Please Scroll Down to See Forums Below gettnlarge01
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Sounds like your form needs help.Where is your sticking point[bottom,middle,top]?
I can't pass 235 on the bench..
- Thread starter str8cubano
- Start date
There are so many factors that come into having a good bench press. If you are really concerned, I’d go and find someone reputable who has a good bench press and train with them a few times. Take the time and money out to just go and have them work with you. Buy a video or DVD of training from the MM guys or from WSB. So much information out there.
FOOD helps my press about as much as anything. Eat, eat, eat! Technique is freaking key though, you must have the right technique for the bench press and for you.
There are lots of things that you can do to increase your bench…just get out there and search!
FOOD helps my press about as much as anything. Eat, eat, eat! Technique is freaking key though, you must have the right technique for the bench press and for you.
There are lots of things that you can do to increase your bench…just get out there and search!
BiggT
New member
I second the food. At 6' , 210lbs really isn't going to fill out your leverages, BUT I am going to go against the grain here and say don't get caught up in WSB and MM at this point in your training. I think they are great for advanced lifters. When I say advanced I don't mean how much you lift or how long you have been training, I mean the rate at which you can progress.
Please don't take this wrong, I am saying it to encourage you and let you know you're NOWHERE near tapped out on the bench........don't look for weak points, for you it is an inefficient way to train. You're a healthy adult male who is 6' tall, with a 235 bench the WHOLE FREAKING LIFT is the weak point.
Do some searching around and get a 'form check', and then train it progressively and submaximally (leave some reps in the tank so you can add weight next time). At this point in your benching career, that is the most efficient means for you to progress.
Please don't take this wrong, I am saying it to encourage you and let you know you're NOWHERE near tapped out on the bench........don't look for weak points, for you it is an inefficient way to train. You're a healthy adult male who is 6' tall, with a 235 bench the WHOLE FREAKING LIFT is the weak point.
Do some searching around and get a 'form check', and then train it progressively and submaximally (leave some reps in the tank so you can add weight next time). At this point in your benching career, that is the most efficient means for you to progress.
Protobuilder
New member
A simple progressive plan like the following would help:
First, take a week off of pressing. You've probably been grinding away for weeks on end. Take a break.
Second, we'll press twice a week. Monday & Friday, for example.
Third, drop down to a weight that you can easily get 5 reps with. EASY is the key word. That will be the weight we start w/ in week 1. Over the next 3 weeks or so, you'll add a little bit of weight.
Monday: start w/ a handful of warmup sets (5 reps apiece, give or take). Work up to a top heavy set of 5. So, maybe: 5x95, 5x135, 5x165, 2x185, and 5x205. That might be the first week if 5x205 is real easy for you. Alternatively, you can work up to 200 or something, and stay there for 3 sets of 5. So, 5x95, 5x135, 5x165, 1x185, and then 3x5x195 or 200.
Friday: do the same warmup plan but work up to a heavy triple on your last set. The triple should be a few pounds over Monday's top set of 5. Using the above example, maybe you come in and get a triple w/ 210 (or 207.5). After you get your triple, you could do a few lighter weight / higher rep sets if you want. Nothing crazy. Just 2-3 sets to get in some volume. That's it for "chest." The goal is to improve your bench numbers, not beat yourself into the ground.
The next Tuesday, you use the weight you used for Friday's triple but you'll get 5 reps w/ it. Then, the following Friday, bump up the triple weight again. And repeat. After you "ramp up" over a few easy weeks, you should be ready to bust through your plateau.
This is just one idea, but it's basic progressive training. If you play it conservative the first few weeks, you should have a nice running start and be able to push that number up higher and higher week after week, for at least a few weeks. There are all sorts of ways to do it, but that's one simple example. Note that if the bench number is the big goal, everything else really 'interferes' w/ the resources you can devote to it. IOW, if you do 37 intense sets of flies, don't be surprised when you can't press shit 2 days later.
First, take a week off of pressing. You've probably been grinding away for weeks on end. Take a break.
Second, we'll press twice a week. Monday & Friday, for example.
Third, drop down to a weight that you can easily get 5 reps with. EASY is the key word. That will be the weight we start w/ in week 1. Over the next 3 weeks or so, you'll add a little bit of weight.
Monday: start w/ a handful of warmup sets (5 reps apiece, give or take). Work up to a top heavy set of 5. So, maybe: 5x95, 5x135, 5x165, 2x185, and 5x205. That might be the first week if 5x205 is real easy for you. Alternatively, you can work up to 200 or something, and stay there for 3 sets of 5. So, 5x95, 5x135, 5x165, 1x185, and then 3x5x195 or 200.
