Bench Press

[Rawone04]

I about 6-4"188 lbs and i can only bench press 145 on a ood day. how do i speed up the process?

 

[Phoenix_of_the_ashes]

Take steroids,

 

[semag]

Eh... i guess if you really wanna just see numbers on one exercise, or one muscle group, you can be like all the pansies in the weight room.

Here's a routine that will get your numbers up on bench in a few weeks.

3 times a week (mon-weds-friday or so) go in and do a set of 10 warmups on flat bench, then 3 sets of 3 at as high a weight as you can go.

Then do 3 sets of incline dumbbell, and 3 sets of cable crossovers. Do that 3 times a week and your chest will get stronger way fast, but everything else will lag behind.

 

[Jariel]

As long as the weight taxes your muscles, you will grow, so it's not actually necessary to reach great weights if you're focusing on your physique. Since I started working out, I haven't lifted more than 150lbs, yet I've still made massive gains.

However, (judging by the reading I've been doing) if increasing strength is your goal, try increasing the weight slightly every workout session. If you just increase it by a few lbs per week, you should make some progress.

 

[Rawone04]

Thanks

 

[line_in_the_sand]

<However, (judging by the reading I've been doing) if increasing strength is your goal, try increasing the weight slightly every workout session. If you just increase it by a few lbs per week, you should make some progress.>

He's right! I would like to add a few lines though. If you really want to increase your bench, you also need to work the supporting muscle groups, and legs too, since training them release MUCH more growth hormone into your system.

What part of your benchpress movement are you stuck on?

If you get stuck on the bottom, your back needs work. Do wide-grip pulldowns and rowing movements, or deadlifts!

If you get stuck in the middle part of the movement, I'd say you have a front deltoid-problem, this can be solved with dumbbell og barbell shoulder presses.

If get stuck near the top, it's a tricep problem. Do reverse grip bench presses in the smith machine, or skull crushers.

My point of all this is the fact that chest is just one factor in the bench press. If you strenghten all the areas that I've said, and keep trying to increase your bench with, say 5 lbs, a week, you WILL get there, you just need to focus.

By the way, I also recommend a minimum of 1.5 grams of protein pr pound of bodyweight every day. Yes, I'm one of the Iron Addict/Doggcrapp-brainwashed people, but hey, it works!

Hope this is of some help.

 

[Rawone04]

I get stuck on the bottom and ist mostly technique. I stop whenever my back or arms start to hurt or become a little uncomfotable. Thanks Though i will try all of these things.