How can i increase my bench press?

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    How can i increase my bench press?

    hey guys here's my problem....i am now currently lifting 70 pound dumbells for flat bench press and 50 pound dumbells for incline...i am very happy with this progress...i am now on my fourth month of training....but what i find amazing and sad is my bench press with the barbell...i can only lift 25 pounds a side for flat and an embarrassing 10 pounds a side for incline?????....what am i doing wrong guys???...i see a lot of smaller guys than me lifting the 45 pounds a side and more with ease for barbell while i struggle with these light ass weights....i am super with my dumbell performance but my barbell lacks seriously...please help out a brother!!!!!!!!!

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    How wide is your grip?

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    what is your program like.
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    talk to some PT's at your gym, or privately. Someone who benches well, and knows their theory/technical aspects.

    spend $20-$50 doing a barbell session to find out what/why and learn as much as you can. Cheap, should learn plenty and get your moneys worth for the results that should follow.

    Free diagnosis on the internet without ever watching your movement or doing any analysis vs time in person with a good presser/trainer - which do you think will be more beneficial?

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    Maybe the Bar weighs a lot?

    And im not being a dick about it either, some olympic bars are 20KG.

    Did you put this into account of what you are lifting?

    But apart from that i agree with the other guys, get hands on training. This may assist greatly.

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    cool ok

    well i normally grip the bar at the groves...which is fairly wide...most ppl say that grip really focuses on the chest....in response to the weight of the bar it is actually 55 pounds...so it will in some way inhibit my lift but to me if i can easily lift 80 ponds dumbells why can i at leat make 12 easy reps with the barbell with 45 pounds per side????....in response to how my training routine is...on tuesdays and thursdays i STRICTLY do legs....and on the other days i rotate either between chest and back, arms and shoulders, chest and arms, back and shoulders and oh yes of course abdominals....i often switch up those days to shock my muscles for maximum results....in response to the personal training so sorry to say but the trainers in my gym are all messed up...they at first dislike each other and always criticize the other trainers methods...i was gettin personal training but i stopped that upon learning the situation....so thats it there guys...any more thoughts??

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    I was going to eventually make another thread on getting a 1RM max, whether it be bench, deadlift, or squat.

    The synopsis Ive gathered, that if you want to get better at a particuliar lift, you do it more often. Ok. But I have had the HARDEST time, figuring out when to do it when mixed with OTHER routines. In other words, benching on a day that I should be doing legs.

    I have a hard time balancing the shit out. Anyone have a week example?
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    upper
    lower
    upper
    lower


    Getting better at a lift doesn't neccessarily mean do it more often. It usually means do it less often.
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    Hmph. I remember CowPimp saying otherwise.
    6' 203lbs (12-10-12)
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    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
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    Patrick
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    Quote Originally Posted by AKIRA View Post
    Hmph. I remember CowPimp saying otherwise.
    it depends on many factors and many differnt things.
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    I am Rollo Tomassee..
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    Touche

    So how would you go about it? Say you have a potential client who wants to train for a strength contest at his local gold's. What would the training program look like? His current stats are...mine.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

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    Patrick
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    Quote Originally Posted by AKIRA View Post
    Touche

    So how would you go about it? Say you have a potential client who wants to train for a strength contest at his local gold's. What would the training program look like? His current stats are...mine.
    i would use an upper/lower training split. i woudln't neccessarily bench on both upper days though. on one day i might do a variation like a lock out, a board press, fat bar, etc....on the other day, i might do DBs, or inclines...I may or may not do speed work depending on how your power levels are....I may have very little to start with during the first block and work more on eccentric strength (to develop deceleration and enhance connective tissue) and then increase the volume with it during another phase of the lifting.
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  13. #13
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    Quote Originally Posted by REP REP View Post
    well i normally grip the bar at the groves...which is fairly wide...most ppl say that grip really focuses on the chest....in response to the weight of the bar it is actually 55 pounds...so it will in some way inhibit my lift but to me if i can easily lift 80 ponds dumbells why can i at leat make 12 easy reps with the barbell with 45 pounds per side????....in response to how my training routine is...on tuesdays and thursdays i STRICTLY do legs....and on the other days i rotate either between chest and back, arms and shoulders, chest and arms, back and shoulders and oh yes of course abdominals....i often switch up those days to shock my muscles for maximum results....in response to the personal training so sorry to say but the trainers in my gym are all messed up...they at first dislike each other and always criticize the other trainers methods...i was gettin personal training but i stopped that upon learning the situation....so thats it there guys...any more thoughts??
    Wide grip shortens range of motion and reduces pectoral involvement. Focuses more on anterior deltoid motion. Also, the reason you are so embarrasingly weak compared to the db press is because of the concept of specificity as it relates to the neurological programming differences between the two exercises.

    that said, you clearly need to lower the volume, in my opinion.
    "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

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    Quote Originally Posted by P-funk View Post
    i would use an upper/lower training split. i woudln't neccessarily bench on both upper days though. on one day i might do a variation like a lock out, a board press, fat bar, etc....on the other day, i might do DBs, or inclines...I may or may not do speed work depending on how your power levels are....I may have very little to start with during the first block and work more on eccentric strength (to develop deceleration and enhance connective tissue) and then increase the volume with it during another phase of the lifting.
    Sounds good to me.

    Whats lock out? I am picturing the concept being like a rack deadlift, as in focusing on the last part of concentric (locking out.)

    What is a fat bar? Is it exactly that, a fat bar?

    Would even bother with doing flies or machines on the second day?
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  15. #15
    Patrick
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    Quote Originally Posted by AKIRA View Post
    Sounds good to me.

    Whats lock out? I am picturing the concept being like a rack deadlift, as in focusing on the last part of concentric (locking out.)

    What is a fat bar? Is it exactly that, a fat bar?

    Would even bother with doing flies or machines on the second day?
    lock out is just as you described.

    a fat bar is a think bar, usually >2" in diameter.

    machine stuff....why?

    flies...maybe at the end of a workout with light weight and high reps as a type of dynamic stretching exercise for the shoulder.
    Optimum Sports Performance

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