Colossus
Master Don Juan
- Joined
- Jan 22, 2005
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Everyone loves to bench (except kerpal). And it's one of the easiest lifts to troubleshoot, but it also goes up the slowest out of the big three. Here are my tips that have been gym-proven:
1. Gain weight.
This really is the simplest and most surefire way to increase a stalled bench. Problem is most guys are too worried about their abs and looking like the flavor of the moment. Benching is more affected by body weight than any other power lift. I dont mean get FAT, I mean bulk up while training heavy and eating your balls off. You would be amazed at what 10 lbs will do for your benching leverages.
2. Build up your lats.
Lats are critical to having 'pop' in the bottom position of your bench. They give you a shelf to drive off of and help you stabilize heavy loads. Pull-downs alone wont cut it, you need to do weighted chins, heavy DB rows, and bent rows or T bar rows.
3. Train your shoulders!
I think this is the #1 reason guys dont reach their bench potential. The standing barbell shoulder press should be your core shoulder exercise. It's no coincidence that when I benched 425 I also was pressing 300. Just make sure to give 2-3 days between these lifts and deload if your shoulders are flaring up.
4. Dont go for a 1-rep max every week
You will fry yourself. Work in heavy triples, doubles, floor press, and pin press. Take a max single every 3-4 weeks. Provided you are working hard enough in the 3 rep range, you will build power and burn out much slower.
5. Have strong triceps, and dont neglect your biceps.
Ever seen a guy with a big bench who has small arms? Didnt think so. Remember benching is primarily a shoulders, triceps, and lat exercise. Your triceps need to be STRONG to bench big. My personal favorites are heavy bench dips and heavy straight bar pressdowns. Also, be sure to hit your biceps moderately heavy at least once a week. You dont want a weak link there.
1. Gain weight.
This really is the simplest and most surefire way to increase a stalled bench. Problem is most guys are too worried about their abs and looking like the flavor of the moment. Benching is more affected by body weight than any other power lift. I dont mean get FAT, I mean bulk up while training heavy and eating your balls off. You would be amazed at what 10 lbs will do for your benching leverages.
2. Build up your lats.
Lats are critical to having 'pop' in the bottom position of your bench. They give you a shelf to drive off of and help you stabilize heavy loads. Pull-downs alone wont cut it, you need to do weighted chins, heavy DB rows, and bent rows or T bar rows.
3. Train your shoulders!
I think this is the #1 reason guys dont reach their bench potential. The standing barbell shoulder press should be your core shoulder exercise. It's no coincidence that when I benched 425 I also was pressing 300. Just make sure to give 2-3 days between these lifts and deload if your shoulders are flaring up.
4. Dont go for a 1-rep max every week
You will fry yourself. Work in heavy triples, doubles, floor press, and pin press. Take a max single every 3-4 weeks. Provided you are working hard enough in the 3 rep range, you will build power and burn out much slower.
5. Have strong triceps, and dont neglect your biceps.
Ever seen a guy with a big bench who has small arms? Didnt think so. Remember benching is primarily a shoulders, triceps, and lat exercise. Your triceps need to be STRONG to bench big. My personal favorites are heavy bench dips and heavy straight bar pressdowns. Also, be sure to hit your biceps moderately heavy at least once a week. You dont want a weak link there.
