Bench pressing

[geordiecop II]

A question for all you bodybuilders/powerlifters out there-

How to I go about improving my bench press poundages?

I train for general fitness, doing a combination of weight
training and running outdoors.
I know that bench pressing is not necessarily the best chest
excercise around, but competitive/ego side of getting a good
poundage helps to keep me motivated.

For the record I'm 6"3'tall and weigh about 190lbs.The most
I've ever managed to bench was 220lbs x 2.However, I think
I could only manage about 190lbs now.

I would appreciate any info that would assist in my aim without
needing to bulk up.

[ProWriter]

ateamer and I already covered this pretty thoroughly in an old thread and JRT and KRJ might want to add something here as well:

Old Thread on Point: (http://forums.officer.com/forums/showthread.php?s=&threadid=18438)

As you said though, it's really just an ego thing, so try not to focus so much on what you bench. At 6-3/190, you might have some ectomorphic tendencies (meaning you tend to be thin, basically) and relatively long arms...which makes benching much harder than for more compact individuals with comparatively shorter arms. The old thread will help you overcome this as much as possible, but personally, I think developing one's psyche so as not to care so much about this type of thing is more important in life than improving your bench press...but I understand that's easier said than done for a lot of guys.

[Marky-Mark]

I have fairly long arms, and I learned to bench using a slightly wider grip, which allows the pecs to do more of the work. It's simple geometry and leverage, same reason Yao Ming will never set a world record in the squat!

You might check out some powerlifting-oriented routines to up your poundages some. A classic power routine is 5 sets of 5 reps, all with the same weight. If you fail to get all 5 reps on all 5 sets, go lighter. Interesting factoid, many of the strongest lifters NEVER lift to "failure" unless its a contest. This is different than classic bodybuilding where some guys go to failure on nearly every set. Be careful, though, it's easy to overtrain and injure a shoulder. Also, many guys have improved their bench by also working on squats...for some reason, greater leg strength benefits other lifts.

[krj]

Some of you guys have more experience in this area that I do, so I can't contribute much that's useful to this discussion. I have a question, a safety consideration, and a couple of random observations to throw out:

QUESTION:
ProWriter, you wrote in your old post that it was important that reps be 10-15/set, and that number was key to getting the "pump" and muscle growth. I know that you were talking at that point specifically about Bodybuilders and muscle growth/development. Did that also refer to strength development?

The reason I ask is that I have always gone with the strategy of:

a) Muscular Strength - high weights/low reps
b) Muscular Endurance - lower weights/high reps

I have worked under the understanding that both strength AND endurance are developed using each strategy, but that each loading scheme favors a more specific type of muscular development. I was just surprised at your 10-15 number. Can you explain this more?

SAFETY CONSIDERATION:
I gotta throw out a concern re: something I read in the old posts:

One guy wrote to drive your feet hard into the floor and then push with your feet. Pro also wrote to arch your back as much as possible without moving your butt off the bench.

These suggestions place large amounts of stress on your lower back. For those individuals who are generally strong (particularly through the trunk - abs/back) and have not had a previous back injury, those suggestions could be implemented (with caution).

For those who have HAD a back injury, or still need to increase core strength, I would urge you to not lift maximal loads (as a test), or very heavy loads (during training) until those supporting muscles have been strengthened.

I know that many reading this are probably relatively young, fit and injury free. But not all are.

RANDOM THOUGHTS:
THOUGHT 1: I don't mean to sound flip, but I think that sometimes we make this exercising thing sound way more difficult than it needs to be. There are a million different workout strategies (including those focusing on strength development) - and including all the different combinations of reps/sets/weights/body sections/days per week, for strength development.

