Any tips for a better bench? - UK-Muscle Body Building Community

myles · 26-11-2006, 08:06 PM

I am relatively new to lifting, I started a routine seriously about 2 months ago, but my bench is poor to say the least, I can manage 50kg for 4x8 reps, but any more and I am really struggling. I feel I am better in other exercises, ie. deads 100kg 4x8reps, and my improvement is satisfactory, but my bench is stagnant. I see posts from others stating better gains and bigger weights, but as I said, with me there is no progress.I am not being impatient, I just want my bench gains to mirror my other gains. Do I need to go back to basics, and reduce the weight, or man up!

skizxi · 26-11-2006, 08:12 PM

try decline bench press 5x5 for 3 weeks. then go back to flat bench press and you will notice your weigh will go up

myles · 26-11-2006, 08:16 PM

This sounds like a stupid question, but can I incorporate 5x5 into my normal routine? Looking at it now, it IS a stupid question!! Many thanks, I will go the decline press route.

skizxi · 26-11-2006, 08:22 PM

for the next 3 week do declince for chest and know other other exciese. let me know in 4 weeks how much your weight goes up

myles · 26-11-2006, 08:36 PM

Will do, so just declines, my chest also consists of incline flyes, in fact here is my routine, recommended to me as a beginner.
SATURDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps (I am using the bar, but will swap to DB if better!)
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)

SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

MONDAY
REST & Cardio

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

WEDNESDAY
REST & Cardio

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4 sets 6-8 reps
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

FRIDAY
REST & Cardio
On the chest, I have no access to any kit for weighted dips, do you have any recommendation on that side of things, or is it JUST declines, 5x5?
Many apologies if I opened this thread up a bit by posting my whole routine, you might just see a glaring omission somewhere.

skizxi · 26-11-2006, 10:43 PM

keep everything the same apart from trainning chest. just do decline!

trickymicky69 · 26-11-2006, 11:17 PM

i prefer to train delts on my chest day so the next week i bench, my shoulders have totally recovered. i would also bin the flyes for a bit as they dont do much apart from sculpt. i would swap the barbell for dumbells and vice versa. if i wanted my weight to go up like u i would drop the intensity and do something like this

monday- chest and delts
dumbell flat bench- 5x5
barbell incline bench- 4x8
weighted dips- 3x10
standing overhead military press-4x10

i also train arms together i.e bis and tris together. i was like you and now at 75kgs i can bench 110kgs so it worked for me
.

BrokenBack · 27-11-2006, 01:54 PM

Why not try 3 sets of drop sets flat with db's to finish, get 4 pairs of weights, start of popping out 10/12 with your first weight , then 8 with next wieght, and so on untill your on the little ones struggling to do 6 reps, then thats on set done. Trust me do this at the end of your chest workout and if youve done it right the 3rd set should be a killer!

Gridlock · 27-11-2006, 02:07 PM

Chris jenkins made a brilliant post about a year ago on bench technique (and he should know!) If you look through his past posts you will find it - definately worth a read.

If I remember rightly the jist of it was that you need to place your feet firmly on the ground and arch your back so that you are resting on the very top of your shoulders.

I added about 12.5 kgs to my max bench in one session doing this.

BrokenBack · 27-11-2006, 03:05 PM

If you arch your back your going to end up with back problem, plus you end up taking the stress off your pecs, your better off, lifting your legs up so it stops you from arching, then you can put all the stress on your pecs, without damaging your back and maintaining max effort and stress on the pecs, if that makes sense, feel like im babbaling now lol

Gridlock · 27-11-2006, 03:48 PM

Quote:

Originally Posted by BrokenBack

If you arch your back your going to end up with back problem, plus you end up taking the stress off your pecs, your better off, lifting your legs up so it stops you from arching, then you can put all the stress on your pecs, without damaging your back and maintaining max effort and stress on the pecs, if that makes sense, feel like im babbaling now lol

I'm sure this is true, Arching the back is a powerlifting technique that works because it takes stress away from the pecs and shifts it onto stronger muscles. Admittedly this is pretty useless for Bobybuilders but is handy to know how to increase your max bench overnight....

