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how to improve my bench press

Tricep work, incline bench press, Floor press. Close grip wide grip normal grip bench pressing. Low rep range, In no particular order, just big movements before little 1's. ie: Bench press before tricep extensions.
 
It depends where you are at in terms of being a beginner/intermediate/advanced trainee. This has nothing to do with how much you lift, but it is about the rate at which you can progress and the amount of planning you need to progress.

How are you training the lift now? If like most gym goers, you come in every Monday at 5PM like clockwork and try to bang out max singles, then that is the problem right there.

Strong shoulders and triceps help, the exercises that give you carryover will be individual to you though. Also, I can't stress this enough, keep it as simple as possible, only complicate IF you need to in order to break through a roadblock. Also, it may not be in the cards for you, but gaining weight helps the bench press.

Good luck.
 
BiggT said:
It depends where you are at in terms of being a beginner/intermediate/advanced trainee. This has nothing to do with how much you lift, but it is about the rate at which you can progress and the amount of planning you need to progress.

How are you training the lift now? If like most gym goers, you come in every Monday at 5PM like clockwork and try to bang out max singles, then that is the problem right there.

Strong shoulders and triceps help, the exercises that give you carryover will be individual to you though. Also, I can't stress this enough, keep it as simple as possible, only complicate IF you need to in order to break through a roadblock. Also, it may not be in the cards for you, but gaining weight helps the bench press.

Good luck.
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i have bin training for 5 years ,i just lost some weight from cardio .235 right now ,my chest work out is monday incline smith b press 145x20 185x12 225x7 225x5,7 (done slow and controlled)then flat b press on smith 275x5 315(on good day) x 1,3 /then dip machine leaning forward with 50lb added to the rack/ x7, 10 reps 7x10 /then rack x 5,8/ then i do flat flys with /65x5 55x5 45x5 / thats it .let me know what you think thnx :)
 
First thing I would do to start improving a lift is to get off the Smith and perform it the good, old way.

Next, start thinking in terms of movements and what movements will get you to your goals, as opposed to training 'bodyparts'.

If a big bench is your goal, start training it progressively (even if it means taking 2 steps back in order to take 10 steps forward). Pick a set/rep range to hold constant and add weight each week.....always leave a rep or 2 in the tank and NEVER let the spotter touch the bar during the lift. Just train to add a little weight each week, start conservatively so you don't burn out too quick. Make sure to tuck the elbows and don't flare them.
 
needtogetas said:
stop being a pussy.
Click to expand...

pwned.jpg
 
BiggT said:
First thing I would do to start improving a lift is to get off the Smith and perform it the good, old way.

Next, start thinking in terms of movements and what movements will get you to your goals, as opposed to training 'bodyparts'.

If a big bench is your goal, start training it progressively (even if it means taking 2 steps back in order to take 10 steps forward). Pick a set/rep range to hold constant and add weight each week.....always leave a rep or 2 in the tank and NEVER let the spotter touch the bar during the lift. Just train to add a little weight each week, start conservatively so you don't burn out too quick. Make sure to tuck the elbows and don't flare them.
Click to expand...
i want to ask !see i am really strong on my flys on inlcline flys . i can use 85 lb db and do 5 sec negs no problem for 7 reps and stop 10 inches be4 the db touch to keep tension on my pecks.do you think it might be a tie in muscle ? like front delts or rotator cuff ?? i just want to fix the weakest link . my bench was always my weak point the most i ever got up is 405 on aas i have bin clean for over a year . thnx
 
1968Charger said:
show i pic or is your waset line as big as your chest lol come on i need more of you waset your time 'MORE ' LOL MORE MORE
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go see the pic thread ive posted hundrids of my pics all over this board.
 
1968Charger said:
show i pic or is your waset line as big as your chest lol come on i need more of you waset your time 'MORE ' LOL MORE MORE
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Do you have hair extensions, seriously, no offense, just curious
 
bwahahahaha
i about choked on my chip
BTW, my husband would so crush him! One handed at that!
 
I See The High School Cool Kids Cant Stop Being Stupid I Dont Even Think You All Work Out ,needle Is Fat ,angle Has Realy Bad Hair And Pdaddy Well Need I Say More Lolololol I Love All This Atention .thnx My Many Fans Lol .now Go Post And Help Some People Out here Like We Are Suposed To On Here "....duhhhhhhh
 
1968Charger said:
i have bin training for 5 years ,i just lost some weight from cardio .235 right now ,my chest work out is monday incline smith b press 145x20 185x12 225x7 225x5,7 (done slow and controlled)then flat b press on smith 275x5 315(on good day) x 1,3 /then dip machine leaning forward with 50lb added to the rack/ x7, 10 reps 7x10 /then rack x 5,8/ then i do flat flys with /65x5 55x5 45x5 / thats it .let me know what you think thnx :)
Click to expand...

