How do I bench the big bench?
>>36105436
Eat a lot. This is the only right answer.
Been being a bitch for like 2 years and could never get my bench past 130lbs. Ate like a truck for two weeks and did 1pl8 3 sets 8 reps.
bench a lot of little benches
>>36105468
at the same time?
>>36105436
Know about the Smolov routine?
Do that, but with bench.
>>36105436
>Benching the bench
>>36105536
I would say it depends where the person is at.
Smolov style programs are fairly advanced. The guy who's been lifting for 6 months and has a 145lb bench doesn't need to Smolov.
But the general idea applies to any level.
If you want to bench more, you bench more. Frequency and food will get you where you want to go.
>>36105452
>bench 135 for 3X8
>offering anecdotal benching advice
>>36105468
This
>>36105452
Holy shit.
>2 years under 1pl8
>"eats like a truck"
>adds a whopping 5 pounds
>for 8 reps...
Is this bait or legendary dyel?
>>36105452
God please tell me u weigh 110 or else why even bother
>>36105436
working towards 3pl8 for 1, still a long way to go.
Advice for getting by plateaus or beating personal bests is.
>Tell your spotter to only spot you on reps you're going to fail
>Stop after you need a spot on a rep
>Don't use a spotter, stop yourself at a safe rep and do another set
>Go to exhaustion
>Accessory work
>Deload and build back up once in a while
>5/3/1 one time a week to build strength and retain/encourage CNS memory
>Cable work for stabilizers
>OHP is 100% necessary for progressing bench (deltoid activation)
>Grip should only be wide enough to get you a perfect 90* at lowest point on elbows
>1 inch above your chest, not to the chest
Go.
>>36105452
I swear to god little twinks like you should be banned for giving advice.
>>36105436
How to big bench? Volume + Intensity
>tfw getting rekd by bench progression
Got my bench up to 165 lb, then fell off during Christmas season. Started again back at 150.
Got shit up to 165 again for 3x5. Went for 170 next workout, and got rekd. Managed 4 reps on the first set. Next sets were worse.
After another shitty 170 workout I deloaded back to 155 and upped the volume to 5x5.
Got 5x5 160, 5/5/5/4/3 at 165 today. Going for 170 3x5 on Tuesday. Eating like a madman in the meantime.
Wish me luck. Feels like I've been spinning my wheels in the 155-165 range for fucking ever.
>>36105436
I have two Push days a week, and for a while I started with
>flat bb bench
>incline db bench
>cable flys
And it worked pretty well, but I recently started getting horrible chest DOMS and my bench started to slide around Christmas. So recently I cut out the flys and my bench has been exploding. I'm up to 195 3x10 and 225 5x3 now and not slowing down.
>>36105639
>1 inch above the chest
Here we go...
On benching days my routine is:
>Flat bench 3x5
>Squat 3x5
>Weighted dips 3x8
>Incline bench 3x5
>Other pressing accessories
After going hard on flat bench and squat, I'm decently tired. I can't go hard on both incline bench and weighted dips. Whichever one I do first gets the bulk of my effort, and the one I do second I need to lighten the weight on.
Which do you guys think I should prioritize?
>>36105581
>>36105626
>>36105629
>>36105654
His bench may suck but he's not wrong. Chest is one of the hardest areas to develop. Takes significantly more energy to move large weight. If you're struggling with bench, tighten form and consume more energy.
>>36105452
I just started lifting, SL5x5 for < 3 months, and I bench 155. sounds like you need to work out more frequently is all?
>tfw that last, hardest rep, leg drive finally activates
>It activates so hard your hamstrings cramp to shit
>Been struggling with 1plate
>Try to do leg drive but everytime I'm smashing my toes into the ground, raising my heels and it only raises my ass off the bench
>Struggling with heavy weight (relative to me ofc), I feel strain in my low back
What do
>>36105657
I've been doing 155 x 8-10 for FUCKING AGES. I look around the gym and see oafish beer gut dads benching 2pl8 and I just sit there in disbelief.
