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best way to increase max bench?
- Thread starter mayhems
- Start date
wnt2bBeast
New member
strengthen your triceps
heavy board presses with a close/medium grip
lockouts
decline work
heavy board presses with a close/medium grip
lockouts
decline work
wnt2bBeast
New member
drop the iso crap
skulls are very good
close grip and reverse grip benches are also excellent
CG declines
lockouts you can do in a power rack sets the pins high so that you have at least a 3 inch range of motion..get under the bar and use a medium grip and apply pressure until the bar comess off teh pins..ten let it fall back down on the pins..reset do another rep..do these up to a 3 or 5 RM..also do these near the end of your routine
pushdown are fine but they shouldnt be your bread and butter
skulls are very good
close grip and reverse grip benches are also excellent
CG declines
lockouts you can do in a power rack sets the pins high so that you have at least a 3 inch range of motion..get under the bar and use a medium grip and apply pressure until the bar comess off teh pins..ten let it fall back down on the pins..reset do another rep..do these up to a 3 or 5 RM..also do these near the end of your routine
pushdown are fine but they shouldnt be your bread and butter
wnt2bBeast
New member
Madcow2 said:
love em
coolcolj
New member
I Honestly don't think lockouts are needed for the raw bencher. I haven't done any lockout work since I started training, and my bench continues to rise at a fairly rapid rate, and I bench with a pretty long ROM, 14inch grip.
Most people will have more problem at the bottom and sticking point at the middle than at the top where you have good leverage.
Lockout work is a good way to fry yourself and pickup injuries IMO
Top end strength never really transfers down to the bottom, but bottom end strength definitely transfers over to the top
for me - heavy eccentrics at or 10% above your 1RM (keep the volume low), ISO work at the sticking point for strain. The difference between your max bench press and your concentric only bench press (5 sec pause off pins for example) - If your bench is 12% larger or more then you would want to focus on ISO. If your bench is less than 12% greater, then you do eccentrics
Then explosive work for increasing force output, high rep work for muscle mass.
Then lots of rear delt work, lats, lower and mid traps, rotor cuff work - if these are weak, then they will hold back your strength potential, plus you will get injured and pickup shoulder pain etc
anyway this article details some of the stuff that will help you bench more. I personally don't think its a good idea to do all of these in a week like it is in this program unless your a freak and on gear
http://www.t-nation.com/readTopic.do;jsessionid=CE07B06AB5844C5EFED42CC46823CF69.titan?id=539885
Most people will have more problem at the bottom and sticking point at the middle than at the top where you have good leverage.
Lockout work is a good way to fry yourself and pickup injuries IMO
Top end strength never really transfers down to the bottom, but bottom end strength definitely transfers over to the top
for me - heavy eccentrics at or 10% above your 1RM (keep the volume low), ISO work at the sticking point for strain. The difference between your max bench press and your concentric only bench press (5 sec pause off pins for example) - If your bench is 12% larger or more then you would want to focus on ISO. If your bench is less than 12% greater, then you do eccentrics
Then explosive work for increasing force output, high rep work for muscle mass.
Then lots of rear delt work, lats, lower and mid traps, rotor cuff work - if these are weak, then they will hold back your strength potential, plus you will get injured and pickup shoulder pain etc
anyway this article details some of the stuff that will help you bench more. I personally don't think its a good idea to do all of these in a week like it is in this program unless your a freak and on gear
http://www.t-nation.com/readTopic.do;jsessionid=CE07B06AB5844C5EFED42CC46823CF69.titan?id=539885
wnt2bBeast
New member
lockouts are top end strength of course they wont help you at the bottom 
doesnt do any good if you can get the weight off your chest but cant push it further..if your locking out 500 and you bench 315 then you are doing them wrong and injury may occur
The entire range of the bench needs to be trained whether you bench raw or in a shirt!!!!!!!
if you wanna bench big i would look more at teh metal militia guys not t-mag..
just my .02
doesnt do any good if you can get the weight off your chest but cant push it further..if your locking out 500 and you bench 315 then you are doing them wrong and injury may occurThe entire range of the bench needs to be trained whether you bench raw or in a shirt!!!!!!!
if you wanna bench big i would look more at teh metal militia guys not t-mag..
just my .02
Illuminati
New member
donsj said:
these are called reverse bench. fun exercise because it lets you throw up a shit ton o' weight. the weight really gets loaded on at the top of the lift. i like to use the purple (light) jumpstretch bands and do flat bench. did that my last bench day. worked up to 315x1
anybody got a description of tate presses? i have yet to figure these out.
