Please Scroll Down to See Forums Below
Why is'nt mt Bench Press going up??
- Thread starter scout420
- Start date
zackdarnell
New member
Are you training your tri's? Your lats? Your shoulders? What does your routine look like?scout420 said:
SRY to jump in on your post 420!
But I'm having the same problem.
Failing out of the bottom of the lift.When I pick the weight up it does not have that"heavy"feeling.on the down stroke it still feels good.BUT when I touch my chest and get ready to push it out,I get stuck...my buddy can help me for about 3 inches and I can get it up then,hard due to straining my ass off trying to get it lifted.
Is there any other exercise I should be doing that would eliminate this.
I bust tris and shoulders are strong too.
My chest just sux.
Any help would be appreciated.
THX
SLIP
But I'm having the same problem.
Failing out of the bottom of the lift.When I pick the weight up it does not have that"heavy"feeling.on the down stroke it still feels good.BUT when I touch my chest and get ready to push it out,I get stuck...my buddy can help me for about 3 inches and I can get it up then,hard due to straining my ass off trying to get it lifted.
Is there any other exercise I should be doing that would eliminate this.
I bust tris and shoulders are strong too.
My chest just sux.
Any help would be appreciated.
THX
SLIP
What are you doing to INCREASE your bench press????!!!!
B True
B True
D
Debaser
Guest
Ever think that you could be overtraining as well? Try this super secret routine:
Day one:
Squat 1 x 20
Stiff-legged Deadlift 1 x 12
Pull-up or Pull-down 2 x 12
Barbell Curl 1 x 20
--Rest 2-4 days--
Day Two:
Bench Press 1 x 10
Dip 1 x 10
Military Press 2 x 12
Abs (eh, whatever you like)
Add 1-5 lbs each exercise each workout. Eat 2-3X your bw in protein a day.
Okay this is oversimplified but as I said before 90%+ of this board overtrains. You are not Ronnie Coleman.
*Quote by Iron Addict*
What if, instead of doing so much you never grow, those 3-4 exercises per body-part to ensure “complete development” of all “aspects” of a muscle. What if all you did was:
Squats 400 x 20
Stiff-legged deadlifts 375 x 15
Bench Press 315 x 12
Pull-Up with 100 lbs extra weight x 12
Military Press Body-Weight x 10
Calf-Raise 700 x 15
Weighted Sit-Up 175 x 12
How much bigger would you be than you are now, and what muscle would be under-developed?!?!?!?!?!?
What if that was ALL THE LIFTS YOU ACTUALLY DID ON A WEEK-TO-WEEK BASIS, BUT ACTUALLY DID THAT AMOUNT OF WEIGHT? AND SINCE THAT WAS ALL YOU DID YOU NEVER OVERTRAINED AND YOU WERE ALWAYS ABLE ADD A LITTLE AMOUNT OF WEIGHT TO THE BAR. HOW MUCH FUCKING BIGGER WOULD YOU BE THAN YOU ARE NOW???????
Day one:
Squat 1 x 20
Stiff-legged Deadlift 1 x 12
Pull-up or Pull-down 2 x 12
Barbell Curl 1 x 20
--Rest 2-4 days--
Day Two:
Bench Press 1 x 10
Dip 1 x 10
Military Press 2 x 12
Abs (eh, whatever you like)
Add 1-5 lbs each exercise each workout. Eat 2-3X your bw in protein a day.
Okay this is oversimplified but as I said before 90%+ of this board overtrains. You are not Ronnie Coleman.
*Quote by Iron Addict*
What if, instead of doing so much you never grow, those 3-4 exercises per body-part to ensure “complete development” of all “aspects” of a muscle. What if all you did was:
Squats 400 x 20
Stiff-legged deadlifts 375 x 15
Bench Press 315 x 12
Pull-Up with 100 lbs extra weight x 12
Military Press Body-Weight x 10
Calf-Raise 700 x 15
Weighted Sit-Up 175 x 12
How much bigger would you be than you are now, and what muscle would be under-developed?!?!?!?!?!?
What if that was ALL THE LIFTS YOU ACTUALLY DID ON A WEEK-TO-WEEK BASIS, BUT ACTUALLY DID THAT AMOUNT OF WEIGHT? AND SINCE THAT WAS ALL YOU DID YOU NEVER OVERTRAINED AND YOU WERE ALWAYS ABLE ADD A LITTLE AMOUNT OF WEIGHT TO THE BAR. HOW MUCH FUCKING BIGGER WOULD YOU BE THAN YOU ARE NOW???????
W
WARBIRDWS6
Guest
yeah, like i said in the other bench press post on here....i'm in the same boat. think its my tiny tri's holding me back. gotta be it. inclines are improving as well as fly's....just flat bench. frustrating huh? 
D
Debaser
Guest
Read the post above.
Why are you even waste your time with flyes? All they do is significantly mar your chest recovery.
But go ahead man, because they "carve detail" into your "inner pecs" haha
Why are you even waste your time with flyes? All they do is significantly mar your chest recovery.
But go ahead man, because they "carve detail" into your "inner pecs" haha
C
Citruscide
Guest
What helped my bench is the PL style of bench and hitting my triceps harder and on the opposite end of the week as my chest...
My bench went from around 245 (because of injury) to 315, and last week I got it once, this week I got it up 3 times... I'll hit my goal of 335 by new years EASY.
C-ditty
My bench went from around 245 (because of injury) to 315, and last week I got it once, this week I got it up 3 times... I'll hit my goal of 335 by new years EASY.
