weeks, I got 315 for 5 and the week after I got 335 for 5. I have gone back to incline again because I want size more size and strength. But I know for sure that incline made it easier
Lord_Suston
New member
Jordaz said:
I do a 5x5 for size and strength lately, but before I did 2 work sets by 6 reps with about 3 sets of warm-ups. My elbows are about 45 degrees from my torso, alittle close for bodybuilders and a little too wide for powerlifters
. If the lower side of your back is hurting it means the weight is too much and you are arching your lower back to compensate. I would suggest lowering the weight and every week add 5-10lbs if all reps are perfomred correctly. It takes time but it works.
No more flat benching then. I have to say this is the best board! Training board rulez!
Lord_Suston
New member
Here's my routine so far
Incline 5x5
Flat bench 2x8-10 reps same weight as Incline roughly
Decline 2x8-10 less weight than others work on stretch and pure pectoral contraction
remember to work tris hard and military press these are key to lifting heavy
Incline 5x5
Flat bench 2x8-10 reps same weight as Incline roughly
Decline 2x8-10 less weight than others work on stretch and pure pectoral contraction
remember to work tris hard and military press these are key to lifting heavy
Lord_Suston
New member
Assbeater is right on this one I do delts and tris on a different day.... Usually three days later to allow optimal intnesity for myself
I do military press first then reverse flyes for delts
then I follow up with close-grip bench and then either skull crushers or push downs wioth strict form
I do military press first then reverse flyes for delts
then I follow up with close-grip bench and then either skull crushers or push downs wioth strict form
Lord_Suston
New member
D1 Chest/bis
D2 Legs/ calves
D3 rest
D4 delts/tri
D5 Back/shrugs
D6 rest
D7 maybe rest depending on recovery and tiredness factors
D2 Legs/ calves
D3 rest
D4 delts/tri
D5 Back/shrugs
D6 rest
D7 maybe rest depending on recovery and tiredness factors
pwr_machine
New member
Do you have access to both bands and a 3" block?
The powerlifter tells you to getsome 3" pieces of wood so you can bounce the bar off your chest, this gets you quick results. Like my bench went up 20 pounds in like 2-3 weeks benching two times a week. Also you could do some close grip bench press, change it up and do some dumbbell bench press. Louie Simmons the god of powerlifting trains the board bench, it works.