For MOST people (not serious competitive athletes - MOST people):

a) Divide your body into a couple of different sections
b) Find some lifting exercises that work the muscles in those sections
c) Find a weight you can lift (in eg. ProWriters suggestion of 10-15 times) to work the muscles in those sections
d) Do a set
e) Rest a minute or two in betweeen sets
f) Do 2-3 sets of each exercise
g) Take a day of rest, then work another body section

It just doesn't have to be that complicated (IMO)

THOUGHT 2: If you read the old posts you learn of guys who increase their bench by incorporating their lats or their triceps - by pushing down hard with their feet - by widening their grip - by arching their back - by increasing their leg strength etc. etc.

What's the point? We hear a lot about the pressure women are under in our society to "look a certain way". I think men are under (and succumb) to plenty of societal and peer pressure of their own. That's it - I'm stepping off my soapbox..........NOW! :cool:

[ProWriter]

KRJ:

No, the 10-15 reps for a good pump was for muscular growth. In my experience, novice bodybuilders all learn from each other to train way too heavy because they've heard that lifting heavy will make them sprout muscles...so they all use so much weight they can't even get a pump or really train the muscle very much at all. I was just comparing and contrasting physique training and strength training in that article.

As far as arching your back to bench as much as possible goes:

Remember, I'm the one who thinks it's ridiculous to care what you bench in the first place. Lifting as heavy as you can in general is anatomically harmful in countless ways. I was just responding to someone who specifically asked for maximum benching advice without trying to change his attitude or goals, basically.

Arching your back benching is just one anatomical trick to involve muscles other than just your chest and arms to get the weight up if that's really your thing. As I said, I think it's silly but it's none of my business if someone still cares about it that much and disregards the fact that a LOT of what they do in the gym is silly or anatomically harmful in the long run. I find it more annoying to watch guys who think they're "bodybuilding" train like that though...I mean how stupid do you have to be to think your chest muscles are going to grow faster by using weights that are so heavy you need all sorts of anatomical tricks involving other muscles (and/or other PEOPLE) to budge just so you can jot down a number to be proud of in your training log? :rolleyes:

[krj]

Originally posted by ProWriter
KRJ:

As far as arching your back to bench as much as possible goes:

Remember, I'm the one who thinks it's ridiculous to care what you bench in the first place. Lifting as heavy as you can in general is anatomically harmful in countless ways. I was just responding to someone who specifically asked for maximum benching advice without trying to change his attitude or goals, basically.



Yeah, I know you were just responding to the original question, and my observation wasn't meant as any kind of slam. I feel compelled to stick the safety crap out there sometimes though. There are just so many different individuals with different contraindications, injuries, fitness levels etc. reading this stuff.......you know what I'm sayin' I think.

krj

[Marky-Mark]

"Remember, I'm the one who thinks it's ridiculous to care what you bench in the first place."

The original question was about increasing one's bench press, thus my response, however, ProWriter is correct with his above statement. I rarely do bench presses any more cause they hurt my shoulder. A Cybex incline machine gives a great pec burn, and works the delts well, too. I used to want to look like a bodybuilder, but grew out of it. For me, it was counterproductive to well-rounded fitness. The only bodyparts I really work hard are arms and abs. As I've gotten older, I've found that keeping off the flab is much more of a struggle than putting on size!:(

[kttref]

Hi (i'm going to post this in a few threads...so if it was talked about somewhere else 20bucks you'll see this there!)...I'm looking to put my bench up by another 5lbs in a month. Is this possible and if so, how should I do it?

A little background...I'm taking a physical assesment for a town in CT and they require that for a female of my age to bench 65% of her weight. I can do that but would like a saftey net of AT LEAST 5lbs.

Any help would be great, thanks!

[renchman75]

I was skimming the replies, and wanted to mention the importance of varing your excercises on your chest workout to increase the benchpress. Don't forget the gains that are to be made from chaning to using dumbells from the barbells, and changing the elevation of the bench occassionaly.

[kttref]

Thanks renchman, I actually went to the gym and got a personal trainer and I'm past my goal for next week!!!

