How do I increase my fucking bench? ALL my other lifts go up yet this BASTARD fucking exercise will not budge.
I just want juicy PECS, help an user out
BENCH
Hudson Cooper
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Carson Moore
Bring the weight down and stick to sets of 8-10. And try to incorporate paused reps as opposed to touch n go/bouncing. Add 2 accessories, at least one of which being a dumbbell movement, e.g. Incline Dumbbell BP and Cable Flies after flat bench. The idea here is volume. Stick with this for 3 or 4 months. You can push for weight/rep PRs in the meantime.
Then move onto "heavy" sets of 5, pushing for weekly linear progression at said weights.
I'm making the assumption that you're novice/intermediate ish and have been doing something akin to SS (or TM if you're a bit past that stage), so I could just be completely wrong.
Carson White
what i did was do 4 sets of the weight I'm used to. Then 1 set i got some random guy to spot me and i added 10 kilos. I managed 2 reps before he jumped in and helped me with the remaining 4.
Next week i added 5kgs to the initial weight of the 4 sets i did. 5x5 perfect form maximum effort.
no one noticed.
Colton Morris
stop benching, its a meme lift
replace so you do ohp every other day instead, add dips
Ryan Brooks
this + perfect your form.
Ryan Nguyen
Jacob Reed
weighted dips m80 pt80
Jacob Howard
I’m struggling with the same thing.
Been stuck at 185lbs @ 5x5 for about 3 weeks.
It’s everything I can do to put that weight up.
1rm 8 years ago was 255. But I was retarded and only ran pyramid 4 sets of 5,4,3,1 increasing the weight as I went. So I never got stronger. Now I’m doing PPL seriously with decline Bench and OHP. I want to add Incline to that because my center chest insertions look like garbage. I’m hoping another few weeks and I’ll be able to do 2pl8 for 5x5
Juan Parker
Increase OHP and bench with higher frequency in a caloric surplus
Aaron Martinez
Nice thread. I'm glad you provided no useful info about yourself. Luckily for you I have my handy DYEL crystal ball.
Ethan Gutierrez
Bench more, if you've been training for a long time and reached a plateau u may need to swap up your routine to incorporate more of the lifts you want to increase
Elijah Evans
>tips on increasing your bench only apply if you are within specific estat parameters
Jeremiah Miller
Try alternating 4x4 and 4x8 (90% of 4x4 weight) every 2 days.
bench + OHP
Was plateauing on SL and changed the workout. Helped a lot
Michael Reed
Exactly
My bench 1rm is 160kg at 85kg bw. But I have a nagging injury in my elbow from squatting so I'm at 3x145kg at 81ish bw.
The only thing that increases the bench is doing it a lot. I did smolov jr rep routine (with this app play.google.com
Christopher Evans
So you’re saying to do 10sets of 3 reps at like 90% of 1rm?
Samuel Ortiz
No I'm saying do a smolov jr rep scheme.
At the end of each week you have a 10x3 day. But if you are natural like me don't even attempt it more than 2x a week. It's literally impossible unless all you do is eat and sleep.
Nathan Roberts
160kg bench, 170kg with sling last i tried and what i did was bench at least twice a week, one alternating heavy low reps and the other session was hitting 3x10 at a weight, like starting at 100kg and trying to do 30 reps of that in 3 sets, once i could moved it up to 110, then 120 etc so i always had that base strength
Kayden Rodriguez
wow, some decent and reasonable advice here
take it, OP
Hunter Jackson
Holy shit, how long do you rest in between sets?
Cameron Thomas
Start off with 90secs but at the end 2-3 minutes is normal. It's not easy but it works
Jordan Wright
a more aggressive bulk and bench will go up.
Joseph Hill
Shock the muscle boomerboy
Julian Rogers
Seven Russian winters.