Thread: Bench Tip For Bigger Numbers

Thanks for the tip! My bench sucks so I'll give that a shot for sure.

I'm discovering even more that pressing straight up is not how I bench best, then again I do mostly reps not even tripples right now.

how many sets do u guys do on bench? like first set i do 8 reps, then i increase weight and do 5 sets, and then i increase weight and do like 3 reps... is that good or should i start off with high weight and go down? and i don't even warmup... i'm confused, help?

I do 4 sets of 8 reps each while increasing the weight on each set.

how do u do the same number of reps after increasing weight?

Originally Posted by pumpthatiron

how do u do the same number of reps after increasing weight?

He probably does not train to failure on each set, once in awhile I use this technique, by pyramidding up the weights but not going to failure. I use some of this right now, to where my sets are really progressively harder warmup sets, with a work set at the end. Or on a back row, I do one light set, then I start throwing on the weights.

I would always recommend warming up. When I was weaker I didn't notice it being an issue, but the stronger you get, the more your CNS and body will need these warmups, to move the big weights AND to stay injury free.

Typically I do about 4 sets of flat bench and 1-2 sets of incline, sometimes I do more volume with lighter weights, and sometimes I throw in declines. Last week I think I did 6 flat sets and 1 incline.

but i never know how many reps or how much weight to use for the warmup so i skip it all together

I start with the bar sometimes, then 135, 225, 275, 315, and so on. Whatever happened to a good old fashioned guess?

Take half of what you bench normally and go at it.

For warmups in general, I like to mainly work with in the rep range I will use for my top set. If I am working up to a heavy triple I would do a light set of 8-10 first. When the weight starts to feel even remotely heavy I start doing triples to establish that groove so to speak. For working sets with lighter weight, fewer warmup sets are needed for me.

i cant bench for crap, so i will try to give this a go!

Thanks for the tip. Pulling the bar apart is one of the things I consistently forget to do. This may very well help me remember, and help me do it correctly. Every time I make a max attempt, I do a little reading on the form, and rediscover my errors. Something I have learned is that failures in form change as weak points change.

Could you please explain what "pulling the bar apart" is?

Thanks.

Originally Posted by cfs3

Could you please explain what "pulling the bar apart" is?

Thanks.

Just like how it sounds. When you are in a bench press position, try to pull the bar apart. It is supposed to help active your triceps more.

Originally Posted by CowPimp

Just like how it sounds. When you are in a bench press position, try to pull the bar apart. It is supposed to help active your triceps more.

pull it apart from center outwards?

Originally Posted by easton

pull it apart from center outwards?

Yes.