any ideas on bench press?

c130 · 26-03-2005, 02:32 PM

i need a bit of help on trying to increase my bench press

im lifting 120kg for 6 reps at the moment but have been on this for a while now, just need some ideas to try and help move the weight up

any advice appreciated

zx9rjas. · 26-03-2005, 03:07 PM

Do you vary your chest movements or have you been doing the same for a while and its now hit a plateau?

c130 · 26-03-2005, 06:36 PM

my old routine for chest was bench press, incline flyes and incline DB press, 4 sets 6-8 reps

ive recentley changed to bench press, incline DB press and Wide arm weighted dips, same sets and reps as above

zx9rjas. · 26-03-2005, 06:59 PM

Try this. Monday and Friday Train Chest.

Weeks 1 + 2

Monday - Flat DB Flye - 10, 8, 8, 10
Decline BP - 10, 8, 8, 8, 10
Flat DB BP - 10, 8, 8, 8, 10

Friday - Decline BP - 10, 8, 8, 8, 10
Flat DB BP - 10, 8, 8, 8, 10
Flat DB Flye - 10, 8, 8, 10

Weeks 3 + 4

Monday - Decline DB Flye - 10, 6, 6, 10
Incline BP - 10, 6, 6, 6, 10
Decline DB BP - 10, 6, 6, 6, 10

Friday - Incline BP - 10, 6, 6, 6, 10
Decline DB BP - 10, 6, 6, 6, 10
Decline DB Flye - 10, 6, 6, 10

Weeks 5 + 6

Monday - Incline DB Flye - 8, 6, 6, 8
Flat BP - 8, 6, 6, 6, 8
Incline DB BP - 8, 6, 6, 6, 8

Friday - Flat BP - 8, 6, 6, 6, 8
Incline DB BP - 8, 6, 6, 6, 8
Incline DB Flye - 8, 6, 6, 8

This Should work you through it, follow a strict 1.5 seconds up and 3 seconds down. You should get your bench over 300lb for 6

c130 · 27-03-2005, 08:47 AM

cheers for that mate

i'll give it a try starting from monday and let you know how i get on

Anonymous · 27-03-2005, 12:46 PM

how many sets do you do of this weight, or is this the final weight.

if it is how many sets do you do before?

c130 · 27-03-2005, 01:02 PM

that is the last set steve

i do a warm up set then 3 working sets gradually increasing the weight

120kg for 6 reps is the last set

Anonymous · 27-03-2005, 01:36 PM

how much do you use on the other sets?,

i have a good solution for you, it works well i used it myself, to beat the 120 mark.

c130 · 27-03-2005, 04:37 PM

1st set 60kg 8 reps

2nd set 90kg 8 reps

3rd set 110kg 8 reps

4th set 120kg 6 reps

Anonymous · 27-03-2005, 04:44 PM

right keep the first set the same,

2nd set 92.5 for 8reps
3rd set 112.5 for 8 reps
4th stay on 120 kg still.

if you can get all these reps,next week. up the middle 2 sets again by 2.5kg each, repeat this again if you can get them

as soon as you get to 117.5 for 8 try 125kg for 6reps.

i bet you get it

. this worked on me great. got me to 150kg

26-03-2005, 02:32 PM	#1 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	any ideas on bench press? i need a bit of help on trying to increase my bench press im lifting 120kg for 6 reps at the moment but have been on this for a while now, just need some ideas to try and help move the weight up any advice appreciated

26-03-2005, 03:07 PM	#2 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Do you vary your chest movements or have you been doing the same for a while and its now hit a plateau? ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

26-03-2005, 06:59 PM	#4 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Try this. Monday and Friday Train Chest. Weeks 1 + 2 Monday - Flat DB Flye - 10, 8, 8, 10 Decline BP - 10, 8, 8, 8, 10 Flat DB BP - 10, 8, 8, 8, 10 Friday - Decline BP - 10, 8, 8, 8, 10 Flat DB BP - 10, 8, 8, 8, 10 Flat DB Flye - 10, 8, 8, 10 Weeks 3 + 4 Monday - Decline DB Flye - 10, 6, 6, 10 Incline BP - 10, 6, 6, 6, 10 Decline DB BP - 10, 6, 6, 6, 10 Friday - Incline BP - 10, 6, 6, 6, 10 Decline DB BP - 10, 6, 6, 6, 10 Decline DB Flye - 10, 6, 6, 10 Weeks 5 + 6 Monday - Incline DB Flye - 8, 6, 6, 8 Flat BP - 8, 6, 6, 6, 8 Incline DB BP - 8, 6, 6, 6, 8 Friday - Flat BP - 8, 6, 6, 6, 8 Incline DB BP - 8, 6, 6, 6, 8 Incline DB Flye - 8, 6, 6, 8 This Should work you through it, follow a strict 1.5 seconds up and 3 seconds down. You should get your bench over 300lb for 6 ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

26-03-2005, 06:36 PM	#3 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	my old routine for chest was bench press, incline flyes and incline DB press, 4 sets 6-8 reps ive recentley changed to bench press, incline DB press and Wide arm weighted dips, same sets and reps as above

27-03-2005, 08:47 AM	#5 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	cheers for that mate i'll give it a try starting from monday and let you know how i get on

27-03-2005, 12:46 PM	#6 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	how many sets do you do of this weight, or is this the final weight. if it is how many sets do you do before?

27-03-2005, 01:02 PM	#7 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	that is the last set steve i do a warm up set then 3 working sets gradually increasing the weight 120kg for 6 reps is the last set

27-03-2005, 01:36 PM	#8 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	how much do you use on the other sets?, i have a good solution for you, it works well i used it myself, to beat the 120 mark.

27-03-2005, 04:37 PM	#9 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	1st set 60kg 8 reps 2nd set 90kg 8 reps 3rd set 110kg 8 reps 4th set 120kg 6 reps

27-03-2005, 04:44 PM	#10 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	right keep the first set the same, 2nd set 92.5 for 8reps 3rd set 112.5 for 8 reps 4th stay on 120 kg still. if you can get all these reps,next week. up the middle 2 sets again by 2.5kg each, repeat this again if you can get them as soon as you get to 117.5 for 8 try 125kg for 6reps. i bet you get it . this worked on me great. got me to 150kg