Best way to get bench up..

[ej23]

wayy up! I'm 5'11 187 13-14% bf Bench only 185 x 3-5.

 

[FFQuads]

Eat big, lift heavy , and learn how to bench properly.

 

[iggy]

Start a program, eat a lot, be consistent, make a journal, and listen to the guys on these forums. They know what they're talking about.

 

[mekannik]

Train triceps, not 'pecs'.

Learn to arch.

Get speedy.

 

[ej23]

Thanks all.

 

[The Shadow]

rotator work

inclines

close grip bench

 

[perp69]

Check out the bench sticky in the powerlifting form. You should some great improvement in a short time.

Perp

 

[silver_shadow]

get good at overhead presses too.

 

[BiggT]

All good advice.....at 5'11 and 185 and only benching bodyweight for a few reps, don't get too fancy and complicated, just bench, bench, and bench if thats what you want. Pick a constant set/rep range and add weight every week, at your experience level you will make progress beyond belief like that.....train in terms of "pressing" not "chest" and make sure on another pressing day you do overhead lifting and also row, don't let your bench get too far out in front of your barbell row.

 

[TheOak84]

press 3 x a week

use speed work

pull more

strong tris

eat and sleep

many more tips, but those are the most neglected