**hackskii** · 27-11-2006, 08:14 PM

Plant your feet firmly on the ground and use the widest stance for legs you can and if you can bring them as close twards the body as possible.
Legs give the body foundation and some of the lift does drive off of the legs.

Use the same bench, same partner, same shoes, everything.

Stick out your chest like it is expanded, this limits the movement of the bar some.

Some pauses are used for strength.

Exhail apon exicution of exercise.

5x5 many people use for power.

If you are trying to get your bench up then I would suggest leaving the isolation exercises alone and concintrate on your bench.

myles · 27-11-2006, 08:41 PM

Many thanks for all the guidelines, I will put them into practise on the next chest day.

myles · 03-12-2006, 10:13 PM

First try on the 5x5 decline dumbbell press today. If the efficiency of the exercise is measured by the ache, then that is one good way of getting the bench press going! Thanks for the tips, I will keep going with this for the next month and see how it pans out.

trickymicky69 · 05-12-2006, 08:46 PM

Quote:

Originally Posted by myles

First try on the 5x5 decline dumbbell press today. If the efficiency of the exercise is measured by the ache, then that is one good way of getting the bench press going! Thanks for the tips, I will keep going with this for the next month and see how it pans out.

i would probably say that the ache is due to using a muscle from a different angle to how you would normally use it. onset muscle soreness isnt always an indication of strength increase but good luck anyhow matey

26-11-2006, 08:06 PM	#1 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Any tips for a better bench? I am relatively new to lifting, I started a routine seriously about 2 months ago, but my bench is poor to say the least, I can manage 50kg for 4x8 reps, but any more and I am really struggling. I feel I am better in other exercises, ie. deads 100kg 4x8reps, and my improvement is satisfactory, but my bench is stagnant. I see posts from others stating better gains and bigger weights, but as I said, with me there is no progress.I am not being impatient, I just want my bench gains to mirror my other gains. Do I need to go back to basics, and reduce the weight, or man up!

26-11-2006, 08:12 PM	#2 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 531	Re: Any tips for a better bench? try decline bench press 5x5 for 3 weeks. then go back to flat bench press and you will notice your weigh will go up

26-11-2006, 08:16 PM	#3 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Re: Any tips for a better bench? This sounds like a stupid question, but can I incorporate 5x5 into my normal routine? Looking at it now, it IS a stupid question!! Many thanks, I will go the decline press route.

26-11-2006, 08:22 PM	#4 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 531	Re: Any tips for a better bench? for the next 3 week do declince for chest and know other other exciese. let me know in 4 weeks how much your weight goes up

26-11-2006, 08:36 PM	#5 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Re: Any tips for a better bench? Will do, so just declines, my chest also consists of incline flyes, in fact here is my routine, recommended to me as a beginner. SATURDAY - Chest/Tri 5 Min warm-up Dumbell Flat Bench - 4 sets 6-8 reps (I am using the bar, but will swap to DB if better!) Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure) Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench) Skull Crushers - 3 sets 6-8 reps (or close grip bench press) overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses) SUNDAY - Back/Bi 5 min warm-up Deadlifts 4 sets 6-8 reps (last set to failure) Bent Over One Arm Dumbell Rows 4 sets 6-8 reps Lat pulldowns 3 sets 6-8 reps (last set to fail) (I would prefer you to do chins instead though if you are strong enough to lift your bodyweight) Barbell Bicep curl 3 sets 6-8 reps One arm Dumbell Hammer curls 3 sets 6-8 reps MONDAY REST & Cardio TUESDAY - Delts/traps 5 min warm-up Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail) Barbell Shrugs 5 sets 6-8 reps WEDNESDAY REST & Cardio THURSDAY - Legs & Abs 5 min warm-up Barbell Squats 4 sets 6-8 reps Stiff Legged Dead Lifts 3 sets 6-8 reps Calf Raises 4 sets 8-10 reps (last set to fail) Weighted Swiss Ball crunches 4 sets 6-8 reps hanging leg raises 4 sets 6-8 reps Dumbell side bends 3 sets 6-8 reps FRIDAY REST & Cardio On the chest, I have no access to any kit for weighted dips, do you have any recommendation on that side of things, or is it JUST declines, 5x5? Many apologies if I opened this thread up a bit by posting my whole routine, you might just see a glaring omission somewhere.