[JRT6]

I agree with Pro-writer about the worth of maxing out on bench. I really don't put much worth in benching period. I used to bench over 400lbs. and now have pins in my left arm and only half a left pec attachment left to show for it:( . However I still bench for a while now and then and can get rep out 315 despite the half a left tit thing. How? By not killing myself and allowing the strength to come naturally.

Don't get caught up with only doing a certain rep range or anything else that's labeled 'for strength". My favorite chest workout is to bench, incline, and closegrip for three sets each. I try to increase the weight five pounds or increase a rep on one set each week. Example: if the first week was 200lbs for three sets of six then the second week would be 205 for a set of six and the other two sets would be 200 for six. The second week two sets would be 205 for six and etc. It dosen't matter which set goes up even if it's the same set over and over again. As long as a set goes up. I prefer to have my first set be my heaviest and try to have the third set be a little easier that way I'll allways have a set that can go up if I'm having a bad day. My last bench workout was 320/7, 315/6, 295/7. You don't have to go to failure on your sets if you've made the day's goals but going to failure is fine. Thats why I only do three sets and only work my chest once a week.

Now all that being said: Bench strength goes in cycles so when your weak for a while go with it and recover. Do whatever rep range is working for you at the time your doing it. I like 5-7 in bench. When bench gets burned out try doing incline first for a while; remember incline makes your chest look bigger than the bench and is safer for your shoulders. Don't bother with flys and pec deck and all that it will not help. Closegrips and dips are ok for support work.

If a big strong chest is the ultimate goal I prefer the Hammer Strength machine. Natural arc of motion, safe, and allows me to load up the right side heavier than the left to as I have that pain in the *** muscle imbalance.

[kttref]

Yeah the only reason I'm trying to get to a certain weight for bench is because for my physical assesment I have to bench 65% of my weight..Today was a HORRIBLE day at the gym and I was very weak, which worries me because I have an assesment on Saturday...hopefully I'll be better by then.

But thanks for the input it means a lot that people respond!

[IronKing]

You should have no problem with 65% even on a bad day You can do it dont worry.
Try resting more. Mix up your program. I don't do weights all the time. This works for me, you can try it. I do weights one week and then calisthetics another week. This is how I increase my pondage. Only did this when I got stuck at a certain weight. I went on a crazy push-up day. I did a lot of push-ups a couple of days while watching a TV show. Just did push-ups didnt touch any weights. Got more rest and I came back to the weights later. When I started lifting again my poundage increased. I also ate good to. Eating is just as important. It's your gas. A car with little gas won't perform at its best. Eat,don't be a pig though. When your start lifting heavy(whatever's heavy to you) you have to get good food in your body. If you lift to heavy and your weaker at the next workout that means you need more rest to grow stronger. I had to lift 93% at the PT, I now could lift that and more.

[kttref]

I was one of the only females to pass the physical today...thanks for the words of encouragement. I had to press 85lbs, I could have easily done 20lbs more! Now let's hope I get a job :)

[IronKing]

That's great congradulations! Job well done. I told you so.
:) :D ;) :p

[kttref]

Hahaha thanks! I need that positive reinforcement sometimes..Now I just have to learn to spell :)

[Layland23]

On your bench try not to use your back to get the weight up, you will hurt yourself. Using your back is cheating yourself in you chest, so your not doing the weight with your chest. I have also found out that close grip bench will bring up your normal bench a ton. Pluse for the job you need good triceps, worry about what will help you out in the field, not what you and your buddy can do if he uses all back in his bench because in the long run you will be stronger.;)

[kttref]

Originally posted by Layland23
On your bench try not to use your back to get the weight up, you will hurt yourself. Using your back is cheating yourself in you chest, so your not doing the weight with your chest. I have also found out that close grip bench will bring up your normal bench a ton. Pluse for the job you need good triceps, worry about what will help you out in the field, not what you and your buddy can do if he uses all back in his bench because in the long run you will be stronger.;)


1. I'm a girl, I don't care about making my chest "bigger"...it's big enough already. If using my back makes it easiest and lightest (which my TRAINER said is the best way to do it) I will.