>>36105839
eat more, you should weigh more then 135 lbs
if you cant get 1 plate technique only needs to be basically correct, finer points are wasted. just eat heaps and do 3x5 progression
>>36105839
You're leg driving wrong.
If your ass is coming up, you need to move your feet back.
You should be able to drive your feet into the ground without your ass lifting.
The overall movement should feel like you're driving your feet into the ground as if you were going to slide yourself back across the bench, while your lats drive upwards and your head and back are pushed into the bench.
>>36105864
Should my feet be perfectly flat and nearly perpendicular to the bench? Ok, I'll work on it. Every time I've tried leg drive it felt like I was smashing the back of my head into the bench and my back would just arch and bridge like crazy.
>>36105639
>5/3/1
>once a week
>>36105878
>Should my feet be perfectly flat and nearly perpendicular to the bench?
Not necessarily. Your optimum feet position depends on your proportions.
Generally speaking, if your ass is lifting off when you drive your legs, you should scoot them back.
Although maybe you're too far back and that's your problem.
Play around with how far back your feet are, and also how wide they are, until you find a spot that is comfortable for you.
You want to find a spot where you feel stable, comfortable, and can drive your feet into the ground without your ass lifting.
>>36105852
pretty much my life...
squat 245 for 8 reps, row 195 for 6, but bench 155 for 8
two things really boosted benching for me
-training bench like a bodybuilder
-adding in a shitload of tricep assistance (probably about 6 exercises a week for 5x10)
I went from 105-115 in about 2 months, which I was happy with
>>36105657
5x5 is shit for progression. Had been stuck on OHP, binch and skwat, the moment I swapped to 5/3/1 all my lifts have gone up significantly. Swap routines
>>36105910
What do you mean like a BBer?
>>36105921
high volume, and really focused on slowing down the descent and feeling the stretch reflex before launching into the concentric. It cleaned up my form too
>>36105930
I've seen people use the smith machine with more weight than their usual and the bar stops rest just above the chest so you can just focus on the concentric, not sure if a good idea
Im so excited to get back into lifting. Moving next week and ill have my home gym all ready
>>36105919
I'm progressing on 3x5. I've been doing 5x5 when I deload, but once I'm back at progression weight I go back to 3x5.
I've been looking at 5/3/1, but I haven't been lifting that long (4 months) and I feel I can still get gains out of 3x5.
Deadlift and squat are still going smoothly at 3x5.
Just hit my first snag on OHP at 110 lb.
I've also considered transitioning individual lifts over to a different program but I'm not too sure how I'd make that all work.
>>36105938
why complicate things? A vast majority of people who want a bigger bench just aren't benching enough. You can replicate that process with pin press but I can't say I've seen anyone benching under 3pl8 need it
>>36105436
If you're working with sets bigger than 3 reps on flat bench you're doing it wrong
Stop doing flat bench for 2 weeks. Deload with incline bench only, somewhere close to a comfortable 5x5. Add full rom deep pull overs for assistance, somewhere close to 5x5.
You now have the knowledge to never plateau on bench.
started taking creatine and within 4 weeks my bench is going up. It could also be that I don't have a spotter anymore so I cant bitch out
>went from 175 to 195 at 5x5
Flies or dips for an accessory?
>>36105436
Start training in a shirt
>>36105919
Well hopefully 5x5 being shit for progression is true, cause I just switched from 5x5 bench to 3x5 and actually was able to finish my sets.
Been doing ICF 5x5 for a couple months and could not fucking finish the 4th or 5th set of bench with goddamn 145lbs. It was bullshit cause I was getting too fatigued at the 4/5th set and would have to stick to 145lbs the next bench workout.
Switched to 3x5 and finished all sets very nicely, so I'm finally moving up to 150lbs next workout and hopefully with 3x5 I don't get so fatigued like on 5x5
>>36105961
What's the purpose of stopping flat bench?
