Improving Bench Press

MC428 · 10-27-2009, 06:55 PM

Looking for advice/suggestions-

So I've been following one of the New Rules programs for a little under a year now and just this past week started HIII. Now I've made some considerable gains with my squats and deadlifts but I just can't seem to improve my bench. I'm lucky if I benched above 150 during Strength II. Does anybody have any suggestions how I can improve my bench - doing something in addition to my regular workouts? Thanks!

redwine99 · 10-27-2009, 07:10 PM

Push up variations?

NACHO · 10-27-2009, 09:54 PM

Quote:

Originally Posted by MC428

Looking for advice/suggestions-

So I've been following one of the New Rules programs for a little under a year now and just this past week started HIII. Now I've made some considerable gains with my squats and deadlifts but I just can't seem to improve my bench. I'm lucky if I benched above 150 during Strength II. Does anybody have any suggestions how I can improve my bench - doing something in addition to my regular workouts? Thanks!

Bench press, eat more, run less.

eric_maryland · 10-28-2009, 08:37 AM

I read something recently that Alwyn wrote about situations similar to yours. It's in an article on his site called "Releasing the Brakes"

http://www.alwyncosgrove.com/releasing-the-brakes.html

He addresses the bench press specifically and a couple of other things. I thought it was a good discussion that made pretty good sense.

Lost Dog · 10-28-2009, 09:22 AM

I'm not a heavy bencher. I've been at the same level for a long time, despite other numbers really going up. I think it's a psychological thing for me, and would be fixed by getting an experienced training group or partner so I really give it my all.

NACHO · 10-28-2009, 02:34 PM

150? C'mon check out this girl kick your ass.

http://www.youtube.com/watch?v=KAOr7...layer_embedded

http://www.youtube.com/watch?v=dSv8j...eature=related

http://www.youtube.com/watch?v=3uuB-...layer_embedded

By the way I cannot bench much more than you so don't feel bad.

MC428 · 10-28-2009, 05:35 PM

Thanks for that eric! It was a good read and I'm going to incorporate the mini-workouts Alwyn recommends into the HIII module I just started.

And NACHO - uh yea. All I have to say is with that kind of form she won't be lifting that heavy for much longer.....

JC1947 · 10-28-2009, 07:43 PM

I wouldn't worry about it.

There is too much emphasis put on "How much ya Bench?" IMO.

The Dead lift is what really says how strong you are.

cycomiko · 10-29-2009, 01:48 AM

The deadlift only shows how strong you are when you are no good at bench

andyhdz · 10-29-2009, 10:54 AM

the bench show how strong people with short arms are

eastcoastsurfer · 10-30-2009, 08:18 AM

Are you sure you're benching with correct form? Shoulder blades back, feet solid on the floor, butt flat on the bench, some natural arch in your spine, wrists totally locked straight so your second knuckles are facing the ceiling.

Beyond that, where is your bench weak? Are you failing in the hole (near your chest), or mid-way or at the finish? From bottom to top the primary drivers are chest, shoulders, tris.

Also, what weight did you start and how much do you weigh? 150 could be great depending on where you started and your weight. It takes time to get really strong.

MC428 · 10-31-2009, 10:51 AM

It isn't so much that I just want to be able to say that I put up big numbers for benching. It's more that I've hit this plateau that I can't seem to break. But I like you're line of thinking JC considering I've made some considerable gains with my deadlift :-D

eastcoast - I'm sure my form could use some improvement and I'm trying to work on it. I'm weak driving the bar off my chest so obv. I need to strengthen my chest muscles. If I can get the bar up I have no problem locking it out. I don't remember what I started at but I weigh about 175. All I know I haven't been able to get past 150 for months now. Like I said above I'm going to use the workouts Alwyn has in his releasing the brakes article and see if I can make any improvements.

Thanks guys!

JC1947 · 11-02-2009, 08:21 AM

Quote:

Originally Posted by MC428

It isn't so much that I just want to be able to say that I put up big numbers for benching. It's more that I've hit this plateau that I can't seem to break. But I like you're line of thinking JC considering I've made some considerable gains with my deadlift :-D

Do you have long arms?

That could be it.

Most of the guys that bench a lot are little squatty bodies with barrel chests and stubby little arms. Then, when they lay down on the bench, they take a wide grip and arch their backs so much you could drive a truck underneath it. As a result they move the bar maybe 7 inches from their chest to lockout.

I have long arms. I move the bar 17 inches from my chest to lockout.
So what if my bench is only 225? I'm doing over twice the foot lbs. of work to get that weight up.

NACHO · 11-02-2009, 10:19 PM

Quote:

Originally Posted by JC1947

Do you have long arms?

That could be it.

Most of the guys that bench a lot are little squatty bodies with barrel chests and stubby little arms. Then, when they lay down on the bench, they take a wide grip and arch their backs so much you could drive a truck underneath it. As a result they move the bar maybe 7 inches from their chest to lockout.

I have long arms. I move the bar 17 inches from my chest to lockout.
So what if my bench is only 225? I'm doing over twice the foot lbs. of work to get that weight up.

No that is not it. While I of course agree with you 100% long arms and a thin chest make it more difficult to bench this dude is saying he weighs in at 177 pounds so I sincerely doubt he could be that tall.

I am severely weak and 6'9". Obviously my arms are much longer.

I bench 175 6 times. I am almost embarrassed when I bench at the gym but again I realize we all start somewhere.

150 is a pretty sad number for someone that weighs 177 lbs. and has been lifting for almost a year. Assuming all your body parts work correctly and you're not like 90 years old I would stick to my original advice.

Bench press, eat more, run less. Clearly something is inhibiting your muscle growth. If your bench was stuck at 190 or something then I would into "releasing the brakes" but at 150 you're just a pathetic weakling on the bench press.

(I am too - so just take it in stride)

DadofTwo · 11-03-2009, 10:56 AM

I don't have anything to share as far as better methods. However for me it was all mental. In my head I had it set that I could only bench x amount. (I don't recall how much it was)
But one day I was feeling good and thought I would try to see what my 1RM would be. So I had a spotter help me. Loaded the bar with an extra 30lbs just for ha ha's. I lifted it without a problem. I was able to add another 15lbs before I started to fatigue .

It blew me away in how much more I could actually lift. From there on out I was able to steadily increase my weights. Since that moment I realized how much being mentally focused can change how much you can actually lift. Its sad to see how long it took me to realize that. But now that I know my gains have shot through the roof.

cycomiko · 11-04-2009, 03:48 AM

world torque championships, its not the weight you move, but the moment of force you have.

if you want to bench more, bench more. If you want to run more, run more.

Worrying about individual muscles is pointless, they are all maximally active throughout the movement, and are involved in moving the weight where ever they are.