How can I increase my bench press?

[ToXiC]

It's been awhile since I've been able to lift regurally due to football and I was wondering if there were any exercises that would especially help with my bench.

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"Life is like a sewer. What you get out of it depends on what you put into it."

 

[semag]

just focus on chest and triceps. Incline, flat, flys, and tricep workouts should do you good

 

[KiLLer]

Just lift! Goddamn what's so hard about lifting weight?!

You can't expect an increase in over-night!
It takes time to increase just 5 lb.!

Lift and stop posting!

 

[Demon]

KiLLeR, please stop giving advice. You were just asking a few weeks ago how to gain strength and strength only.

 

[DIESEL]

Originally posted by semag:
just focus on chest and triceps. Incline, flat, flys, and tricep workouts should do you good

Uh...NO... what do flyes have to do with increasing your bench? Or inclines? Those are bodybuilding movements..

Do you want football specific strength for your bench?

here's a clue.

WORK YOUR BACK - IF YOUR BACK IS WEAK SO WILL YOUR BENCH

WORK YOUR TRAPS - DITTO ABOVE

CLOSE GRIP BENCH PRESSES (USE A 10INCH SPACE IN THE GRIP) BETTER SIMULATES THE ACTIONS YOU WOULD DO IN FOOTBALL THAN THE NORMAL WIDER GRIP BENCH... PLUS IT HAS THE ADDED BENEFIT OF ANNIHILATING THE TRIS...

THE KEY IS TO CYCLE HEAVY AND LIGHTER WORKOUTS.....IF AT ALL POSSIBLE TRY TO USE "LIFTING BANDS" - ASK YOUR COACH IF YOUR GYM HAS ANY.

OR IF YOU'VE GOT THE LOOT JUST GOOGLE SEARCH "WESTSIDE BARBELL CLUB" AND DROP THE 50 BUCKS ON THEIR BENCH PRESSING VIDEO. IT'S WORTH THE MONEY AND THEN SOME.

 

[wheelin&dealin]

Originally posted by ToXiC:
How can I increase my bench press?

Deadlift.

 

[TurfDawg]

If you used to play football, your coach should have bench press routine that should help you increase your bench press. I think pyramids help the best, that's usually what they do in high school routines.

 

[Eltosian]

Originally posted by ToXiC:
It's been awhile since I've been able to lift regurally due to football and I was wondering if there were any exercises that would especially help with my bench.

Gee! If you want to increase your bench press, why not train... the bench press. Of course, some assistance exercises might help, (use of bands, changing grip, ROM, etc.) but you should focus on the bench if you want to increase it.

 

[ToXiC]

Thanks for the responses guys. One other thing I would like to know - How often should I bench? With my current routine I do legs Monday, arms Tuesday,shoulders Wednesday, back Thursday, and chest Friday, so my routine says only to bench on Friday. Would it hurt any if I benched on Tuesday or Wednesday too?

 

[DJ Girevik]

Try a bar that's raised in the middle, so you can go down further on your bench,

 

[DIESEL]

Originally posted by Rusty Metal Up Yours:
Try a bar that's raised in the middle, so you can go down further on your bench,

and destroy your rotator cuff....smart.

 

[Melder]

use dumbells

the use of dumbells allows for a greater range of movement.

also dumbells build up the synergist (the assisting muscles) muscles more then a barbell can.

as for how many times you bench depends on how long you have been benching, you said it's been awhile, so benching twice could help. Try it on Tuesday And Friday. Other then that your workout split looks good.

If you still wanna use a bench, then maybe do this.

Tues: Barbell Bench
Fri: Dumbell Bench

 

[Soshyopathe]

I love dumbells. If I could, I'd have sex with them. I'm still working on the symantics for that one...

However, I did lose barbell bench strength when I started doing dumbell bench.

I don't know which one will translate better for football. Probably barbell for pure strength.

 

[9 juan juan]

Originally posted by ToXiC:
It's been awhile since I've been able to lift regurally due to football and I was wondering if there were any exercises that would especially help with my bench.

this is what works for me...
monday: heavy bench, tuesday: biceps, wednesday: shoulders(heavy front raises if serious about bench), thursday: heavy triceps
(weighted dips and/or close grip b/p), friday: back(heavy), saturday and sunday: rest up for heavy bench on monday again.
this is a bench work out for strength not size...eat and rest much

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My riches consist not in the extent of my possessions, but in the fewness of my wants.

 

[Arod161]

The best exercise I found for increasing your bench press is DIPS. This is a killer exercise! much like the pull-up which works your back and bis. Dips work your chest, and your tricepts. Try throwing in 3 sets of dips to failure in your workout routine everytime you do chest. I usually do about 20 reps per set but yours may be more or less depending on your ability.

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- "As you think, you shall become."
- "A girl earns time with you, not the other way around"
- "Embrace the unknown." ~ Mystery
- "Our only limitations are those we set up in our own minds"
- Napoleon Hill

 

[ToXiC]

Once again, thanks. I took your advice and have already seen a 10lb. gain in my max!

 

[Soshyopathe]

It's all mental anyways.