>>36105985
depends, fail just off the chest and you might as well do flyes and bench more
if you fail halfway up to the top then triceps are the problem
in my experience, longer armed lifters need more tricep work where shorter armed lifters just need to bench more
>>36105961
you're gonna have to reason this one out considering some people do better by adding volume via reps
>>36106052
>mfw I have a long fucking torso but short legs
Is this why my OHP and BP sucks
>>36106059
no, considering those lifts have more to do with arms
must admit though, seen more standard or noodle arm lifters with big OHPs than short armers, but short arm lifters make up huge numbers on the bench
>>36105976
also started to take longer breaks. Forgot about that
>>36105452
Lol sounds like my skinny friend. He's like 125lbs been lifting for 2 years and only benching 100lbs for 5 reps.
>>36105436
I was stuck at 135 for a few weeks... I remember it very clearly. SL 5x5 btw. Well long story short, I discovered it was a mental block. I finally decided that I was going to add weight to the bar and fucking push. I took off my safety bars (home gym), put on some hard music and imagined some things that make me very angry. Not only did I break through to 140, but I was at 165 within a month.
Also, I was making progress on OHP once I figured out my grip was wrong, so that was happening at the same time. Two dams broke at once. It still took another six months to see noticeable changes to my upper body. Stick with it.
>>36105492
Yes
>>36105639
SHUT THE FUCK UP AND GTFO
>>36105436
desu if your benching less than 2pl8 you just need to eat more or possibly bench more.
>>36105436
3pl8 1rm here, holy shit the broscience from some of you guys.
Find a good program, depending on your level then texas method, smolov bench, hepburn or sheiko should all do well enough.
Arch more, widen your grip, figure out leg drive, put some chalk on to avoid slipping and get a spotter to unrack the bar for you.
>>36106047
To deload your chest, same reason for lower weight and slightly higher reps. Incline flat bench includes chest, but the weight is shifted more on your shoulders and triceps. It acts as an accessory to bench without completely discluding chest from the lift. As a product of that, incline also acts as a great cue to activate your shoulders/triceps which has a direct overlap when it comes to pushing heavy weight in flat bench.
A lot of plateaus on big compounds aren't just a complete lack of strength, but inefficiency in the movement. You'll be surprised how much more weight your muscles can move when you have accessories sufficiently supporting the primary
>>36105938
thats terrible advice
>Tfw you can't put your feet in the right position without hurting your hip
>>36105626
>legendary dyel
I kekd
What really helped me increase my bench. I injured my knee and couldn't squat for a while so I decided to focus on bench. Got from about 325 to 365.
High frequency, training bench 3 times per week will make your bench go thru the roof simply by the sheer amount of volume put into it.
Volume work, no need to go heavy every workout. Sets of 5-8 or even 10 reps can help build mass and strength over time.
Heavy ass benching once a week and low volume will help you in your quest for a bigger bench. 1-3 sets of 3-5 reps with plenty of rest.
Also, try to keep track of multiple PR's and volume PR's. Beat them one after the other. Once you've beaten 5-6 rep PRs and volume PRs, you should be good for a 1RM
>>36105436
I know not a lot. Stuck at 52,5kg for 6 maybe 8 months (lol wtf I know)
Benched 70kg for 3x5 yesterday.
All I changed was added more volume. I'm eating the same amount because weight doesn't matter too much on a novice (untrained Lel) bench press
Just add more volume, that's it.
But I could be wrong because I'm a failure of a man who can only bench his body weight
>>36106312
will follow this advice, thanks man
>>36106142
Tfw lifting for almost 3 years, 125 pounds and I can rep 135 for 16 reps. I just can't put on mass :(
>>36105707
Dips
Works more muscles and shit
>>36106151
Eat more. Correct form. Slower on the way down and slow on the way up. Use narrow grip and wide grip same day
>>36106398
The fuck. That was meant for >>36106345
>>36106312
>>36106325
Samefag here, if you got extra time and energy, dont hesitate to throw in some extra bodybuilding stuff. Dips, lateral raises, overhead press or tricep extension can all help bring up your bench. 1-2 exercices for few sets of some reps at the end of your workout can go a long way. You don't even need to focus that much on progression or weight, just try to get some extra work here and there. hope that helps
>>36105436
train chest twice a week and eat more often
>>36105900
That stuck out to me too. WTH.
>1 inch above your chest, not to the chest
No.