sorry, already got you beat broette, no worries, stick with it and you'll get there. Seriously try taking your bra off before you lift, you are a chick right?
 
pdaddy said:
sorry, already got you beat broette, no worries, stick with it and you'll get there. Seriously try taking your bra off before you lift, you are a chick right?[/QUOT YEAH 240 LBS CLICK LOL
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To be honest, nothing really improves my bench press but bench pressing. I would just keep working on some sort of progressive scheme. 5x5, 3x3, 1x3, it doesn't really matter. Maybe throw in an 8x3 speed bench or 3x8 bench or something, but keep the basic scheme in their. I read somewhere recently where Madcow was talking about how someone will for example switch to front squats to aid their back squat, but when they go back to back squats they are still at square one. Point being whatever you do to improve your bench press should only be a tiny fraction of the bench picture. Adding some food never hurt either.
 
1968Charger said:
I See The High School Cool Kids Cant Stop Being Stupid I Dont Even Think You All Work Out ,needle Is Fat ,angle Has Realy Bad Hair And Pdaddy Well Need I Say More Lolololol I Love All This Atention .thnx My Many Fans Lol .now Go Post And Help Some People Out here Like We Are Suposed To On Here "....duhhhhhhh
Click to expand...
Why thank you Jr roid monkey.
Know little MAN lets see here, you claim I have the bad hair. bwahahahahahahahahahahahahahahahahahahahahahahaha
not to mention that My husband makes you look my 8 year old sons size.
So slang that trash little dude,have at it
 
ummm Angel you got your hair done??? lol and thnx so much for the atention no realy i do love it.and your married!!! omg i feel sorry for him ,geeez poor guy
 
1968Charger said:
I See The High School Cool Kids Cant Stop Being Stupid I Dont Even Think You All Work Out ,needle Is Fat ,angle Has Realy Bad Hair And Pdaddy Well Need I Say More Lolololol I Love All This Atention .thnx My Many Fans Lol .now Go Post And Help Some People Out here Like We Are Suposed To On Here "....duhhhhhhh
Click to expand...
:worried: he called me fat.lol please.ill out lift youre srcanny ass any day of the week.sept sunday.gatta go to church you know. ;)
 
i love my ignore list and needle stop eating damn it you will only get fatter!!!! ,and thanks again for all your love posts about me ,im so happy im on your mind lololololololol more come on more lol
 
1968Charger said:
ummm Angel you got your hair done??? lol and thnx so much for the atention no realy i do love it.and your married!!! omg i feel sorry for him ,geeez poor guy
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As if I need a little scrawny fella like yourself to sit here and try to bash on me. I get plenty of compliments daily, and even if I did not then oh well. My goal is to not impress people round these parts.
And Yes like I have said many times, I am married.
What does my hair getting done have to do with any of this? After all my hair is not the hair that has been getting bashed on mostly all night long has it? Only few seldom people on this board have said some thing about my hair. But the way I see it is tough shit for them and for you. If you have a problem with my hair, then go cry about it.
You feel sorry for my husband? Good for you. Do you want a gold medal or a colored star? Guess you should have thought of that before you sent me that nice pm with the tongue sticking out and shit. What may I ask was that all about? Notice I felt no need to reply to your shit!
Let me just say this, You claim to have gotten pm's from people. U happen to say the same things that certain others that I know of have said. And you seem to know a lot about other members as well.Dont you think by now you would know who my husband is?
Another thing while we here
Why do you have a certain amount of posts but only a different numbered amount posts are showing??
 
what Angel??? i ,i cant see your post ????? lol hey did you try out for a hobbit on lord of the rings . i thought i saw you in the move ...............lol
 
1968Charger said:
what Angel??? i ,i cant see your post ????? lol hey did you try out for a hobbit on lord of the rings . i thought i saw you in the move ...............lol
Click to expand...
thats real dumb.hitting on a girl.then dissing her cuz she ternd you down.
 
Golly I did not realize which forum this was. My apologies.
i will take this elsewhere, like the trashcan.
Ya'll have a good night
 
wow all this time waseted on me "LOL such losers lol olololololololololololololololololol i cant belive it!!!! redding me every day omg to funny lololololololololololololololololololol all that energy ahahhahahahahahahah wow you guyz are sad p.s i cant see your posts :P
 
1968Charger said:
wow all this time waseted on me "LOL such losers lol olololololololololololololololololol i cant belive it!!!! redding me every day omg to funny lololololololololololololololololololol all that energy ahahhahahahahahahah wow you guyz are sad p.s i cant see your posts :P
Click to expand...

you like a2m?
 
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