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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.