26-11-2006, 10:43 PM	#6 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 531	Re: Any tips for a better bench? keep everything the same apart from trainning chest. just do decline!

26-11-2006, 11:17 PM	#7 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,296	Re: Any tips for a better bench? i prefer to train delts on my chest day so the next week i bench, my shoulders have totally recovered. i would also bin the flyes for a bit as they dont do much apart from sculpt. i would swap the barbell for dumbells and vice versa. if i wanted my weight to go up like u i would drop the intensity and do something like this monday- chest and delts dumbell flat bench- 5x5 barbell incline bench- 4x8 weighted dips- 3x10 standing overhead military press-4x10 i also train arms together i.e bis and tris together. i was like you and now at 75kgs i can bench 110kgs so it worked for me .

27-11-2006, 01:54 PM	#8 (permalink)
BrokenBack Not as in the gay cowboy film, as in a back injury lol Join Date: Nov 2006 Location: uk Posts: 188	Re: Any tips for a better bench? Why not try 3 sets of drop sets flat with db's to finish, get 4 pairs of weights, start of popping out 10/12 with your first weight , then 8 with next wieght, and so on untill your on the little ones struggling to do 6 reps, then thats on set done. Trust me do this at the end of your chest workout and if youve done it right the 3rd set should be a killer!

27-11-2006, 02:07 PM	#9 (permalink)
Gridlock A diamond in the rough Join Date: Nov 2004 Posts: 1,228	Re: Any tips for a better bench? Chris jenkins made a brilliant post about a year ago on bench technique (and he should know!) If you look through his past posts you will find it - definately worth a read. If I remember rightly the jist of it was that you need to place your feet firmly on the ground and arch your back so that you are resting on the very top of your shoulders. I added about 12.5 kgs to my max bench in one session doing this. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-11-2006, 03:05 PM	#10 (permalink)
BrokenBack Not as in the gay cowboy film, as in a back injury lol Join Date: Nov 2006 Location: uk Posts: 188	Re: Any tips for a better bench? If you arch your back your going to end up with back problem, plus you end up taking the stress off your pecs, your better off, lifting your legs up so it stops you from arching, then you can put all the stress on your pecs, without damaging your back and maintaining max effort and stress on the pecs, if that makes sense, feel like im babbaling now lol

27-11-2006, 08:14 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Re: Any tips for a better bench? Plant your feet firmly on the ground and use the widest stance for legs you can and if you can bring them as close twards the body as possible. Legs give the body foundation and some of the lift does drive off of the legs. Use the same bench, same partner, same shoes, everything. Stick out your chest like it is expanded, this limits the movement of the bar some. Some pauses are used for strength. Exhail apon exicution of exercise. 5x5 many people use for power. If you are trying to get your bench up then I would suggest leaving the isolation exercises alone and concintrate on your bench. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-11-2006, 08:41 PM	#13 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Re: Any tips for a better bench? Many thanks for all the guidelines, I will put them into practise on the next chest day.

03-12-2006, 10:13 PM	#14 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Re: Any tips for a better bench? First try on the 5x5 decline dumbbell press today. If the efficiency of the exercise is measured by the ache, then that is one good way of getting the bench press going! Thanks for the tips, I will keep going with this for the next month and see how it pans out.

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