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  1. #1
    Join Date
    Jul 2006
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    toronto canada
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    incresing bench press weight

    any tips on how to increase bench press weight?? seems like i've bin stuck on same weight for month and a half

  2.  
    Hi chan,

    take a look here:
    bench press and overhead press same day

  3. #2
    Karky is offline Former member of VulgarityGang
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    had to quit when he became a mod
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    change it up, but stay heavy. Do an assistance movement to train your sticking point. I currently do board press with the board set so i push from my sticking point.

  4. #3
    Join Date
    Jul 2006
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    6,173
    Check your diet, if you want to get stronger you need the fuel and that means a calorie surplus. Also add in some other exercises like dips to help build the muscles used when benching but in a slightly different way. Variation is a key component of muscle growth

  5. #4
    Join Date
    Feb 2007
    Location
    Sydney, Australia
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    What's the weight?

  6. #5
    Join Date
    Jul 2007
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    19
    Lots of things you can try. Try not benching so often, rest is something many people forget about. Try lower weights and higher reps, lift 145lb 10 sets of 15 (Ihave no idea what level you are at). Bench press inclines and declines, this increased my benching tremendously.

  7. #6
    Join Date
    Jul 2007
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    well you could switch in incline/decline/close grip bench.
    or you could switch in incline/decline/close grip dumbbell chest press.
    with any of the options mentioned above you can play with different set rep and rest ranges such as. 4x10 60 second break. 5x5 90 second break. 8x3 2 minute break, or 3x15 30 second break. (I dont' thijnk the 3x15 will help you increase weight though)

    Also, vertical pushes can also help bench press because they work triceps and deltoids, which are used in the bench.

  8. #7
    Join Date
    Jul 2006
    Location
    toronto canada
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    78
    Quote Originally Posted by Street Workout View Post
    Lots of things you can try. Try not benching so often, rest is something many people forget about. Try lower weights and higher reps, lift 145lb 10 sets of 15 (Ihave no idea what level you are at). Bench press inclines and declines, this increased my benching tremendously.
    10 sets of 15 ???:S:S

  9. #8
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    Jul 2006
    Location
    toronto canada
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    for flat i do..125lbs (please dont laugh)

    incline is 115lbs

    and decline is 105 lbs

  10. #9
    Karky is offline Former member of VulgarityGang
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    if your following an FBW, that would be too much.

    How is your technique? do you tuck your elbows? keep the weight on your upper back, butt barly touching the bench, driving with the lats?

  11. #10
    Join Date
    Feb 2007
    Location
    Sydney, Australia
    Posts
    333
    Quote Originally Posted by chan View Post
    for flat i do..125lbs (please dont laugh)

    incline is 115lbs

    and decline is 105 lbs
    Is that in a set of x reps or max lift, or what?

  12. #11
    Join Date
    Jul 2006
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    toronto canada
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    no thats 3X8 buh buy the third set usually cant get up to 8 reps for flat

  13. #12
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    For me a few weeks of weighted dips broke any sticking points.

  14. #13
    Join Date
    May 2007
    Posts
    77
    You should work a little on that decline. Most people decline press more than they flat press. Also, try some static contraction to get used to the weight. Take 130lbs. and hold it up without your arms locked for as long as possible. Do 3-4 sets at least 2 times a week.

  15.  
    Hi chan,

    take a look here:
    bench press and overhead press same day

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