How to increase bench?
Irvseg93
Posts: 7 Member
My bench is currently 295. I been stuck here for about 2 weeks. I currently do bands bench which in turn helps with the tension . If it matters my deadlift is 395 and my squat is 355. I weigh about 180 and I am 5'10. Any tips will be much appreciated . I also do a high protein medium carb diet and I sleep about 8-9 hours a day . Oh yea I'm 24
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Replies
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Ever heard of the SlingShot?
It's a heavy duty elastic band that assists you to bench more wt, which helps you develop more strength to bench w/o it.
There are at least 2 models, the blue ("less resistant) "reactive" and red (more resistant) "original" models.
See:
https://www.howmuchyabench.net/shop/sling-shot/reactive-slingshot/
and
https://www.howmuchyabench.net/shop/sling-shot/original-sling-shot-4/
I've got a blue one and it helped me break thru to a 210 BP, which was a big deal for me at 67 yrs of age and 158#.
From what you've said, you'd probably need a red one. You can Google for reviews which are generally positive.4 -
Thanks I'll check it out !0
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Hey, man! Gonna ask the obvious question - how is your form?
I ask that because I know that when my form was wrong (on bench, squats, dead lifts, et al) I would reach a weight and then could not go past it. Then I would hurt myself. Then I would fix it. Then the weights would go up (a bunch).
Do you drive with your legs? Have your feet and knees in the right position? If you were on the bench and ready to lift and I came by and pushed you, would you move? Or, would you stay in position?
I would suppose that your form is spot-on, but I still ask. I am not smart enough to assume anything.1 -
Eccentric training can help.
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Additionally, where is (are) your sticking point(s)? Where is the struggle?2
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As you get stronger, you can't expect to increase your lifts as frequently.. two weeks isn't a very long stall in my eyes.
Are you following a program?6 -
When was your last deload??4
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not_a_runner wrote: »As you get stronger, you can't expect to increase your lifts as frequently.. two weeks isn't a very long stall in my eyes.
Are you following a program?
This^^1 -
What is your program and logs of progression for the past couple months? Be nice to know volume/days, etc...
As mentioned above "form" is usually a governor once the weight reaches a certain point initially.
Adding volume either a set or back off set usually will do the trick for more advanced lifters
Eventually adding a extra day of benching usually "light day" will help you, or adding a set will drive adaptation.
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Thanks guys! As for my form i was thinking about that today . I think that's where the problem lies . Im actually following a strength program from this YouTuber called alpha destiny . It's novice program . Basically consist of the big three lifts and some secondary workouts . I suppose I haven't been driving with my legs?0
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In addition to the other posts, I'm currently using floor press to increase my lifts.1
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Driving with your legs is super important. At 191lbs a few years ago (so, totally does not count now) I could bench press 340lbs. Not bad for a 45yo dude. Can't do that now, but will get close. And, leg drive was a big part of that 340lbs bench.
Are you familair with Brian Alsruhe? He has some youtube videos on "how to...." and goes over dead lifts, squats and bench press. I believe that for each lift he has a three part "This is how you do this" series. I might suggest that you watch them. It has been awhile since I have watched any of them, but I learned a lot from him (well, from his youtube videos). I am sure that there are others as well but I like him and his 'humor' so I stick with one.
I am not familiar with "Alpha Destiny" but will check that out. Like I said, I like to stick with one "source". Brian Alsruhe is the Strong Man in the state of Maryland. He also seems like an amazing human being. I dig following and supporting people like him.
I am not the sharpest tool in the shed but I am really good at "Step 1" and "Step 2". I always start with form....because if that is off you will indeed find a ceiling. If your form is indeed good (maybe you can work on the leg drive....as funny as that might sound considering that we are talking about bench press.....) then there might be another sticking point that is "the weak link". Or, as @Chieflrg suggests, maybe adding or dropping a set will do the trick./ Remember, the intermediate to advanced lifters make very slow progress. Shoot, Brian Alsruhe will tell you all about being stuck at 500lbs Bench for five years (I beleive that was the time frame).
But, to repeat myself....I almost always look at form and then sticking points first. If both are good, then we need to start using our collective brain.
And, to repeat what someone else already stated.....two weeks - when we are talking about a 295lbs bench - does not seem like a long time to me so are you really stalled? I do not know you, so not being 'critical'! I just call things like I see them....never in a critical or condescending way. Are you worried about something for which there is not any 'legit need' for worry? Just asking, man!
Look forward to helping you figure this out. I mean, you are asking....let's find the answer for YOU.
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Wow very insightful haha! I will def check this man out . And to be honest perhaps I'm not stalled.. I just want to increase fast haha0
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You are most welcome.
And I want a 500lb squat and a 600lb deadlift and a 350lb bench. Not yet......not yet. There are a lot of really good youtubers out there. I watch the ones that I like (Brian Alsruhe, Layne Norton, Paul Revelia, etc).
There are also a lot of good Personal Trainers out there. Have you considered finding one? He or she might be able to see something that you are not?
