footballplayr
Registered
Whats the best way to increase my bench max over the winter and spring for next football season? my max is 300 now, but id like to be around 350 or so by this summer
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
increasing your bench max
- Thread starter footballplayr
- Start date
OneWheyOrAnother
Registered
- Joined
- Apr 10, 2006
- Messages
- 1,422
- Reaction score
- 156
- Points
- 0
Try adding squats and deadlifts, which recruit 70 - 75% of your skeletal muscle throughout the movements, signaling your body to produce more testosterone and growth hormone. Even those these exercises don't directly train your chest so to speak, they will definitely increase your recovery rate and help your gains with every other exercise.
This is probably the most effective way to help get your bench higher.
But I mean, if you've just stalled..... and can't seem to get any higher, try de-weighting like 10 - 20% and working your way back up. Or some people simply just need to switch over to DB presses for a while, or other compound chest movements similar to bench!
Best of luck
I have a similar problem. And its irritating me now. I can easily bench 160 pounds with dumbbells (80lbs each hand), but I struggle so much with 120lbs with the bench press. I hate the bench press, anyone got a solution?
Ben dur
Registered
your pressing 80lb DB's and benching 120?!!?
and i thought i was abnormal
(press 85's bench max 205)
id suggest you do half your chest work with the bar and the other half with DB's
this could help stimulate different stabilizing muscles, while still stimulating the specific muscles used in bench pressing
this along with a caloric surplus, and a good program otherwise should have your bench max rising in a couple weeks
Sorry I shouldnt have said so easily. I can do it about 3-4 sets of 6-8 reps, but still my benching is embarassing. I watch my form as much as I can but my arms just give up on me all of a sudden, especially my left hand.
Ben dur
Registered
nothing wrong with that... just seems interesting to me that you DB press literally the same weight you bench press
must have some seriously conditioned stabilizing muscles
i like DB press more than bench personally
must have some seriously conditioned stabilizing muscles
i like DB press more than bench personally
Ben dur
Registered
DIGITAL!
id like to direct you to this thread where i got the same reaction
post 18 is where my example starts
post 18-25+
id like to direct you to this thread where i got the same reaction
post 18 is where my example starts
post 18-25+
GOtriSports
Registered
Just to point out. I have the same problem man. I DB bench 80's in each hand and then have a hard time BB benching 145 =(
Ben dur
Registered
i db press 85's x6-8
but i work out with (when i work out with the bar)RARE
135lbs x10-12
155lbs x8
175lbs x6
175 is TOUGH
i dont even attemp it without a spot
funny cause 85's = 170
ive gotten a funny look when i said this too guys
dont worry bout it
but i work out with (when i work out with the bar)RARE
135lbs x10-12
155lbs x8
175lbs x6
175 is TOUGH
i dont even attemp it without a spot
funny cause 85's = 170
ive gotten a funny look when i said this too guys
dont worry bout it
Im completely opposite, i can bench a good 20-30lbs more with a barbell than with dumbells
Ben dur
Registered
Im completely opposite, i can bench a good 20-30lbs more with a barbell than with dumbells
that is not at all unusual from what i have seen and what others report
i have a friend at the gym who can BB press 225 22 times before failure
on the other hand he can only DB press 95's (or larges DB's) 19 times
DB 190 x 19
BB 225 x 22
BIG difference
he is a monster in my eyes
Geez...I can barbell 315 at least 5 times. Havent done it lately. I usually go up to 285 cause I don't bother with a spotter much. Our gym's highest DB are 100's and I usually do inclines 2 sets of 5 to 6. From what i feel there is no way to expect me to be able to do 150 or more with DBs! I wonder if its more a genetic thing or just a matter of developmental issues. But then again I SELDOM do DB flat bench. Maybe I'll start. However in my previous gym I did used to go up high in DBs. It helps to have someone hand you the dbs to. Such a tiring pain to get the weight up when youre by yourself. Gosh there is a guy that is about my size that warms up with 225 and fluidly reps 405 nicely. I'd like to get that strong but I don't think my shoulders could take it. Just one of those things.
Its leg day today though...ick
Its leg day today though...ick
GOtriSports
Registered
wow, I would still say you are pretty strong. At least compared to most of us anyway. I guess all of my lifts are on the low side though since I have only been lifting for strength gains for about 6 months. They are still improving fairly steadily though.
Also, on your legs day comment... I HATE leg days too haha. They are actually my shortest day mainly because I do not do any form of cardio what so ever on leg days but still I just can't stand them. I love anything that deals with my arms/shoulders. Good luck on legs. I have upper body today =)
For football, don't focus so much on bench. SQUATS, SQUATS,SQUATS, DEADS,DEADS,DEADS,POWER CLEANS, POWER CLEANS, POWER CLEANS. Leg and core power for more drive...rule of thumb in football, he with leverage wins(staying lowest), where does a monster bench come into play there. Its a leverage thing, core and legs for explosion. Not even D-lineman, who use their hands in a bench press motion more than anyone on the field, focus on bench that much, they lock on with hands and DRIVE forward, that drive coming from their legs and core. If you make it to college ball, you will know exactly what I am getting at.
Thanks man.GoLdeN M 07
Registered
Cowpimp had told me a while ago that benching involves tricep strength the most so I would do high intensity low rep high set weighted dips, and having big lats helps to push the weight off your chest so a pull/chinups and pullovers here and there wouldnt hurt.
But obviously benching increases bench so bench as well.
+1
don't just focus on your bench. follow a solid routine for your whole body and eat, train, rest, repeat.
my coach has me doing bench 2 days a week. One day I go 3x10 reps with 190.
The other day I go 8 then 5 then 3 reps. With a lot of rest in between. I just started doing this last week, and I already feel a surge in strength.
I don't know how good my advice is, but that is what I am doing and it is working for me.
The other day I go 8 then 5 then 3 reps. With a lot of rest in between. I just started doing this last week, and I already feel a surge in strength.
I don't know how good my advice is, but that is what I am doing and it is working for me.
Ben dur
Registered
sounds like a pretty good technique for increasing bench
i would personally probably do the 3x10 day with DB's but thats my pref
8, 5, 3 is the rep range you want to be hitting for power/shire lbs of lift
dont forget to include LEGS
and a equal amount of back
