re: OT gym krewe, advice on how to improve bench press?

logjamming makes a good point. Most of the rest of these folks don't understand basic muscle physiology.

You want to increase your max? Lift heavy (no less than 85% of your 1RM), low reps (easy to find appropriate reps per weight with 1RM chart), 3-5 min breaks between sets. You want to improve your max, perform that lift ~3 times per week. The rest of the nonsensical ghey stuff like double bouncing (whatever the hell that is), pyramid sets, going lighter (gtfo) or going to 1 day of bench per week (seriously gtfo) is certainiy the least efficient way of getting stronger and borderline incorrect.

Find a powerlifting forum and stay off the OT...

Grab a 45 lb plate, lift it over your head and run around the bench yelling "frick you jobu, this is all me bitch!" Slam that shite down, and press 230 like a man.



No seriously, change either your volume, intensity or quit benching for a few wks and do a different type of press. Also, heavy bent over rowing to balance out those back muscles can give you a stronger bench.

week 1 do lighter weight with a 4 count lower 1/4 rep then full rep. 4 sets

week 2 just a 4 count lower 4 sets


week 3 5x5 at 81% then three sets towel bench 2 reps at 95%, 100%.

week 5 5x3 then 3 sets towel bench 2 reps 100%,115%

week 6 max out

quote:

---

Wide, close, and diamond push-ups 3x10-20 every night before sleep helped me get over a hump.

---

I know they are compound movements, but don't diamond pushups work more of the triceps?

OP, start doing Crucifix pushups, brah.

quote:

---

but don't diamond pushups work more of the triceps?

---

Triceps are a huge part of bench press if you're doing them properly.

You will get stronger when you hit puberty. Just try not to do too much now.

If you're really serious about increasing bench, look up the smolov jr program for bench. I went from a 265 to 280 1rm in 3 weeks. Its brutual but it works.

quote:

---

Start doing pyramid bench 12 down to 2 reps

---

My method is this:

1. Warmup
2. 165 X 7
3. 185 X 5
4. 205 X 3
5. 225 X 1

Increase weight for each set by 5 lbs each week.

The best way to increase your 1 rep max is heavy sets 2-3 times a week depending on your body. Just do a warm up and then do 3-4 sets of 2-3 reps. That's it. Do that 2-3 times a week.

Also, freaking eat. You must be pretty small right? i see a lot of guys trying to lose weight and get lean, then they also complain about 1 rep max problems. You can't focus on both.

Now if you are having a particular weak spot like getting it off your chest or straightening your arms, that's a different story and you need to focus on that muscle.

Weighted dips & Lying Triceps Extensions are great assistance exercises for the bench.

Also, not sure how you're working up to your PR but whatever you're doing, switch it up. Consider throwing in some drop sets to get you over the hump.

Make sure you're eating plenty and resting enough.


One more thing, if it's not already, make sure that the OHP is part of your program.