Have you video'd your lifts? From different angles? I mean, the next best thing if there are no PTs that you trust. Video your lifts from different angles and post them (not sure where.....don't think that you can post videos here....have never looked into it | tried).
Just a thought...
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Are you also increasing strength in other movements for your lats, shoulders and arms?0
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Great point......OHP really helps with bench!0
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Ever heard of the SlingShot?
It's a heavy duty elastic band that assists you to bench more wt, which helps you develop more strength to bench w/o it.
There are at least 2 models, the blue ("less resistant) "reactive" and red (more resistant) "original" models.
See:
https://www.howmuchyabench.net/shop/sling-shot/reactive-slingshot/
and
https://www.howmuchyabench.net/shop/sling-shot/original-sling-shot-4/
I've got a blue one and it helped me break thru to a 210 BP, which was a big deal for me at 67 yrs of age and 158#.
From what you've said, you'd probably need a red one. You can Google for reviews which are generally positive.
This!!!! I use the slingshot along with gangsta wrist wraps!0 -
Heavy pullovers and heavy tricep work. Oh no Zilla, thats not right. Okay...0
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The bench press is a lot more complicated than most guys think. Don't get too wrapped up in using bands, unless locking it out is your issue. Bands helped equipped lifters because they represent a shirted strength curve more than they do for raw. Big strong traps and lats go a long way for a big bench.(and squat and deadlift) then shoulders and triceps. Last night night I worked up to three singles, then finished with 5 sets of 2 board heavy doubles and my legs are killing me because of leg drive, my back is sore from trying to hold my arch and be tight. Also 295 bench at 180 isn't bad. Keep working. Be patient.3
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51 and working my way back to 500 lb bench, I'm 80 lbs away. Heavy pullovers and heavy tricep work are the answer. I use to do power lockouts in the power rack but joints can't handle it, usually added 50 lbs to the bench when done right but I only did it once a year.Slingshot, Titan Ram, boards, chains don't help the bottom half of your bench. A good base(lats) have helped me shoot up the past year. It's been 4 years since shoulder surgery and I'm 100% on them.0
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Some great info above. One thing to note is if you're mentally always trying to push the bar away, you're losing out on the descent of the bar, or negative reps. Like the OP I was stuck at around the same weight, and it was just pissing me off. Instead of trying to push the bar away from me, I would use that same weight and just slowly lower that same weight to my chest over a 5-10 sec span and then unload. Within a few weeks, I broke free from the weight I was stuck at. This will help with what the others mentioned above, it will strengthen your shoulders and other muscles at the same time.0
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Some great info above. One thing to note is if you're mentally always trying to push the bar away, you're losing out on the descent of the bar, or negative reps. Like the OP I was stuck at around the same weight, and it was just pissing me off. Instead of trying to push the bar away from me, I would use that same weight and just slowly lower that same weight to my chest over a 5-10 sec span and then unload. Within a few weeks, I broke free from the weight I was stuck at. This will help with what the others mentioned above, it will strengthen your shoulders and other muscles at the same time.
Then you were working the base more, which are the lats. Strengthen the lats with pullovers and watch it take off...Look, I hit 505 lbs on the flat bench and 405 on the incline at age 34. At 34 I stopped power lifting. Started back 4 years ago after shoulder surgery. I'm at 420 flat and 370 incline at age 51. Strengthen the negative side with heavy straight bar pullovers and work the tri's heavy and you won't waste energy on the negative of the bench, leaves more for the pressing
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Some great info above. One thing to note is if you're mentally always trying to push the bar away, you're losing out on the descent of the bar, or negative reps. Like the OP I was stuck at around the same weight, and it was just pissing me off. Instead of trying to push the bar away from me, I would use that same weight and just slowly lower that same weight to my chest over a 5-10 sec span and then unload. Within a few weeks, I broke free from the weight I was stuck at. This will help with what the others mentioned above, it will strengthen your shoulders and other muscles at the same time.
Then you were working the base more, which are the lats. Strengthen the lats with pullovers and watch it take off...Look, I hit 505 lbs on the flat bench and 405 on the incline at age 34. At 34 I stopped power lifting. Started back 4 years ago after shoulder surgery. I'm at 420 flat and 370 incline at age 51. Strengthen the negative side with heavy straight bar pullovers and work the tri's heavy and you won't waste energy on the negative of the bench, leaves more for the pressing
Your right and that's why I moved to wide grip pull ups. My comment was more supplemental to your advice and others about strengthening other parts that are involved.0 -
I tighten the lats up, like I'm squeezing from hands thru shoulders,lats. So tight that it's hard to tell how heavy the weight really is. I don't lose anything on the way down, saving it for the press. My new thing is a Swiss bar, love that thing. It helps keep the elbows in more.1
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420 this morning, it was ugly but went up.1
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I like Z_I_L_L_A's recommendations, a lot of knowledge there, nothing left to say really. Be patient with your lifts, strength will come.0
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Do reverse grip bench too.
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