max bench workout

[kingc_79]

today i was gonna do a max upper workout and do a max on bench and push press but time was short and i have to do events sat so i just did the maxes and raises.

1 rep max bench-------260lb----tried 265 but manda had to help me budge it from chestbawling: ) not a pr. same weight as bout a month or so ago

1 rep max push press----------195lbs(15lb pr) tried 205 but didnt get it all the way. owell at least its improving.

lat/front/rear raises w/5lb plate----2 sets of 15 ea

the bench sucked. i need to work on my lower portion of the bench evidently. but i think i need ohp's(have weak shoulders) for my events even more so ill worry bout that and hope my bench comes up i guess.

 

[Cuthbert]

Do you do your speed work for bench?

 

[kingc_79]

yea usually do 8 sets of 3 reps w/different grips for bench.

 

[kingc_79]

is there anything else i could be doin for this

 

[from zero]

Lower portion recruits the lats, no? Hit the deads, chins, and rows buddy.

 

[Lord_Suston]

Try inclines, I swear they help the lower part of my bench tremedously. since you have to stretch more when you touch your chest on incline they help you utilize the pec contraction more forcefully on flat bench, plus they build the front felts real nice for military pressing or push press

 

[kingc_79]

thanks guys..i'll start doin inclines more and i do rows now. i just started subin them in the place of heavy weighted chins.(i love these so it was hare to switch but i needed to for a while)

 

[crew9]

Lower portion recruits the lats, no? Hit the deads, chins, and rows buddy.

I thought the lats helped with lowering and stabilizing the bar, and in powerlifting pulling the bar to touch? Lats pull not push so if he's getting stuck at the bottom it would be more chest he's in weak in would it not?

 

[PolishHammer1977]

You are still getting stronger and for the record definitely are the thickest 175'er I have ever seen.

Inclines may help your flat bench brother.
Explosive push ups too.

 

[Exodus]

I thought the lats helped with lowering and stabilizing the bar, and in powerlifting pulling the bar to touch? Lats pull not push so if he's getting stuck at the bottom it would be more chest he's in weak in would it not?

lats play a big role in stabilizing the bar like you said..........they keep the bar low on the body so you can press with more tries, and less pec and shoulder. but pull your arms back where you are like your benching, and flare your lats.............. your arms and shoulders move forward.

X

 

[tiger88]

Do you do your speed work for bench?

that is the asnwer.......try a speed rountine and u be shocked how much more speed and power u can add to ur single rep bench

 

[JollyRogers]

Inclines, Rows, Weighted Dips, Close-Grips, Militarys .... are the best IMO for Getting your flat bench up !

 

[cheesecake]

260lb bench at 175 is nothing to baulk at. That's some serious weight bro.

Be proud and keep up the good work.
...chad...