Increase your bench press

[JoshLarge]

Great Video...

Here's another one!
http://www.youtube.com/watch?v=vUcjOIZc80c&annotation_id=annotation_294476&feature=iv

[-AC-]

nice video josh. how much do you bench? have these vids helped you?

nice sig

[JoshLarge]

All i will say is i have benched wrong for probably 10 out of the 17month i have been training, so its something i am definitely working on now.

I would say for any trainer out there, that certain points from both videos will help increase your bench.

I have recently switched to Dumbells so i cant cheat and bounce the weight, so ill see how that goes.

Josh.

[Jayuk]

I upped my bench from 80kg to 107kg in 2weeks..

i switched from doing bench press and dumbell press to doinf pseudo planch pushups (youtube if you havnt heard of it)

these are doing pushups with your wrists near to your waist (harder then it sounds trust me) btu i found these caused alot of hypertrophy and even greater strength increases..

Give them a go, you'l be suprised gow hard they are

[grower1]

I've seen these videos before, I tried to do this technique and it just didn't feel right.

Jay Tate is funny....my bad, hahahaha.

[Chris]

My best bench is 160kg, I used to do a bit of powerlifting with some really strong guys, it is about 80% technique, I learnt a lot from them, but the problem is it does not develop your pecs much, I am trying to rectify that now.

[-AC-]

yeah thats the problem with the techniques above. powerlifters care about what weight they are using not what their pecs look like. its weird that you have to sacrifice size for strength!? strange concept. but where bench is concerned the more muscles involved the more weight you can push, it turns from a chest exercise to a full upper body exercise. if you want to develop your pecs rather than your bench strength dont do this technique.

[JoshLarge]

Adam...for those looking purely to focus on developing chest size...how would you suggest they bench?

Lower the weight for say 3-4seconds, and squeeze all the way up with a 1second squeeze at the top?

[-AC-]

as far as speed of rep goes i think 2 seconds down 2 seconds up is enough. even if performing negatives you are supposed to keep the speed of rep similar to concentric contractions. make sure that the weight hits just above your nipples and concentrate on proper contraction at the top. a slight arch in the back and feet planted flat on the floor. do not bounce the weight but pause for half a second at the bottom.

[TJLEE]

I must have a bad technique when it comes to bench press, at least I hope that is the case because I bench 40 kg (4 sets) at around 6 to 8 reps.
However, I can complete 90kg on a seated bench machine for 4 sets ( 6 to 8 reps), which was a new PB today (will post a blog of my chest workout later).

[-AC-]

its possible your technique is holding back your strength. sounds like you jsut need to strengthn your stabiliser muscles like the rotator cuff as you are strong on machine bench but not free bar.

[TJLEE]

Hi Adam,
What sort of movement should I be concentrating on to improve this?.

[JoshLarge]

Rotat Cuff exercises mate...here are a few...http://www.bodybuilding.com/fun/criticalbench24.htm

Best of luck!

[-AC-]

also you could try using dumbells on flat bench as they require even more control of the stabiliser muscles. if you can increase your technique on dumbell bench i guarantee you will improve on barbell bench press.

[TJLEE]

Thanks for the advice guys, I will try and incorporate in to my weekly routine.

[mrkev]

dumbbell bench press weight vs barbell bench press weight

anyone know the ratio or will it depend on the supporting muscles as well?

[JoshLarge]

Will all depend but i assume you will always lift more doing barbell bench as opposed to dumbell bench

[2010Muscle]

Nice vid mate, this can defo help me.

From my experience

heavy weighted dips and heavy dumbbell presses have also improved my bench press

[JoshLarge]

I struggle with dips, seem to get pain in my deltoids.

[-AC-]

dumbbell bench press weight vs barbell bench press weight

anyone know the ratio or will it depend on the supporting muscles as well?

i dont know why but its always been almost exactly 10% more on the bar than on DB's with me. say for example i could rep the 50kg DB's for 6 reps, i would be able to do exactly 6 reps only with 110kg. it generally follows that rule nomatter what weight i use. of course that depends on style. most people never go low enough on DB's as they dont have the bar hitting their chest as indication that theyve come down far enough.

[JoshLarge]

I go deeper with dumbells than with a barbell..but not too deep as i feel it puts alot of unnecessary strain on the shoulders.