Bench Press (Trying to increase weight)

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  • piperdown44
    piperdown44 Posts: 958 Member
    tank1539 wrote: »
    And I appologize for not knowing what a 5x5 program was. I just informed myself. I've never done any specialty programs so please disregard my posts as I was looking at it differently but the science is solid.

    Hey no worries. When I switch to bb programs I limit the rest. Not like you were giving out false information. Just thinking of a different program. It happens so, as I said, no worries.

  • tank1539
    tank1539 Posts: 55 Member
    Definitely no worries. It all gets confusing and that's why it's nice to be able to discuss. But the dude was pressing over 400 ;) (just playing) I honestly think that most of the time its people's protein intake. It's tough to take in what's needed, the good ole 1 - 2 grams per llbs rule. I have to take in over 200 grams a day. So I'll retract previous posts and just go with the universal, eat more protein. Haha

  • piperdown44
    piperdown44 Posts: 958 Member
    tank1539 wrote: »
    Definitely no worries. It all gets confusing and that's why it's nice to be able to discuss. But the dude was pressing over 400 ;) (just playing) I honestly think that most of the time its people's protein intake. It's tough to take in what's needed, the good ole 1 - 2 grams per llbs rule. I have to take in over 200 grams a day. So I'll retract previous posts and just go with the universal, eat more protein. Haha

    LOL!

  • nigelhowell37
    nigelhowell37 Posts: 3 Member
    How are you with push ups? I would try those, do them on your knees first and progress to full push ups, see how many you can do in 20 seconds and try to reach 30 seconds, if you have to stop that's fine, eventually you will be able to do them without stopping, this will help you build strength and make bench press easier, hope this helps
  • Karen_can_do_this
    Karen_can_do_this Posts: 1,150 Member
    I'm having trouble getting past 15kgs. I am gonna follow the awesomeness that the above peeps said. Thanks for asking a great question!
  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    Sam_I_Am77 wrote: »
    soldiergrl_101 wrote: »
    I have been trying to increase the weight I use on the bench press gradually. I started with just the bar 5x5 and for the past few weeks I have made it up to 10lbs on each side 5x5. I cant seem to push beyond that though, I cant do 12lbs for 5x5 or even 1x5. How should I move forward, stick with 10lbs or should I do like 5 sets of 1 or 2 reps with the higher weight?

    When you were just benching the bar, how was the bar speed? Were you controlling it well on the eccentric and a controlled explosive concentric for a lack of better words? Bar speed is also a good indicator of when to progress the weight. One of the negatives of SL5x5 is that it's absolute as far as how weight is increased. If your reps are kind of slow and "grindy", you probably shouldn't progress the weight even if you can finish all sets.

    Secondly, it could be a form issue so watch some videos on form. You don't need to go full-on powerlifter style, but a little arch and definitely good leg support and drive will keep your shoulders healthy and provide with a better base to press from.


    I haven't been able to add weight to each exercise like your supposed to but I have added weight a lot since when I started. Since I don't have a spotter I try to do what I can handle. But when it's just the bar or with weight I do it slow and controlled. I keep my hands around shoulder length apart for 5 sets and then keep my hands tightly together for 5 sets targeting my triceps. I always make sure that my back is flat on the bench and my feet are firmly planted on the floor
  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    protei
    tank1539 wrote: »
    Definitely no worries. It all gets confusing and that's why it's nice to be able to discuss. But the dude was pressing over 400 ;) (just playing) I honestly think that most of the time its people's protein intake. It's tough to take in what's needed, the good ole 1 - 2 grams per llbs rule. I have to take in over 200 grams a day. So I'll retract previous posts and just go with the universal, eat more protein. Haha
    I eat a lot of protein so that's not it. .8g per pound. I do high fat, protein low carb
  • whatatime2befit
    whatatime2befit Posts: 625 Member
    ninerbuff wrote: »
    I've used an isometric technique with clients that has seemed to help, but you need either a power rack or Smith machine.
    Set the pins or bar about "half way" of your arm extension when you bench. Now load it with weight that you for sure can't push, then get in and push up as hard as you can holding it for 10 seconds for a few sets.
    Most results I get with clients is a a 5lb bench increase.
    I learned this technique from a powerlifter.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Thanks for this, I'm going to try it to see if it'll get me past my bench plateau.

    Thanks op for posting this thread!
  • loulamb7
    loulamb7 Posts: 801 Member
    [/quote]
    I haven't been able to add weight to each exercise like your supposed to but I have added weight a lot since when I started. Since I don't have a spotter I try to do what I can handle. But when it's just the bar or with weight I do it slow and controlled. I keep my hands around shoulder length apart for 5 sets and then keep my hands tightly together for 5 sets targeting my triceps. I always make sure that my back is flat on the bench and my feet are firmly planted on the floor
    [/quote]

    Check the BP 101 video (also look at youtube for proper form videos) already posted in this thread, your back should not be flat on the bench.

