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Started By
Message
OT gym krewe, advice on how to improve bench press?
Posted on 7/19/16 at 11:13 am
Posted on 7/19/16 at 11:13 am
I am at a major plateau with the bench press. My one rep PR is 225 and I can get 5 reps with 205, but I feel like I am stuck and not improving for a couple of months. Anyone have any advice how to get more reps and eventually heavier weights on the bench press?
This post was edited on 7/19/16 at 11:58 am
39
Posted on 7/19/16 at 11:14 am to LSUTigersVCURams
More creatine and tribulus
Posted on 7/19/16 at 11:16 am to LSUTigersVCURams
Try going lighter and doing sets by double bouncing at the bottom. Builds strength and endurance. After about 4-6 weeks of that, hit your 225 again and go up slightly from there. You'll be surprised how far you will have come.
Posted on 7/19/16 at 11:16 am to LSUTigersVCURams
quit being a pussy and get over your mental barrier
Posted on 7/19/16 at 11:16 am to LSUTigersVCURams
P90X
Posted on 7/19/16 at 11:18 am to LSUTigersVCURams
do more less and then follow up with less more.
Posted on 7/19/16 at 11:18 am to LSUTigersVCURams
I don't even workout and could hit 225
Posted on 7/19/16 at 11:19 am to LSUTigersVCURams
Start doing pyramid bench 12 down to 2 reps
Posted on 7/19/16 at 11:19 am to LSUTigersVCURams
(Pendlay style) barbell rows
A couple of months isn't bad. What you can try is to drop down to 190 or 195 and do a couple of weeks of higher volume (extra rep per set, or perhaps 1 extra set) then go back up.
I think of it like the edge of a blade - you can't keep it razor sharp all the time, there is a range from usable sharp, nicely sharp, razor's edge, and you want to flex within that range when you hit a plateau. You can do that with changing up the cycle (bench later in the week, if you're benching 2 times, drop to 1 time per week), alter your volume (increase at a lower weight or go to failure with only 3 or 4 reps) for a couple of weeks or some combination to get your forward momentum again.
And how much do you weigh baw? At a certain point, you know you won't be able to bench anymore. Not just raw body weight, but genetics play a role here as well.
A couple of months isn't bad. What you can try is to drop down to 190 or 195 and do a couple of weeks of higher volume (extra rep per set, or perhaps 1 extra set) then go back up.
I think of it like the edge of a blade - you can't keep it razor sharp all the time, there is a range from usable sharp, nicely sharp, razor's edge, and you want to flex within that range when you hit a plateau. You can do that with changing up the cycle (bench later in the week, if you're benching 2 times, drop to 1 time per week), alter your volume (increase at a lower weight or go to failure with only 3 or 4 reps) for a couple of weeks or some combination to get your forward momentum again.
And how much do you weigh baw? At a certain point, you know you won't be able to bench anymore. Not just raw body weight, but genetics play a role here as well.
This post was edited on 7/19/16 at 11:20 am
Posted on 7/19/16 at 11:20 am to To the Dome
quote:
I don't even workout and could hit 225
Good for you.
Posted on 7/19/16 at 11:20 am to LSUTigersVCURams
who is that blonde!!!!!!!!!!!!!!
Posted on 7/19/16 at 11:20 am to Chad504boy
Replace flat bench with inclined dumbbell bench for 3-4 weeks. It will work.
Posted on 7/19/16 at 11:21 am to LSUTigersVCURams
Creatine and eat more.
Also start pre-fatiguing your muscles before you bench press.
Also start pre-fatiguing your muscles before you bench press.
This post was edited on 7/19/16 at 11:22 am
Posted on 7/19/16 at 11:21 am to stevengtiger
quote:
Replace flat bench with inclined dumbbell bench for 3-4 weeks. It will work.
+1
Posted on 7/19/16 at 11:22 am to LSUTigersVCURams
Depends on how you work your way up to your one rep max.
If you're like most, you probably do two sets of 135 about 10 times each, then a couple of sets at 185, then 205, then a one rep max.
Set your goal--let's say for next week t should be 235 one time.
Do one or two warm up sets with 105 (yes, 105), the. One set at 135, one set at 185, one or two reps at 205 just to get yourself adjusted to the heavier weight, then skip right to 235.
If your goal is simply additional weight on your one rep max, don't over exert yourself leading up to it.
If you're like most, you probably do two sets of 135 about 10 times each, then a couple of sets at 185, then 205, then a one rep max.
Set your goal--let's say for next week t should be 235 one time.
Do one or two warm up sets with 105 (yes, 105), the. One set at 135, one set at 185, one or two reps at 205 just to get yourself adjusted to the heavier weight, then skip right to 235.
If your goal is simply additional weight on your one rep max, don't over exert yourself leading up to it.
Posted on 7/19/16 at 11:28 am to LSUTigersVCURams
Without knowing what you already do it's hard to give you advice.
Posted on 7/19/16 at 11:32 am to LSUTigersVCURams
time under tension
increase it
increase it
Posted on 7/19/16 at 11:34 am to LSUTigersVCURams
2,2,2....maybe 1...
Posted on 7/19/16 at 11:34 am to LSUTigersVCURams
On flat? Flat is pretty garbage with a bar. I just do incline with a bar at 225+ and flat/decline with dumbbells.
Do 4 weeks with a dumbbells then hit the bar back up. You should start improving after a few weeks of moving back.
Do 4 weeks with a dumbbells then hit the bar back up. You should start improving after a few weeks of moving back.
This post was edited on 7/19/16 at 11:36 am
Posted on 7/19/16 at 11:34 am to LSUTigersVCURams
Mix in some Cross-Fit
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