Friday: do the same warmup plan but work up to a heavy triple on your last set. The triple should be a few pounds over Monday's top set of 5. Using the above example, maybe you come in and get a triple w/ 210 (or 207.5). After you get your triple, you could do a few lighter weight / higher rep sets if you want. Nothing crazy. Just 2-3 sets to get in some volume. That's it for "chest." The goal is to improve your bench numbers, not beat yourself into the ground.
The next Tuesday, you use the weight you used for Friday's triple but you'll get 5 reps w/ it. Then, the following Friday, bump up the triple weight again. And repeat. After you "ramp up" over a few easy weeks, you should be ready to bust through your plateau.
This is just one idea, but it's basic progressive training. If you play it conservative the first few weeks, you should have a nice running start and be able to push that number up higher and higher week after week, for at least a few weeks. There are all sorts of ways to do it, but that's one simple example. Note that if the bench number is the big goal, everything else really 'interferes' w/ the resources you can devote to it. IOW, if you do 37 intense sets of flies, don't be surprised when you can't press shit 2 days later.
str8cubano
New member
the longest arms I've ever seen...lolHumanTarget said:
str8cubano
New member
Again, I have improved in everything execpt bench. People look at my arms and chest, back and legs and can't belive I can't bench. I think the fact that I haven't pushed myself in recent years since I felt my chest was over developed, and normally only do 2-3 sets for chest. Sometimes just two. Either flys or flat becnh, or incline and flat. Also, when I am on the negative, and say I am at heavy weight, my right bicep hurts like hell...like it can't support the weight. I had an injury back in the day, but I still work through the pain. It really isn't an excuse. I would like to say that my form sucks, but I think it's pretty good. Yes long arms, maybe lack of good triceps, and just pain I suck at bench. I feel my arms don't match my chest/back/legs. I always had big bi's but sucked with tris. Recently I have made my tri's catch up, but not sure. I think it's basic lack of training chest like I train other areas because I have always felt that I didn't want to over develop chest due to genetics, and also I don't have a training partner anymore..
str8cubano
New member
Also, when ever I bench, I never feel that my chest is doing the work. I feel like my arms are either not capable of supporting the weight...My biceps especially feel like screaming when the 235 is on the way down on first rep. So I feel I would definately be able to bench more if my arms would allow me to.
Protobuilder
New member
Then ignore all the crap about progressive training and start doing more curls.
Trojan Horse
New member
My mottoo is if you could bench 100lbs or more over your body weight, you're all good. I don't beleive in this long arm short arm advantage/disadvantage because your arms are suppossedly proportional to your body etc... Don't use that excuse for not reaching your goals. I would suggest to try and warm up with some good sets of push-ups then hit the bench doing very small reps of high weights. Key is very small reps of High/Heavy weights until muscle failure. Rest a few minutes by stretching and then do it again. I bet you'll see an improvement if you keep this up for over a month. Stick with it though and don't stray away by doing your regular sets. Stretch/Push-ups and small reps of Heavy Weight until muscle failure. Have a good spotter!
Lifting N Tx
New member
To summarize all this, do Westside, Metal Militia, heavy/light, train to failure, don't train to failure, etc. Do all these things at once, and all will be good. That is, if you don't die from it... lol.
Seriously, at a 235 bench you don't need anything more complicated than a reasonable method of progression. Something like Protobuilder suggested.
I'd listen to BiggT also, particularly the bit about leaving some reps in the tank. My teen age son was stuck on bench, was going to failure and doing forced reps multiple times a week. When I had him back off a bit and stop going to failure every set he started to progress again.
Not many months ago, I was stuck at 275 on bench and looking for better training methods. I did one round of an HST variation and then started SF 5x5. I haven't maxed out, but my 5RM on bench went up 15 pounds in a couple of months, from 235 to 250. Now I'm using low incline as my main press and it's about to catch my old regular bench records.
All from doing routines that involve training with 2-3x/week frequency, not to failure, with a reasonable method of progression.
Seriously, at a 235 bench you don't need anything more complicated than a reasonable method of progression. Something like Protobuilder suggested.
I'd listen to BiggT also, particularly the bit about leaving some reps in the tank. My teen age son was stuck on bench, was going to failure and doing forced reps multiple times a week. When I had him back off a bit and stop going to failure every set he started to progress again.
Not many months ago, I was stuck at 275 on bench and looking for better training methods. I did one round of an HST variation and then started SF 5x5. I haven't maxed out, but my 5RM on bench went up 15 pounds in a couple of months, from 235 to 250. Now I'm using low incline as my main press and it's about to catch my old regular bench records.
All from doing routines that involve training with 2-3x/week frequency, not to failure, with a reasonable method of progression.
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