Thread: Increase your bench press

Great Video...

Here's another one!

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

nice sig

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.

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

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.

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.

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.

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?

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.

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).