Rest is okay.
OP: videograph your form. Ideally from the side and from past the foot of the bench. Make sure you know what a correct bench press looks like.
It's surprising what things you can notice that you don't feel.
>>36105436
Step 1: This is the hardest part by far. You'll need to find a bench with a barbell set up where the barbell sits in two little holdy hooks above the bench. The bench should ideally be sort of padded and not made of pure iron or wood but this is unnecessary.
Step 2: Put weights on the barbell, the tricky part of this is of course weighing each of the weights on your scale ahead of time and then balancing both sides of the barbell. This is very hard to do correctly.
Step 3: lay back on the bench without hitting your head on the barbell while laying down. This sounds simple but it can be a devastating mistake.
Step 4: grab the barbell with your hands and push upwards before allowing the weight to slowly drop towards your chest.
Step 5: push the weight back upwards so that it moves to the starting bench position.
>>36105639
aka how to progress on half reps
>>36106246
>that much effort
>for that bench
>>36105961
>assistance exercise for a single muscle
>do sets of five
Never give advice again
>>36106828
>Tiny Japanese dude with 200kg bench
>Not impressive
Genetics or your country's education system failed you.
>>36106828
200kgs (440 lbs) max bench is bad?
>>36106973
>>36106989
Not who you're replying to but the bar doesn't weigh 40 kg.
>>36107005
Is this bait? If so congratulations. If not kill yourself.
90kgs on each side = 180kgs
20kgs bar + 180kgs of plates = 200kgs
>>36106960
>single muscle
Incline bench is not an isolation. It's meant to help deficiencies in your shoulders/triceps without completely removing the chest component from the movement. Also, assistance isn't just
>do more volume so your muscle get big and stronk
Disregarding the fact that it doesn't work anyway, it's dumb and defeats the purpose. Assistance is also meant to help you create synergy so your accessories help the prime movers, mostly because benchpress isn't
>hurrdur chest exercise
>>36107010
Read what those plates say. They say 20kg. Now count how many plates on each side. It's 4. (4x20) x 2 and what do we get?
160 kg.
Not sure why you're samefagging or raging so hard. It's 180kg. Stop embarrassing yourself though.
>>36107031
Not that guy, but the red plates are 25kg. Stop posting until you've lifted a while
>>36107010
17 DOLLARS. THAT'S A FIVE, A TEN AND TWO ONES, RETARD.
>>36107031
>>36107034
You can even see the 25 visibly in the video
>>36105436
My current bench is 125kgx3 breh's
This is my last week on a bulk and I'm going for 140kg x1 wish me luck
>>36106828
HEY EVERYONE LOOK IT'S AN AMERICAN
>>36107031
nice bait. next time try to go to the gym at least once before post on /fit/
>>36107034
Stop raging so hard, I don't lift with the tiny olympic plates or in kilograms. You sound desperately insecure.
>>36107046
weight / height ?
>>36107058
>>36107040
>>36107034
>1:34
>1:35
>1:36
>samefag raging incredibly hard
damn dude you're fucking pathetic
>>36107061
>I don't lift
>>36107061
And you sound desperately uneducated, fuccboi
>>36106828
>>36106989
>>36107005
>>36107010
>>36107031
Red plates = 25kg each
Blue plates = 20kg each
Bar = 20kg
Collars = 2.5kg each
Red x2 + Red x2 + Blue x2 + Blue x2 + Bar + Collars x2 = 205kg
50 + 50 + 40 + 40 + 20 + 5 = 205
His bodyweight is 66kg if I recall correctly.
>>36107061
I'm not raging at all, just pointing out that the plates are 25kg... it's definitely 200kg
>>36107026
I was obviously referring ro pullovers.
You don't do a 1RM for curls either.
>>36107073
Pathetic. You sound like you spend more time watching weight lifting videos than actually working out. No wonder you're so insecure.
>snap my shit when I was dyel on flye machine
>since then I can't even barbel bench the bar without sharp pain in my delt
Only db bench and dips for me
>>36107085
Ah, but i can count.
>>36107076
Please, please, could you just leave?
