Bench Pressing Question?

Question

I need some advice on how to get stronger with my bench pressing. I'm sound on my form, but I don't seem to be getting much stronger. I usually start out at an amount I can comfortably lift 10 reps and work up from there. How much weight should I add with each set? I can't seem to find a happy medium. Seems like I'm always adding too little or too much.

Also, which secondary muscles should I be working to help with the bench press. I know triceps are important. Are there any other muscles I should be working?

Thanks!

Answer 1

Don't overtrain for one thing.

Try this simple formula

Just one time a week

Warm up light weights no more than 5 reps a couple sets
75% of 1 rep max times 5
80% of 1 rep max times 5
85% of 1 rep max times 5

I was able to increase my max to from 350 to 385 just from this simple method.

Do some supplemental shoulder and tri work as well. Not too many sets.

Answer 2

I have actually gone on Bench streaks where I maxed out 5 pounds higher every time for a couple weeks. This is what I do:
Get Creatine and protein and eat it every day. Follow directions. Everyone says it is gross but it is also gross being a little wimp. Anyways, start at 135 and do 10 sets for warmup. Increase to 185, do as many as you can up to 10. After that, stretch tour muscles and take a 1-2 min break. Then go to your max and try and do 1 rep. If you can't do it lower weight by 10lbs and try again. Max out, reduce weight by 25 or so, pump as many as you can up to 10.

If you do this every other day, you will get bigger and stronger. I have done this cycle several times throughout my life and it has worked every time.

You need to keep your forearms and hands strong. If you can't hold on to the weight, you can't lift it. Abs are one of the few naturally strong muscles in the body. Don't worry about those until you get to very high weights. Also, do some shrugs with very heavy weight low reps. That is a good core muscle to have.

Answer 3

I would suggest trying out "pyramid" type routine. Start with lighter wight where you can do say 10 reps then put 10 lbs more and do 8 reps, more weight 6 reps and then 4 reps with a real heavy weight. If you feel like you can do more, do a reverse pyramid next. Start with heavy 4 reps and decrease weight with increased repetitions. This way your body won't get accustomed to the same wight and cultivate strength, not to mention really rip muscle fibers.

When working on secondary muscles it's important to remember that first half of the lift is supported by back, and once you cross the "dead" point your triceps and shoulders come into play. Chest muscles are engaged throughout the full motion. It helps to work on each muscle group individually, but doing partial lifts (from chest to half extension or from that point to full extension) is one of the best ways to train. Don't forget to do presses with bench positioned in different angles (up or down).

Answer 4

1) Do 3 sets of 10 reps. 2) When you can do all 3 sets and all reps, add 5 or 10 pounds. 3) Goto 1.

Remember, there's flat bench press, incline bench press, isolinear bench presses. Work your shoulders and arms, as well. If your arms can't lift the weight, and your shoulders can't control the weight, you aren't going to get much stronger in the chest. Mix it up, don't do only 1 exercise.

Work in push-ups, too.

Answer 5

shoulders are very important to improving your bench. If you want your bench to increase than you need to do negatives. Negatives are reps that you cant do. Your muscles will increase to what you cant do. Example, if you bench 200 lbs. 8 times than I would warm up with about 150---8 reps. Next set negatives--225 5 times, 225 5 times, 225 5 times. you probably wont be able to do 5, which is a good thing. You never want to be able to do it on your own. You must have a spotter helping you on those last few reps. If you can only do about 3 reps than lighten the weight a little. You want to keep your reps around 4 or 5. Keep in mind those for or 5 reps are gonna be the hardest reps of your life, thats the idea. Im a personal trainer and I went from 225 to 405 in 6 months doing this. Also after every set, you must flex your pecs to keep those lactic acids burning. Flex, flex, flex. I usually flex for about 3-5 seconds after every set. i Too your muscles its like doing an extra 2 reps.Be prepared to be very sore the next 2 days after doing this.

Answer 6

I would start at a higher weight, and then take weight off for following sets. Lifting the higher weight while your muscles are still 'fresh' will help you get stronger and eventually enable you to bump up the weight every few weeks or so.

Getting the shoulders and back in shape are important for the bench press as well.

Answer 7

Are you lifting for strength or definition? Don't lift weights that you can do a lot of reps with. If you do, just use that as your warm up. Add 10 or 20 pounds and do less reps, say 3-5, then add 10 or 20 more and do 3-5 reps. Continue adding until you can't lift. My husband lifts weights and he adds weight until he can't lift anymore. He's got body like you wouldn't believe and he's strong as hell.

Answer 8

Hey, Im into lifting myself and here is what i do.

I start off on my chest using dumbells. I increase the weight by 10lbs but reduce the number of reps by 2. for instance, i begin using 90lb bumbells and do 10 reps. then 100lb times 8 and last 110lb times 6. the last should not be enough to tire you out but you should have some trouble doing it.

In addition, it is good to supplement that using the bench via the same technique and then doing the inclined bench with dumbells and bar via same technique.

make sure you eat good and take the proper supplements such as protein to help you build muscle stregnth.

Answer 9

I have always found that strength training is NOT done in high repetitions. That would be more for cutting the muscle. For Strength and bulk try loading enough weight to make three tough repetitions. Increased by 5-10 lbs to get 3 sets of 3 repetitions each.

Answer 10

Go to the bookstore and get the book called Book of Muscle or go to Men's Health website. That book will help you more than you could dream with strength and definition. But just a suggestion work with dumbbells for a bit. Then work on endurance on the muscles and then strength. It all works together.