  • tank1539
    tank1539 Posts: 55 Member

    [/quote]
    I haven't been able to add weight to each exercise like your supposed to but I have added weight a lot since when I started. Since I don't have a spotter I try to do what I can handle. But when it's just the bar or with weight I do it slow and controlled. I keep my hands around shoulder length apart for 5 sets and then keep my hands tightly together for 5 sets targeting my triceps. I always make sure that my back is flat on the bench and my feet are firmly planted on the floor
    [/quote]

    just a suggestion for injury reasons, you might want to change how close your gripping for your close grips. A lot of experts warn that a grip that close causes too much stress on wrists and elbows also a risk of bar balance. They say 6 in or 2 thumbs apart is much safer.
  • ninerbuff
    ninerbuff Posts: 49,026 Member
    nigelhowell37 wrote: »
    How are you with push ups? I would try those, do them on your knees first and progress to full push ups, see how many you can do in 20 seconds and try to reach 30 seconds, if you have to stop that's fine, eventually you will be able to do them without stopping, this will help you build strength and make bench press easier, hope this helps
    That's muscle endurance training which doesn't translate well to increasing strength. It's like a long distance runner running longer, but it's not going to increase their 40 yard sprint speed necessarily. Different type of muscle fiber recruitment.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png


  • piperdown44
    piperdown44 Posts: 958 Member
    loulamb7 wrote: »
    I haven't been able to add weight to each exercise like your supposed to but I have added weight a lot since when I started. Since I don't have a spotter I try to do what I can handle. But when it's just the bar or with weight I do it slow and controlled. I keep my hands around shoulder length apart for 5 sets and then keep my hands tightly together for 5 sets targeting my triceps. I always make sure that my back is flat on the bench and my feet are firmly planted on the floor
    [/quote]

    Check the BP 101 video (also look at youtube for proper form videos) already posted in this thread, your back should not be flat on the bench.

    [/quote]

    That's a good point as there are two main variations with bench, powerlifting and bodybuilding.
    You'd want a good video by search for powerlifting (or strength) bench setup.
    If you want a heavier bench you'll want an arch and you'll need to learn how to use leg drive.

  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    soldiergrl_101 wrote: »
    Sam_I_Am77 wrote: »
    soldiergrl_101 wrote: »
    I have been trying to increase the weight I use on the bench press gradually. I started with just the bar 5x5 and for the past few weeks I have made it up to 10lbs on each side 5x5. I cant seem to push beyond that though, I cant do 12lbs for 5x5 or even 1x5. How should I move forward, stick with 10lbs or should I do like 5 sets of 1 or 2 reps with the higher weight?

    When you were just benching the bar, how was the bar speed? Were you controlling it well on the eccentric and a controlled explosive concentric for a lack of better words? Bar speed is also a good indicator of when to progress the weight. One of the negatives of SL5x5 is that it's absolute as far as how weight is increased. If your reps are kind of slow and "grindy", you probably shouldn't progress the weight even if you can finish all sets.

    Secondly, it could be a form issue so watch some videos on form. You don't need to go full-on powerlifter style, but a little arch and definitely good leg support and drive will keep your shoulders healthy and provide with a better base to press from.


    I haven't been able to add weight to each exercise like your supposed to but I have added weight a lot since when I started. Since I don't have a spotter I try to do what I can handle. But when it's just the bar or with weight I do it slow and controlled. I keep my hands around shoulder length apart for 5 sets and then keep my hands tightly together for 5 sets targeting my triceps. I always make sure that my back is flat on the bench and my feet are firmly planted on the floor

    For most people, back flat on the bench and a narrow grip like shoulder width is a recipe for injured shoulders in the long run. The best form for anyone is s combination of arch, grip width and touch point that keeps your shoulders in good position the entire movement.

    How much you can arch is a function of how much laxity you have in your ligaments. Yes, you can stretch and improve it, but if you have generally stiff ligaments you will never develop a crazy high arch. Arching helps you use your back as well as transfer leg drive into useful power while you bench, which is part of how you are going to add more weight.

    Widening out your grip will not only reduce stress on your shoulders but generally add more weight again, by helping your back muscles take most of the load.

    Where you touch the bar on your chest will also either increase or decrease the stress on your shoulders.

    Find your set up - everyone I know has a slightly different setup, that works every set every time. You want to be in the exact same place, everything exactly the way you lift best, every single set. It doesn't matter if it's your first warm up with just the bar or your heaviest working set.

    Practise with a weight that is easy for you - you will find a grip width and a touch point that combined with whatever level of arch you do just feels easier and much less stressful on your shoulders.
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