C-ditty
D
Debaser
Guest
Does PL style of bench mean the huge arch in your back? This is likely to cause injury for many people.
Sure you can throw up more weight, but this doesn't mean you got any stronger. Bench with a flat back and focus on adding small amounts of weight to the bar each week.
Tell me, if a year from now, you added a solid 150 lbs to your bench, would you not be happy? And would you not have a much larger chest (assuming you ate correctly)?
Sure you can throw up more weight, but this doesn't mean you got any stronger. Bench with a flat back and focus on adding small amounts of weight to the bar each week.
Tell me, if a year from now, you added a solid 150 lbs to your bench, would you not be happy? And would you not have a much larger chest (assuming you ate correctly)?
zackdarnell
New member
There is a lot more to it than that. How is it going to cause injury? If it will, why are there not more PL's with back probs from benching? Also, it is less likely to cause shoulder injury.Debaser said:
D
Debaser
Guest
The more arch you have, the more stress on the spine is imposed. I suggest you pick up a copy of "The Insider's Tell-All Handbook on Weight-Training Technique" by Stuart McRobert.
zackdarnell
New member
Sorry, but as a powerlifter, I think I will continue to bench like one, in the way that allows the most weight to be moved.Debaser said:
D
Debaser
Guest
That's fine, but I don't think the poster is a powerlifter, and he is the one that asked for advice. If he just wants to build muscle, then he's probably interested in the safest way to bench, and not get the highest number possible.
zackdarnell
New member
IMO, the PL style is the safest way. It takes tons of strain off the shoulders. Also, you can bench using the PL style without the massive back arch. That is not the main component of the PL style of benching.Debaser said:
I have almost ZERO chest development from my powerlifter style bench press 
C
Citruscide
Guest
Debaser said:
There is an arch in your back, and it is the most correct form there is... whether PL or standard. Your ASS is firmly planted on the bench, and your "arch" is nor more than it would be than an "arch" you use on bent over barbell rows, or stiff legged deadlifts... it is the natural curvature of the spine... the spine isn't MENT to be straight on the bench.
Also, with the spine straight on the bench, you will put a TREMENDIOUS strain on the shoulders...
There are many books and much information out there... this is great, but with much informaiton, there comes the possibility of disinformation.
C-ditty
Ok........I say to hit your tris heavy....and bench heavy...whatever you can hit a good set of 5 at and do you 3 sets...not an easy set, but a good slow motion set....do you 3 sets of 5 on 3 exercises for your bench and hit tri's the same day....you can even throw in shoulder work also since this is all push movements...i have found that my bench blew way up..i am currently working all three sets on all three exercise at 315 and up....i also throw in a set of 4-3 and 1 after each one to help stimulate the muscle....i work tri's similar, but i do declined skull crusher and then push downs, both close grip and wide and finish off with seated tricep extensions on hammer strength....and believe me..they will grow...i dont see what type of training routine you are doing or any stats...which style is good or bad or better does not matter....what works best for you is good...if you dont have pain etc....your form may be good....you wont know unless you bump up in the weight...mass first then cut later....and on the chest size issue...scott steiner has a huge bench and even he admits it is mostly his tris...his chest although is like a rock is his weakness...even he admits it....
E
E
D
Debaser
Guest
I thought PLers used an exaggerated arch, I use nothing more than a very slight natural curve.
benchmonster
New member
the powerlifting style of bench pressing does not necessarily involve a huge arch. Some arch, some do not. But back injuries on the bench are almost unheard of, honestly.
Even if arching put you in a dangerous position for your back (which it doesn't) but even if it did, what pressure is there on the low back in a bench? the stress is down through the arms, which, last time I checked are attached at the shoulders, and those shoulders should be pinned together, and hammered into the bench for a proper bench setup.
I think these "How can I raise my bench?" threads are hilarious.
Because the guys on the board with the biggest bench presses, will always respond. And those guys are, guess what? Powerlifters.
Typically the powerlifters will tell the struggling bench presser to basically train like a powerlifter if he wants to get his bench up, and then they are jumped on either by the thread starter, or more often, by all the other gym rat "bodybuilders" who have never, and will never see a bodybuilding stage, who jump up and down shouting "No, I want to have a huge bench, but I want to be all pretty too!!!" Or, " I want to have a big bench, but I do not want to train like a powerlifter!!!"
This is, to me, the equivalent of saying. . . "I want to be a marathoner, but I don't want to run a lot"
B.
Even if arching put you in a dangerous position for your back (which it doesn't) but even if it did, what pressure is there on the low back in a bench? the stress is down through the arms, which, last time I checked are attached at the shoulders, and those shoulders should be pinned together, and hammered into the bench for a proper bench setup.
I think these "How can I raise my bench?" threads are hilarious.
Because the guys on the board with the biggest bench presses, will always respond. And those guys are, guess what? Powerlifters.
Typically the powerlifters will tell the struggling bench presser to basically train like a powerlifter if he wants to get his bench up, and then they are jumped on either by the thread starter, or more often, by all the other gym rat "bodybuilders" who have never, and will never see a bodybuilding stage, who jump up and down shouting "No, I want to have a huge bench, but I want to be all pretty too!!!" Or, " I want to have a big bench, but I do not want to train like a powerlifter!!!"
This is, to me, the equivalent of saying. . . "I want to be a marathoner, but I don't want to run a lot"
B.