Why do you value the attention from anonymous people on the Internet so much?
>>36107070
I do, unlike you who spends all his time triple commenting to every reply because you're raging so incredibly hard. The only thing you work out is your fingers doing all that typing. By all means keep foaming at the mouth and raging though, it's pretty funny.
>>36107065
Sorry m8
>>36107090
>>36107092
kek
rekt
>>36107076
Do you have more pics aside from http://imgur.com/a/SKR7F? Tired of fapping to these pics.
>>36107080
Pull overs are not an isolation either, especially with full/deep rom. There's no point in lifting light enough to do more reps, and there's no point in lifting heavier than a comfortable 5 reps during a deload.
>>36105452
this is actually the right way to go
I've been stuck on 5RM at 90kg (92BW), for a month, got to 5RM at 120 (103BW) after three months
so much DYEL in this thread.
If you can't bench 225+, don't give people advice. Fuck, I haven't lifted in 3 months, went back a few days ago and could still do 225x1
>>36107194
>everyone has the same bodyweight
>>36105436
Do
12x easy weight
10x harder weight
8x harder weight
6x unable to finish without cheating/spot, first reps should be full ROM
30-40 seconds rest MAX between sets. After 6x you load up another few pounds and do those full ROM as many times as you can. (probably result in 1-2 reps max).
Keep doing this at least 2 times a week. Minimum of 2 days rest between. If you can finish the last set of 6 reps without cheating/spot increase weight next time.
After a few months your bench will have increased explosively. It got me from 264 to 352 in a few months.
Short piece of warning: this kind of thing got me to snap city pretty fast.
>>36107145
jesus what do you have to eat to turn your jizz brown
>>36107145
you're jerking off to a guy dressing up as what he thinks a girl dresses up as.
Reevaluate your life.
>>36105852
>x 8-10
Here is your problem. Do 5x5, increase weights.
>>36105919
>5x5 is shit for progression.
Depends what your level is. For guys who bench less than 2 pl8s it's great.
>>36107145
OMG I didn't think people actually fapped to those :x they aren't even that lewd...
I-I don't have lewder pics, I've never even taken these sort of pics before you guys... er, seduced me into it... kek
T-thanks for the tribute senpai ;x l-let me help clean the screen
>>36107420
please leave
>>36107420
and please, for Christ's sake, please stop talking like a neckbeard attempting to sound like a such kawaii anime girl XD
Ignore tripfags.
I remember the feel when I rep'd 3x8, 225 for the first time.
Since then I've had some breaks and I'm at 203 for reps at the moment.
5×5 120kg
>>36105436
Start counting the bar
>>36106345
Not bad for your weight. You can bench 200+ actually
>everyone doing chest 7 days/week and benching 130, 140, 150kg with shit ROM and a bro rowing the bar for them
>about to do 110 paused
>*subhuman curlbro pats me on the back* "taking it easy huh?"
>>36105452
>been being
Do you even know how to speak English? You illiterate meat head wanna-be faggot
>>36105452
Friendly reminder that these are the people handing out advice on /fit/
>2.5 plate deadlift
> 2 plate squat
> Fail to even do 1 plate bench
I'm so close, but cutting just makes it harder
>>36110056
Friendly reminder that /fit/ takes their advice publicly from a twink faggot with no mass to speak of because they want to fuck its boypucci
This is literally no worse
>>36107420
I need lewder pics
>Bench stuck in endless cycle between 145 and 165
>OHP stuck in endless cycle between 95 and 110
Is this lifting purgatory?
Holy shit /fit/ step up your game, I've been lifting for little less than a year and I bench 90 kg at 80kg and I thought it was bad.
In regards to the thread OP, what worked for me was just benching more with high intensity, try benching 3 times a week with 90% of your max for reps of 5 and see how that works for you, if you're stalling, maybe you aren't resting well enough or eating enough, as assistance you can try incline benching, although I've heard people having shoulder problems doing it.
what is an acceptable bench by /fit/ standards and what is considered impressive by normies? lmao2plaet?
