Comments on: 5 Ways To Increase Your Bench Press http://stronglifts.com/5-ways-to-increase-your-bench-press/ Build Muscle & Lose Fat Through Strength Training Sun, 14 Dec 2008 00:24:18 +0100 http://wordpress.org/?v=2.8.5 hourly 1 By: MiTCH cLEMENTS http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-25740 MiTCH cLEMENTS Tue, 27 May 2008 13:58:55 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-25740 About benching, there are so many techiquies out there there are supposed to shorten the distance of the lift or make you lift more or make your bench easier. But I have a controled 460 pd. bench and I have never taken a short cut. I believe that if you can't controle the wieght then don't lift it. My biggest gians came from a 5,4,3,2,1,1- program. You set you last i rep at a wieght that is just out of you rage, and then when you make it for three works outs in a row, and ten pounds to every set. About benching, there are so many techiquies out there there are supposed to shorten the distance of the lift or make you lift more or make your bench easier. But I have a controled 460 pd. bench and I have never taken a short cut. I believe that if you can’t controle the wieght then don’t lift it. My biggest gians came from a 5,4,3,2,1,1- program. You set you last i rep at a wieght that is just out of you rage, and then when you make it for three works outs in a row, and ten pounds to every set.

]]> By: chuck http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-20725 chuck Thu, 17 Apr 2008 01:05:58 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-20725 I've been benching for quite a long time now and i've seem to have hit a rut. I've been stuck at the same weight for quite awhile even though I bump up my weight I'm still not gaining anything anymore. (I just need help completing my sets). I've been doing low rep sets and i'm not sure what to do now? I do 5x3 or 5x4 sets on bench then go to incline and then from there I do other chest auxiliary lifts like dumbbell press. Any help would be greatly appreciated. I'm trying to gain strength! I’ve been benching for quite a long time now and i’ve seem to have hit a rut. I’ve been stuck at the same weight for quite awhile even though I bump up my weight I’m still not gaining anything anymore. (I just need help completing my sets). I’ve been doing low rep sets and i’m not sure what to do now? I do 5×3 or 5×4 sets on bench then go to incline and then from there I do other chest auxiliary lifts like dumbbell press. Any help would be greatly appreciated. I’m trying to gain strength!

]]> By: Mehdi http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6811 Mehdi Thu, 25 Oct 2007 07:31:59 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6811 Ok, I've added it on my to do list Pete. Here's an article on <a href="http://stronglifts.com/why-you-should-always-squeeze-your-glutes/" rel="nofollow">squeezing your glutes</a>. Ok, I’ve added it on my to do list Pete. Here’s an article on squeezing your glutes.

]]> By: Pete http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6763 Pete Wed, 24 Oct 2007 23:36:34 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6763 I think you should do an article about "driving into the bench" because it sounds like like the "lean back" or "activate the glutes" techniques in that it's easy to get wrong unless you go more in-depth (plus what I'm visualizing seems like it would only work for incline bench). I think you should do an article about “driving into the bench” because it sounds like like the “lean back” or “activate the glutes” techniques in that it’s easy to get wrong unless you go more in-depth (plus what I’m visualizing seems like it would only work for incline bench).

]]> By: Mehdi http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6747 Mehdi Wed, 24 Oct 2007 17:38:29 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6747 If the bar is too much toward your stomach, yes you will lose it. Just as you'll lose the bar if it's too much towards your face when you press in a J curve. The right place is somewhere inbetween. If the bar is too much toward your stomach, yes you will lose it. Just as you’ll lose the bar if it’s too much towards your face when you press in a J curve. The right place is somewhere inbetween.

]]> By: wazzup http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6745 wazzup Wed, 24 Oct 2007 17:19:09 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6745 Are you sure... keeping the bar over my upper stomach will mean my arms are at an angle from my shoulders.. so basically I would have to be doing a sort of front raise in order to keep the weight there.... with several hundreds of pounds of weight that sounds dangerous. Are you sure… keeping the bar over my upper stomach will mean my arms are at an angle from my shoulders.. so basically I would have to be doing a sort of front raise in order to keep the weight there…. with several hundreds of pounds of weight that sounds dangerous.

]]> By: Mehdi http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6741 Mehdi Wed, 24 Oct 2007 15:56:06 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6741 Squeezing the glutes works with all exercises including the Bench Press. Good tip Wazzup. Straight line = shorter distance than J curve. Bar should never end at shoulder level, it should stay above your lower chest/upper stomach. Squeezing the glutes works with all exercises including the Bench Press. Good tip Wazzup.

Straight line = shorter distance than J curve. Bar should never end at shoulder level, it should stay above your lower chest/upper stomach.

]]> By: wazzup http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6740 wazzup Wed, 24 Oct 2007 15:41:53 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6740 Somehow I get a more controlled bench is I actively focus on squeezing my glutes. (especially declines) But maybe that's just me. Also I'm not convinced a straight line is better than the J-curve style of pressing you see a lot. After all, the bar starts at nipple level (sometimes even lower) and it ends at shoulder level, so the bar does travel not only vertically, but there is some horizontal movement also. Somehow I get a more controlled bench is I actively focus on squeezing my glutes. (especially declines) But maybe that’s just me.

Also I’m not convinced a straight line is better than the J-curve style of pressing you see a lot. After all, the bar starts at nipple level (sometimes even lower) and it ends at shoulder level, so the bar does travel not only vertically, but there is some horizontal movement also.

]]> By: Mehdi http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6731 Mehdi Wed, 24 Oct 2007 12:20:51 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6731 Start with the empty barbell, add weight every workout. If you're a beginner (which I guess you are), it's just a question of building some base strength. The balance thing goes away after 2-3 weeks of practice on the Beginner Strength Training Program, Chris. Start with the empty barbell, add weight every workout. If you’re a beginner (which I guess you are), it’s just a question of building some base strength. The balance thing goes away after 2-3 weeks of practice on the Beginner Strength Training Program, Chris.

]]> By: galapogos http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6727 galapogos Wed, 24 Oct 2007 11:34:09 +0000 http://stronglifts.com/5-ways-to-increase-your-bench-press/#comment-6727 If you're a beginner bencher, or if you've always done the "chest machines" or smith machine bench, then you'll have problems with balance with a real barbell, since you'll need to recruit those stabilizer muscles that have never been recruited much before, and are thus probably weak and/or inhibited. It'll probably take a few weeks/months for them to catch up to your prime movers(triceps/delts//pecs). If you're not a beginner bencher but still have balance problems, same problem, but perhaps you might wanna consider overloading the stabilizer muscles more. Benching with bands are great for this. If you’re a beginner bencher, or if you’ve always done the “chest machines” or smith machine bench, then you’ll have problems with balance with a real barbell, since you’ll need to recruit those stabilizer muscles that have never been recruited much before, and are thus probably weak and/or inhibited. It’ll probably take a few weeks/months for them to catch up to your prime movers(triceps/delts//pecs).

If you’re not a beginner bencher but still have balance problems, same problem, but perhaps you might wanna consider overloading the stabilizer muscles more. Benching with bands are great for this.

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