Please Scroll Down to See Forums Below Tom Treutlein
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Yeah, I've read that before Bran. Awhile back, actually.
Bigger Bench Tips!!
- Thread starter wnt2bBeast
- Start date
Yarg!
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I think doing it twice a week will help. That is the age old question "how do I increase my bench". Well I found out that the best way to do this was to not only work the muscles that support this exercise (tris/delts) , but ALSO working it twice a week. Only lowering the volume/ weight helps. Try doing this with 4 days apart. In fact, just do this for 3 weeks (6 sessions) I am pretty convinced you will get a better lift out of it all:
Monday (go till failure)
Warmup Barbell Flat (1-2 set, REALLY light)
5x2, add weight 3x1
INcline
5x2
Dips
5x2
(if you put on weights that u think u can only nail 5 reps for , and u manage to go further.. do it! dont stop till failure. Its 90 percent of that 3x1 that improves the weight drastically)
Sat or Friday (4-5 days rest) (dont try anything to failure today, its just light stuff)
Incline bb- 2x8
Incline DB -2x8
Flat bb- 1x8
Flies 2x10
..................... Optional
Dips 2x8
Decline press 2x8
Just try this for 2-3 weeks, see what u think. It worked WONDERS for me, so it'll prolly work for you. Rememer to rest /eat well and there is no routine set in stone. You just gotta see whats right for u. Btw, if you work chest twice a week, i dont think u need to worry bout tris/delts anymore too much because they get hit pretty damn hard. and always tuck your shoulder blades in, and use ur lats abit if slow on the push portion.
Monday (go till failure)
Warmup Barbell Flat (1-2 set, REALLY light)
5x2, add weight 3x1
INcline
5x2
Dips
5x2
(if you put on weights that u think u can only nail 5 reps for , and u manage to go further.. do it! dont stop till failure. Its 90 percent of that 3x1 that improves the weight drastically)
Sat or Friday (4-5 days rest) (dont try anything to failure today, its just light stuff)
Incline bb- 2x8
Incline DB -2x8
Flat bb- 1x8
Flies 2x10
..................... Optional
Dips 2x8
Decline press 2x8
Just try this for 2-3 weeks, see what u think. It worked WONDERS for me, so it'll prolly work for you. Rememer to rest /eat well and there is no routine set in stone. You just gotta see whats right for u. Btw, if you work chest twice a week, i dont think u need to worry bout tris/delts anymore too much because they get hit pretty damn hard. and always tuck your shoulder blades in, and use ur lats abit if slow on the push portion.
Tom Treutlein
New member
That's similar to Westside. A max effort day and a dynamic effort day. One heavy, one light, speed workout.
. i only realized this fact after i have been doing this routine for awhile. so if westside had not been invented yet, I would have invented it! Rawr!wnt2bBeast
New member
Bran987 said:
thanks for the link..I kinda disagree with it..Seems like hes saying that people only use their arms to push the weight up which will cause stress on the shoulders..But when you push your whole body and force from the lats i feel the stress come off the shoulders and onto my pecs more!!Maybe im thinking too much its just that ive been stuck at 275 for about 4-6 for a while..maybe i should jump to that weight sooner in my workout..well see..anyone else with opinions chime in!!!
1. I couldnt agree more with the first point, ONLY BENCH ONCE PER WEEK.
However...the second two are a little off.
2. Foot placement is not that critical. For many it is important, but i could care less. I have never planted my feet so that i can keep my back and ass on the bench. Too many people tend to drive with their legs and instantly their ass comes up off the bench. You are working your chest, not your legs!
3. Bench were you are comfortable. Peoples' shoulders tract differently, so do what is comfortable to you. Their is nothing wrong with heeding this advice, but do what feels natural.
Lastly, one of the best ways to improves one bench is through the use of sets of 10 reps. Warmup and then do 3 sets of 10 at a weight at which you can normally do a set of 10. By time you get to the second and third sets of 10, you wont be able to complete them. Try this, i went from doing 1 set of 10 @ 315, after 3 months, i could do 3 sets of 10 @ 315. Currently i can do 3 sets of 15 @ 315.
Example: 135 (15-20 reps)
225 (10 reps)
275 (6 reps)
315 (10reps) for 3 sets
rest pauses (heavier) for a set of 3.
Try it guys, you will be presently suprised. However, you will have to regress at the start, but after several months your bench should explode.
However...the second two are a little off.
2. Foot placement is not that critical. For many it is important, but i could care less. I have never planted my feet so that i can keep my back and ass on the bench. Too many people tend to drive with their legs and instantly their ass comes up off the bench. You are working your chest, not your legs!
3. Bench were you are comfortable. Peoples' shoulders tract differently, so do what is comfortable to you. Their is nothing wrong with heeding this advice, but do what feels natural.
Lastly, one of the best ways to improves one bench is through the use of sets of 10 reps. Warmup and then do 3 sets of 10 at a weight at which you can normally do a set of 10. By time you get to the second and third sets of 10, you wont be able to complete them. Try this, i went from doing 1 set of 10 @ 315, after 3 months, i could do 3 sets of 10 @ 315. Currently i can do 3 sets of 15 @ 315.
Example: 135 (15-20 reps)
225 (10 reps)
275 (6 reps)
315 (10reps) for 3 sets
rest pauses (heavier) for a set of 3.
Try it guys, you will be presently suprised. However, you will have to regress at the start, but after several months your bench should explode.
bigdho
New member
Im living proof that you fuck up your shoulders eventually if you have your elbows out in a t position. I HAVE to pull in my elbows or I WILL hurt after I bench. Rotator injuries take forever to heal......but now I like the change in the way I bench,it seems to be more of a controled movement. The funny thing is it only hurts when I bench, any other time it doesnt hurt......figures
wnt2bBeast
New member
alxx11uml said:
D-bells are great they do offer more range of motion and will help you develop a better bench..you can do one of 2 things: either alternate from d-bells to the bar every workout or use either one for a few weeks at a time and see if you make any improvements..
