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Help Bump My Bench Press Up

L

luto199

New member
I'm 6'1, 206lb, long arms.
I've really been lifting for about a year now. My bench has been going up at a decent satisfying pace until recently. I can rep 195 10 times, and my max is about 230. It seems like this is how its been for a long time, too long!
I do tricep/chest monday, then back/shoulders on wed, and bicep/legs on friday.
For chest i do 3 sets flat, 3 sets dumbell, 3 sets incline.
Can anyone help me out, I hate when i dont see gains!
 
a lot of things can help a sticking point. supramaximal eccentrics and statics can be useful.

supramaximal eccentrics are when you take a weight about 20lbs heavier than your 1RM and lower it in a controlled manner down to your chest, and get a spotter to pick it up.

if you haven't already guessed, statics are when you take a slightly heavier weight (than the eccentrics) and simply hold it at the starting position of a press.

if all else fails, eat more. hell, eat more anyways.
 
I think if you let us know where you are failing (ie. off the chest, or locking out) it will be much easier to give some suggestions.
 
Originally posted by luto199
Thanks for the tips lemur
hmm never thouhgt of it that way, i'd have to say im failing locking out.


Hammer those triceps then!!!! And not with kickbacks! Close grip bench press, board presses, tate presses, lying extensions, skull crushers, etc.
 
Thanks WS6
well should i switch up and do triceps on a different day like triceps/legs and biceps/chest or should i leave it be and do triceps 2wice a week???
 
I don't train tri's on chest or shoulder day, because whichever one I hit up first (lets say chest in this instance) my tri's are going to be very taxed before I even hit any direct tricep workout. I prefer to train triceps separately, or on a biceps or back day. You should leave legs by themselves, they alone make for a brutal workout.
 
I agree with bulk, if you are going to be focusing more on triceps train them seperately. One thing to think about...

I work out at home, where the supports on the bench are a bit narrower than usual. This forces me to grip either super wide or just a bit close than regular for my regular bench presses. I prefer closer, so I use it. My friend works out at my house quite often, and due to this neither of us have EVER failed anywhere near the lockout of a bench press.

Try gripping a tad close on all your benches for a while, see if it helps.
 
well i'll defintely try that next chest day, thanks
I just cant beleive my tri's are holding back my bench this much!
 
Yes tri's are crucial to your bench, but also watch how you are training. Make sure you arent maxing every week, and that you arent training to failure every set week after week. I used failure training very sparingly now, and it has really helped my strength.
 
If I may make a suggestion, you should post this on the powerlifting board. Powerlifters know more about how to maximize poundages than anyone.

Most likely, you'll be told to go to www.elitefts.com and read up on the westside method of trainging, which alot of powerlifters are using these days.
 
I find it odd that you can pump out 10 reps with 195, but max with 230.

Don't forget the other major body parts that perform the bench press ... shoulders, rotators, lats ...
 
To strengthen your lift, add strength to your triceps, deltoids, and upper back. Here are some key exercises that you should emphasize in your routine:

Close Grip Bench Presses
Weighted Parallel Dips
Seated Barbell Presses
Barbell Rows
Chins
 
 
well i am rading the testosterone.com articles, but he laughs at the idea of training my chest only once a week. Well sorry buddy, but i got 5 other muscle groups that need training and i have 2 jobs so once a week is all i can do. Although, the 12 steps to a better bench article does sound a little promising, thanks b fold, now i'll have something to read all night!
 
You want a big bench? Those are the guys to talk to....

B True
 
luto199 said:
I'm 6'1, 206lb, long arms.
I've really been lifting for about a year now. My bench has been going up at a decent satisfying pace until recently. I can rep 195 10 times, and my max is about 230. It seems like this is how its been for a long time, too long!
I do tricep/chest monday, then back/shoulders on wed, and bicep/legs on friday.
For chest i do 3 sets flat, 3 sets dumbell, 3 sets incline.
Can anyone help me out, I hate when i dont see gains!
Click to expand...

Didn´t read the other posts so if I´m repeating something...

Have you tried training for power? (over 80% 1 rep max) I got huge strength gains after a couple of weeks.

Also, check your form.
 
If building a big bench is really and truly important to you, do what those articles that B-fold linked you to, tell you to do. I have put over 150 lbs on my bench in the last year by using those methods.

B.
 
 
I decided to work on form and build the triceps for now.
Well can any of you personally reccomend a certain bench program? Knowing i can do 195 x 10, and max around 240 or so, whats a good lifting set? Like
165 x 10 , 185 x 10, 195 x 10, 205 x whatever i can do.
 
Hmmmm..thought I just gave you a few ideas above...

If you are benching 195 x 10 and Louie Simmons is 50+ and had done over 600 in a meet...maybe you should listen to what he is saying...

B True
 
yea i read the articles and theyr'e a good read, but it seems like its for someone who is SOLEY concentrating on upping their bench. I do my chest once a week and its with another muscle group. I understand what he is saying, but im not looking to bench 600, im jut looking to get past where i am. I think i can do that now by perfecting my form, which suked, and hitting my tri's. I was just curious how the normal lay person here would bench if in my position.
 
There are several ways to skin a cat...but I don't think that anyone has found a better one than he has...

Amy Weisberger...benched 319 to set a women's and men's World Record at 132 I think...she also uses this method.

B True
 
Well luto199, I doubt you'll have to worry about benching 600 anytime soon :) I would however look at those articles as tools you can use. You want to get a bigger bench, you agree you need to work on form and strengthen the tri's. Why not dedicate 2-3 months to getting stronger? The strength you gain will cause you to use MUCH bigger weights when you return to BB style lifting, which will in turn make YOU much bigger. This is what I do. Everything has its place. I use BB, PL, and strongman concepts in my training because they all have benefits and I just enjoy working out.
 
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