Trying to get more out of my flat bench!

[BIGTIME420]

I am 6'2" and 210lbs. My problem with the flat bench is my arms are long.
I use to go all the way down with my bench but tore a muscle. I was told to just go to a 90degree with arms and back up. Seems to be working, but I can't seem to get over the 315mark. Any suggestions!!!!!!!!!!!!!

 

[Crank]

try a wider grip. or put ur feet up on the bench. so they are flat on the seat. press onto ur shoulders and try that. it makes u use ur lower chest more.... helps me push over plateaus

 

[BIGTIME420]

already using a wider grip but i will try putting my legs on the bench and see how that works.
thanks

 

[BigBird]

For me, the wider grip puts more stress on the actual shoulder joints and I find I can push more weight when my grip is about one hand-width wider than my shoulders. Also, try going heavy on close-grip benching for triceps. This has enabled me to push more weight in the standard bench press.

 

[Testonut]

I got powerful arms & shoulders, so I don't like having a wide grip.

On the equipment I use (Olympic), there is a little "mark" on the bar... I usually have my long fingers on that mark.

I also got LONG arms... but I take the bar all the way down until it touches my chest..

Anyway..

What has done wonders to my flat bench, is by changing the routine.. I don't do many reps, I simply do 1-2 reps, with HEAVY weights...

2x 120 kilos
1x 130 kilos
1x 140 kilos
1x 150 kilos

Etc...

Seems to work for me at least (Not that im that strong in flat bench, but I keep getting stronger at least).

 

[Crank]

i was only suggesting a wider grip to work the muscles in a different manner.

after a few weeks of that i go back to normal and usually push up more weight.

to build is all about diversity in work outs. u gotta train differently every few months to really work out the entire muscle group.

 

[BIGTIME420]

Thanks for all the help. I will do some switching up and see if I can get over the hump.

 

[crudadillamonkey]

Could try switching to weighted bar dips for a couple months.

 

[SloppyJ]

When I focused on my back more, my bench went up alot.

 

[BigBird]

When I focused on my back more, my bench went up alot.

Interestingly enough, focus on the back can, and does, improve other areas. Professional arm wrestler John Brzenk, credits pullups, of all things, as being the most vital attribute to his arm wrestling success. Go figure. So like you're saying, focusing on back could improve the OPs (or the rest of us) bench press.

 

[GMO]

Since this is in the "Anabolic Zone", I'll just say it. When I reach a plateau in any area, BANG BANG...time for the sauce. That usually improves my bench by at least 20lbs post-cycle.

 

[XYZ]

When I focused on my back more, my bench went up alot.

Here's part of the solution.

The other problem might be the way you're training. Post that up.

 

[XYZ]

Since this is in the "Anabolic Zone", I'll just say it. When I reach a plateau in any area, BANG BANG...time for the sauce. That usually improves my bench by at least 20lbs post-cycle.

Why not just eat more?

 

[BIGTIME420]

I eat all the time and i do bang bang bang. I dont have time to sit hear and tell you every thing I do in the gym. Its just the flat bench that I need to improve on.
warm-up 135
225 3 sets of 8
185 with chains 3 sets 6
185 no chains close grips 3 sets 8
next time on bench I do heavier weight but in short reps 2-4 up to my max 315 im trying to get over

 

[XYZ]

I eat all the time and i do bang bang bang. I dont have time to sit hear and tell you every thing I do in the gym. Its just the flat bench that I need to improve on.
warm-up 135
225 3 sets of 8
185 with chains 3 sets 6
185 no chains close grips 3 sets 8
next time on bench I do heavier weight but in short reps 2-4 up to my max 315 im trying to get over

The eat more comment wasn't directed towards you.

If you can't lay it out it becomes difficult to help.

One thing that helped me was to do an 8 week strength cycle, no AAS just changing up the training routine. Try that to see if it helps.

Train your chest twice a week on day one do 5-6 sets of 1 rep, rest 180 seconds before the next set. Add 5lbs each set. DO NOT DO ALL OF THOSE OTHER SETS YOU HAVE LISTED. take the next day off, the following day do the same for squats. Take the next day off. The following day hit your chest with incline dumbbell presses supersetted with dips - ONLY 80% OF MAX WEIGHT USED, if you don't you'll burn out in three weeks. Do 4 sets of 6 reps on the dumbbells and then 12 reps of dips. 10 seconds between sets and 120 seconds between sets.

The next time you hit your chest heavy again will be in 4 weeks, I promise you'll break the plateau.

You have to keep doing the incline dumbbells and dips every week but the 1 rep exercise changes each week. Week one is flat bench, two is standing military press and three is close grip bench. Week four is when you hit your flat bench again.