2. My "buddies" = my husband and trainer who have been helping me. I'm in no competition with anyone.

3. I am worried about what I need in the field but more importantly right now, I'm worried about what I need to pass the test.


But thanks for the post.

[IronKing]

I agree with kttref on that one! She's not trying to win the Mrs. Olympia contest.

The bench press is to test your upper body strength. The back is part of the upperbody. the chest and back are the the biggest muscles of the upper body. the back is work anyway in the exercise as a secondary muscle. In weightlifting competition using your back would be considered cheating(mean bringing your back off the bench). But we are striving to be police officers.
If you get in a scuffle your not going to think about what muscle to use when pushing a 180-200lb average man of your keister. In fact you want your back to come off the ground, so you can live. she's not a bodybuilder, she wants to be an officer. You are going to use all you have to save your life in a brawl. She's not going to say
Oh, I should push him with my chest. However you get it done ,do it.

You have to give your all in a scuffle, so you train that way.

That's how I train, now Im strong as a bull.

Using my back, got me benching 225 easy now. and also a good posture.
My back and chest are strong. Work the muscles and they will develope.
even though shes using her back, when she becomes stronger it will balance out. That's what happen to me.

Your always using your back in the bench press anyway as a secondary muscle. Primary chest,shoulder, tricep, secondary: back, even your biceps will benefit a little. Just because you dont feel it doesnt mean its not in use. Its an upper body exercise not just for the chest.:cool: Thats why departments use it to measure upperbody strength, not chest and tricep strength.

[SammyCal1]

Get a subscription to POWERLIFTING USA. They have all sorts of excellent articles on improving your bench.

[JRT6]

Benching pressing power lifting style is fine but keep in mind it is a lot different that regular benching/body building style. Power lifting style the bar is lowered to much lower on the torso, below the pecs, and the grip tends to be very wide. Power lifters are trying to make the range of motion as short as possible. A kid at my gym can bench over 400lbs yet he reportedly only has 14.5inch arms. How you bench determines what you get out of it.

[TheMP5guy]

Without being very technical with numbers of sets and reps try this, or don't....

1. Get a spotter (one who knows how to spot properly, they should keep the momentum of the rep going but not doing too much of the work).

2. On your last set of bench, do a couple of forced reps where the spotter has to assist in at least two reps.

After a few weeks, you will be able to do those same number of reps on your own. Continue that process until you hit a brick wall.

P.S. I prefer dumbells, more stretch and muscle independence. You also do not need a spotter if you can't complete the last rep.

[SMPPD87]

Originally posted by TheMP5guy
Without being very technical with numbers of sets and reps try this, or don't....

1. Get a spotter (one who knows how to spot properly, they should keep the momentum of the rep going but not doing too much of the work).

2. On your last set of bench, do a couple of forced reps where the spotter has to assist in at least two reps.

After a few weeks, you will be able to do those same number of reps on your own. Continue that process until you hit a brick wall.

P.S. I prefer dumbells, more stretch and muscle independence. You also do not need a spotter if you can't complete the last rep.

what he said!

i also like to alternate between barbells and dumbells and incline decline and flat. for example if i do flat bench with a barbell i'll do inclines with dumbells and the opposite my next chest day. it's all about variations and finding new ways to break down different parts of your muscles so they will build up again.

another good way to up your bench is find out which is giving you more trouble the bottom half of the rep or the top half and then use a smith machine to work just the top of the rep range and a spot to work the bottom.

also you should always have your shoulder blades squeezed together when your benching, it helps to isolate your pecs and prevents your back from doing some of the work. using your back especially arching it is a very bad idea and can lead to back problems in the future, the point is to work your chest, high bench numbers sound good but are meaningless and possible harmful if your not doing them right.