>>36110472
Why the fuck are you cutting when you can't bench 1pl8ate8
>>36111085
Pretty sure if you can lift 4/3/2/1 then you are considered pretty strong to normies.
Of course this if /fit/ so if you cant do double that after 3 months you're dyel and should kill yourself.
>>36109984
>*subhuman curlbro pats me on the back* "taking it easy huh?"
Some random person does this to you? Even at the shitty commercial gym I work out at you would probably get your ass kicked doing something like that
>>36111150
what the fuck do people mean when they say 4/3/2/1
>>36111273
Deadlift/squat/bench/ohp
1=1 plate (60kg, 2x20kg plates (1 each side) and the bar)
2=2 plate (100kg, 4x20kg plates (2 each side) and the bar)
Etc
>>36111273
4pl8 Deadlift
3pl8 Squat
2pl8 Bench
1pl8 OHP
It's a pretty shitty strength standard because it's unbalanced as fuck.
>>36111333
What is a more balanced example?
>>36111371
5/4/3/2
This entire thread has taught me /fit/ is truly the blind leading the blind, where most of the people giving advice are only able to bench slightly more than lmao1pl8.
>>36111110
not him but because I'm fat
>>36111422
lel
>>36111371
4/3/1.5/.8
>>36111371
Depends.a taller longer armed guy will have a much better deadlift and a much worse ohp and bench than a shorter guy with shorter arms
>>36107420
PLEASE post pic with your mouth. I cannot find it and I like to imagine you sucking me off with those cock sucking lips
>nohomo
>start working out in decemeber for first time
>beyond skelly mode
>decide to proper bulk past month
>finally hit 50 lbs chest press
i've FINALLY joined the 1pl8 club wew
i do believe the winning formula behind this is jacking off and eating food
god bless
>>36105436
By moving the massive mass
>>36111698
lmao what the fuck?
atm my stats are:
DL 280 1x5
Squat 215 3x5
Binch 170 3x4 (I failed last last workout)
OHP 115 3x4 (Again, failed)
Either that ratio is fucked or I'm super unbalanced.
>>36111878
Yes your DL and Squat is very low.
>>36111878
I'm:
DL 340 1x5
Squat 230 5x5
Bench 180 5x5
OHP 125 5x5
>>36111828
>tfw tall with long arms
410 deadlift
220 bench (200 with pause)
I'll get to 2pl8 paused one day, right bros?
>>36105905
>>36105839
Ok another thing, if you are lifting 1 plate you will probably find if you try to really drive hard with your legs (even if you are doing it properly) you are gonna slide up the bench because the weight is not heavy enough to really keep you in place. You can certainly leg drive though, try putting your feet up on the bench and lifting your butt up to feel your body weight on your lats. You should feel locked in and pushed into the bench by your own weight. Now, try and find that same pressure with your feet on the floor and pushing with your feet.
>>36112039
I meant traps not lats
>>36112003
Triceps work will help. Heavy singles on ohp 15x1 at 95+% with a minute or so between reps was probably the best thing I ever did. Its a tough thing to recommend though. On one hand there is very little form breakdown on the other if you don't have very good form before beginning this you are pushing near maximum weight for a shitload of reps and putting pressure on your joints. It is fun as fuck though
>>36111110
Used to be mordibly obese, now at skinny fat level.
>>36105436
bench progressively bigger benches
My bench progress since Dec 13th till last week. In this time I have went from 131lbs to 162lbs
135 3 x 3
145 3 x 3
155 3 x 3
165 3 x 3
175 (didn't finish sets)
175 3 x 3 (last set help with spotter)
175 3 x 3
185 3 x 3
195 3 x 3 (almost failed)
175 5 x 5
185 5 x 5
185 5 x 5 (out of gym for few days snow)
195 5 x 5
205 3 x 5
205 3 x 5
215 3 x 5
220 3 x 5
225 3 x 3
>>36111898
fug
I'm progressing on my squat pretty easily but my DL has been super fucking slow in terms of progression.
>>36112177
Grip? Legs? Back? Confidence? weak off the floor or at lockout?
>>36110861
If you deload I think you're supposed to do more reps.
