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Increase Max Bench Press

Discussion started by absmith

Subject Description

Discuss methods and workout programs for increasing bench press one rep max.

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boilslaw

MM2K

@leegundus: Thanks for the suggestion!

I just started the MM2K program. I'm really excited about it. 

I didn't think I could bench 160 until yesterday. It is very different from the workout programs I've done in the past, and I'm excited to see what results I'll get with it.

Posted by boilslaw on Apr. 28, 2009 at 11:55AM

blbraner

increase bench

I currently use the 5x5 program for my bench real simple 5 sets of 5 reps. Each set should be a struggle to get the 5th set up. Set youself weekly goals. ie: two weeks ago I was stuck at my last set up do do 5 reps of 355. You have to push yourself past that and now I am at 5 reps of 375 without an issue. This also realizing that it isnt just your bench that increases your bench, if you bench for power you learn you user your back and realize that your shoulders and triceps play a huge role too. I am in no way "ripped" as I am sitting at 29% bodyfat but I am 5'7 and 290lbs maxing at 425

Posted by blbraner on Apr. 29, 2009 at 09:51AM

blackbeard09

Progressive overload

I see some people recommending some particular workout and others saying work on your sticking points and so on. At the end of the day, to increase your bench or any other lift:-

1. Progressive overload.

2. Periodization.

Your diet has to be in order and you have to be working on your back and the rest of your body. What concerns me is when the OP says his max is estimated at 225 lbs. Don't estimate your 1RM or use 1RM calculators. You should also have a detailed log of your actual lifting so that you can say on Mar 1st i lifted 200 for 8 but struggled on the 8th rep and then say on May 1st see you lifted 225 and struggled on the 6th rep. Just guessing your 1RM is not good enough.

Posted by blackbeard09 on May. 06, 2009 at 04:36AM

marks1972

Sticking Point

I think it helps to identify your sticking point and work on that.

 

I stalled for a long time at 350lbs, the negative phase was killing me and i was crashing the last 2-3 inches a lot. So i worked on my lats and got my Barbell rows up to around the same weight i was sticking at.. terrible form that would make a bodybuilder cringe, but it made my lats far more comfortable with the heavy load on the bench.

Posted by marks1972 on Jul. 09, 2009 at 12:31PM