Illuminati said:
I've usually done them on an incline bench. Basically you are using dumbells and performing tricept extensions out to the side (think dumbell starting vertical on your chest with the plate almost resting on your pec, elbows are pointed out from your torso, you are then extending your tricepts using them to move the weight in an arc outward to where your arms are extended). I don't have a link or pictures. You might try Dave Tate's site I believe it's www.elitefts.com. It translates well to improving tricept strength specifically for the bench.
wnt2bBeast
New member
big4life said:
when doing tate presses make sure to keep the dbell heads together..its sort of a press along with an extension type exercise..
heres some video of Ano doing Tate's
http://www.gometal.com/videot/ano_tatepress.avi
Illuminati
New member
Madcow2 said:
basically an elbows out, tricep extension. gotcha. i've done them before, just never called them that.
wnt2bBeast
New member
CoolColJ said:
ill take burns and crawford over CT anyday!!!
wnt2bBeast
New member
Lee said:
let me just say this guy asked how to increase his bench..he didnt ask how can i get my chest bigger etc..persoanlly doing 5x5 with inclines produced the bes size for me..i didnt even need to do the xtra work..ive done flyes my whole life and they havent done shit for me other than maybe allow a good stretch..
anyway, why Declines? first i believe if you want to bench heavy weights you do need to adopt some sort of modified PL style if you want to stay injury free..benching 90 degrees will most likely lead to injury somewhere down the road..look at the amount of pro bb'er that have had bad pec/tri injuries from benching..im not saying you need to become a belly bencher but you will need to tuck your elbows and adopt a little arch and bring the bar lower on your chest..this si where declines come in very handy..for one it will allow you to use a weight higher than what you can flat bench and second it is a lot easier to work the groove which i jsut explained
wnt2bBeast
New member
CoolColJ said:It's a bit like saying, I'll listen to Ronnie, cause he's the biggest and baddest etc
Certain principals of getting stronger hold true, that article has em all
no it doesnt apply here..and ill tell you why..metal militia guys have worked with hundred's of people who just from going to a seminar set PR's of 20-50 lbs..
i dont meant to disrepect you but if people are happy with being near a 300lb bench thats fine.. but if you wanna reach your potential then you have to take into strong consideration what these guys say and do..its that simple..the MM routine most likely needs to be modified as most will overtrain on it..but this is hardly the same thing as following Ronnies routine
coolcolj
New member
Well they are powerlifters and all their stuff is geared to powerlifting benchwork with bench suits - where bench is king
I just don't see the application to the average person benching raw, or where benching is just the means to an end. For example I don't see a thrower benefiting from the metal milita stuff, yet throwers need and do have big benches, but they need lots of RFD in their upper body.
I just don't see the application to the average person benching raw, or where benching is just the means to an end. For example I don't see a thrower benefiting from the metal milita stuff, yet throwers need and do have big benches, but they need lots of RFD in their upper body.
wnt2bBeast
New member
CoolColJ said:
ive seen throwers using boards..besides this thread is not about developing a bench program for a thrower?
their routine includes a raw strength day as well as a shirted day..if you dont see how it applies to the average lifter than i wont be able to help you..sorry..all i know is why are these guys the best benchers in the world??? shirted or not..they must know a thing or two about getting past a sticking point!!
versions of this routine have been working for me..i also know someone who set an APF world record using this variation..when you get to heavy weights it makes more sense to use a shirt more rather than risk injury.i consider myself an average lifter and it has helped me tremendously
Illuminati
New member
wnt2bBeast said:
to add to this...most PLers benefit from a decline bench because it mimics (to some degree) their flat bench when they have their arch, without having to arch.
