Improving Bench Press

[IronManlet]

Overhead presses/high-volume singles.

[muscle_g]

Originally Posted by strkout35

I've been stuck at 145 trying to do 3x5 for like 4 workouts now....

I've thought of alot of things such as trying 5x5 with the same weight and doing 3x higher rep and try to add reps. Does anyone have any ideas to help me increase my bench?

If your max is only 145 all I think you need to do is bench and get stronger at benching. Forget about floor presses, board presses ect. For raw lifting I feel 2 sets of 6 and 1 drop set of 8 reps has worked out really good for me. I have my training partner on this rep scheme and he is making PR's as well.

Some key muscles to strengthen for bench

1. Chest(after bench do either flat DB Bench or Incline DB bench for high reps)

2. Triceps(the stronger they are the stronger your bench will be)

3. Shoulders(these are one of the main muscles in bench, especially work the rear delts)

4. Lats/Upper Back(your back along with chest is what gets the bar moving from the bottom to lockout, do your rows in the same plain of motion that you bench with)

[big valsalva]

Originally Posted by muscle_g

If your max is only 145 all I think you need to do is bench and get stronger at benching. Forget about floor presses, board presses ect. For raw lifting I feel 2 sets of 6 and 1 drop set of 8 reps has worked out really good for me. I have my training partner on this rep scheme and he is making PR's as well.

Some key muscles to strengthen for bench

1. Chest(after bench do either flat DB Bench or Incline DB bench for high reps)

2. Triceps(the stronger they are the stronger your bench will be)

3. Shoulders(these are one of the main muscles in bench, especially work the rear delts)

4. Lats/Upper Back(your back along with chest is what gets the bar moving from the bottom to lockout, do your rows in the same plain of motion that you bench with)

Very good advice!

[strkout35]

Originally Posted by muscle_g

If your max is only 145 all I think you need to do is bench and get stronger at benching. Forget about floor presses, board presses ect. For raw lifting I feel 2 sets of 6 and 1 drop set of 8 reps has worked out really good for me. I have my training partner on this rep scheme and he is making PR's as well.

Some key muscles to strengthen for bench

1. Chest(after bench do either flat DB Bench or Incline DB bench for high reps)

2. Triceps(the stronger they are the stronger your bench will be)

3. Shoulders(these are one of the main muscles in bench, especially work the rear delts)

4. Lats/Upper Back(your back along with chest is what gets the bar moving from the bottom to lockout, do your rows in the same plain of motion that you bench with)

thanks man. i'm going to be using the slightly higher rep backoff set that you suggested. also i'm going to start doing pendlay rows so they're on the same plane that i'm benching on

[big valsalva]

Pendlays are very good. Seated Cables and T-Bars are also in the same plane. If the Pendlays ever stall, switch up. You'll be a benching monster in very short order.