 

[colorado]

CT you have this all wrong. I want you to tell me how to get better right now. I'm not going to tell you anything about me. You had better know what I need.

 

[XYZ]

CT you have this all wrong. I want you to tell me how to get better right now. I'm not going to tell you anything about me. You had better know what I need.

LOL - I know.

 

[SloppyJ]

I'd drop the close grip and save it for tricep day.

That's just wearing you out on chest day. Atleast that's what I do. I'd rather save it for tri day and go heavy. Like 250ish.

 

[Work IN Progress]

When I focused on my back more, my bench went up alot.

Word. Strong back = Strong chest.

 

[Work IN Progress]

I'd drop the close grip and save it for tricep day.

That's just wearing you out on chest day. Atleast that's what I do. I'd rather save it for tri day and go heavy. Like 250ish.

Double word. You keep stealing my replies.

 

[dallasfan102]

id say dont even bother with it man, all it does is stroke your ego, iv blown out my shoulder twice heavy flat benching, if anything i would say stick with dumbells and incline.

 

[scaryclown34]

I eat all the time and i do bang bang bang. I dont have time to sit hear and tell you every thing I do in the gym. Its just the flat bench that I need to improve on.
warm-up 135
225 3 sets of 8
185 with chains 3 sets 6
185 no chains close grips 3 sets 8
next time on bench I do heavier weight but in short reps 2-4 up to my max 315 im trying to get over

thats way too many reps if ur trying to blow past ur 1 rep max. ur tiring urself out. u should just do

135x5 1 set
225x5 1 set
275x1 1 set
300x1 1 set
325x1 1 set

i bet youll be able to do this.

then work ur way back down and do the 185 with chains

 

[Crank]

id say dont even bother with it man, all it does is stroke your ego, iv blown out my shoulder twice heavy flat benching, if anything i would say stick with dumbells and incline.

when ur off ur period try again.

thats why not all of us can be ifbb pros. genetics is a bitch.

 

[OTG85]

OP try doing heavy negatives eo workout helps me!

 

[purplerain]

I got powerful arms & shoulders, so I don't like having a wide grip.

On the equipment I use (Olympic), there is a little "mark" on the bar... I usually have my long fingers on that mark.

I also got LONG arms... but I take the bar all the way down until it touches my chest..

Anyway..

What has done wonders to my flat bench, is by changing the routine.. I don't do many reps, I simply do 1-2 reps, with HEAVY weights...

2x 120 kilos
1x 130 kilos
1x 140 kilos
1x 150 kilos

Etc...

Seems to work for me at least (Not that im that strong in flat bench, but I keep getting stronger at least).

I think I love this routine. Let me ask you something do you have a lifting partener with you when you work this routine ? I know I can do heavy weights cause I've done this before but I had a lifting partener. At this gym I'm by my self

 

[Testonut]

I think I love this routine. Let me ask you something do you have a lifting partener with you when you work this routine ? I know I can do heavy weights cause I've done this before but I had a lifting partener. At this gym I'm by my self

Yes, I forgot to mention that.. I always have a training partner.. and if I don't, I just ask someone if they can spot me.. Even though I very rarely actually need help - you are better off SAFE, than SORRY

 

[ROID]

when i focused on my back more, my bench went up alot.

+1

 

[purplerain]

thats way too many reps if ur trying to blow past ur 1 rep max. ur tiring urself out. u should just do

135x5 1 set
225x5 1 set
275x1 1 set
300x1 1 set
325x1 1 set

i bet youll be able to do this.

then work ur way back down and do the 185 with chains

This method also has worked for you ? Tell me how long was it before you could see your bench go up ? So tell me am I burning myself out from getting the heavy weights by warming up with 135x10-15 2 sets before going on ? One more question the gym I lift at has LIFE FITNESS MACHINES is it OKAY to do things the same way since I do not have a partner will I still get the same effect on my body as if I was working with free weights ?

 

[scaryclown34]

This method also has worked for you ? Tell me how long was it before you could see your bench go up ? So tell me am I burning myself out from getting the heavy weights by warming up with 135x10-15 2 sets before going on ? One more question the gym I lift at has LIFE FITNESS MACHINES is it OKAY to do things the same way since I do not have a partner will I still get the same effect on my body as if I was working with free weights ?

by life fitness i assume u mean the smith machine? i know the smith machine bar at my gym which is a yellow life fitness only weighs 25 lbs not 45 lbs like an olympic bar. its definatley safer if ur gonna lift heavy weight by yourself. but some of ur stabilizer muscles wont be fully engaged since its on a track.

 

[SloppyJ]

+1

Save your post count just rep me next time.