Tips for improving bench press

[Insomniator]

Hey soo I'd like some advice on improving my bench press if it is at all possible in my current situation.

I'm 170 and basically work out only 3-4 times a week. When I do flat bench I can muster
3 sets of 6x185 after a 10x135 warm up.

When I first started lifting in college I was 140 and couldn't bench crap but got to where I am now by like junior year. Problem is I've never been able to get much over 170lbs in my weight or over 185 in bench. I've taken months and months off in between so its not like I've been stuck at this for years (23 now), but it seems like I always reach this plateau after a few months or so.

I don't have a spotter and the gym I go to is always empty with like no one available to help me, so I've been afraid to go over 195. When I had a spotter in college I was able to do a few at 205-215.. but basically my actual sets have never been over 185.

What is a good chest workout? I try switching it up between benches and machines and such. Should I try more reps with less weight (like 8x165?)

 

[katank]

Try working OH press and weighted dips if you aren't doing so already. Those have good carryover to benching and should also help prevent muscular imbalances.

Have you played with any periodization? You may very well need an intermediate program to make progress rather than straight sets.

Also, for increasing absolute strength, heavy doubles and triples are more effective than higher number of reps.

Power rack can replace a spotter.

 

[mk52]

How tall are you, and how wide is your grip, do you properly arch your back during the BP?

I would also second adding OH press work, along with squatting heavy. Before I did my current routine (Stronglifts 5x5, SS), I never cared much for leg workouts or olympic lifts and my bench was stuck at around 180 with me weighing 145. Now about a year later I still only weigh 152 and bench 3x5 220lbs, with 1RM 255, all because of adding heavy squats and OH presses.

 

[Insomniator]

I don't know what periodization is, I'm 5 9 and i try different width grips. I like going wide but my wrists hurt with that so lately I've tended to do a closer grip (not sure what the measurement is... in between the first and second grips on an Olympic bar?, elbows like an 80 degree angle when the bar hits my chest)

I've been squatting but honestly I suck at it, 205 is the most I've ventured . I'm more afraid of hurting myself; I don't do full squats because there is a weird sort of pop in my knees when I bend them far enough. No pain, I can just see a bone or something pop out a little on the back/side part of my knees.

 

[TallBill]

All other tips aside, my bench started to shoot up when I switched to doing chest twice a week. Make sure you're working your back hard as well.

Also, my shoulder issues increased among other reasons when I did this. I can't flat bench anymore.

 

[mk52]

One more thing, I started adding these exercises (Exercise 1 standing and Exercise 2) to my chest days prior to the bench for nearly six months now to help strengthen some of the smaller muscles in my shoulders and believe that made a big difference in keeping me injury save and allowing me to continue increasing the weight.

Regarding your knee popping, is there any place you can have someone critique your form, or maybe post a video so we can see what you might be doing wrong.

Again, I cant stress how important squatting and OH press was in getting my bench up. It sounds odd but as my squat went up so did my bench.

 

[SociallyChallenged]

Originally posted by: Insomniator
I don't know what periodization is, I'm 5 9 and i try different width grips. I like going wide but my wrists hurt with that so lately I've tended to do a closer grip (not sure what the measurement is... in between the first and second grips on an Olympic bar?, elbows like an 80 degree angle when the bar hits my chest)

I've been squatting but honestly I suck at it, 205 is the most I've ventured . I'm more afraid of hurting myself; I don't do full squats because there is a weird sort of pop in my knees when I bend them far enough. No pain, I can just see a bone or something pop out a little on the back/side part of my knees.

You're increasing your chance of injury by limiting the range of motion. I've seen you say you're scared twice now. Why are you going to the gym if you're scared? Seriously. Watch a ton of squat videos. Work on your form. Go below parallel. If it doesn't hurt, don't worry about it. Also, if you don't have a spotter for bench, use a power rack. If you can raise your chest enough (which you should be able to do), you'll be able to fail and not hurt yourself.

 

[SneakyStuff]

I started a new lifting schedule and in addition to a speed bench day and 2 tricep days I have a day like this once a week.

Week 1 bench- 75% of max 6 sets 3 reps, 135 warmup for 5.
Week 2 bench- 85% of max 5 sets 3 reps, 135 warmup for 5
Week 3 bench- 135 warmup, 80% warmup for 1, 90 % warmup for 1, new max target.

So basically you aim for a new max every 3rd week and that in turn increases all other percentages so you're always improving your bench. I've only been lifting for 3 years but after starting this I have noticed great improvements in my bench.

 

[darkdiablo]

Originally posted by: Insomniator
Hey soo I'd like some advice on improving my bench press if it is at all possible in my current situation.

I'm 170 and basically work out only 3-4 times a week. When I do flat bench I can muster
3 sets of 6x185 after a 10x135 warm up.

When I first started lifting in college I was 140 and couldn't bench crap but got to where I am now by like junior year. Problem is I've never been able to get much over 170lbs in my weight or over 185 in bench. I've taken months and months off in between so its not like I've been stuck at this for years (23 now), but it seems like I always reach this plateau after a few months or so.

I don't have a spotter and the gym I go to is always empty with like no one available to help me, so I've been afraid to go over 195. When I had a spotter in college I was able to do a few at 205-215.. but basically my actual sets have never been over 185.

What is a good chest workout? I try switching it up between benches and machines and such. Should I try more reps with less weight (like 8x165?)

Whats your workout? Do you squat? deadlift? overhead press? If you only bench, you can only get so far. Squats and deadlift will not only increase your lower body and back strength but also induce growth hormone and release more testosterone into your system, which indirectly strengthens all your muscles including the ones used during the bench press.

 

[gar655]

You need to lift heavy to be able to lift heavy weights. In addition to your regular workouts and the suggestions given already, you NEED to do 1-2 rep max sets in order for your body to adapt to the weight. Then add weight each time you do these, add weight in small increments such as 3 pounds. Before you know it you'll be doing 250. That's how I did it when I was younger and didn't have bursitis in my shoulder

Gene

 

[wheresmybacon]

My bench went up when I started training my entire body equally and stopped just training the beach muscles.

 

[Mr.IncrediblyBored]

What's your diet like? From the sounds of it you're body weight plateaued too. Changing your routine around is all well and good, but it won't do you much good without proper nutrition.

You and I have(had) a very similar build -- about 5' 9", the 160-170lb range. I was stuck at the same strength for what seemed like an eternity. Eventually it dawned on me my body weight plateaued along with my strength. I tweaked my diet, increased protein and overall calorie intake, and started making gains again. All with minimal changes to my lifting routine.

 

[SociallyChallenged]

Originally posted by: KnightBreed
What's your diet like? From the sounds of it you're body weight plateaued too. Changing your routine around is all well and good, but it won't do you much good without proper nutrition.

You and I have(had) a very similar build -- about 5' 9", the 160-170lb range. I was stuck at the same strength for what seemed like an eternity. Eventually it dawned on me my body weight plateaued along with my strength. I tweaked my diet, increased protein and overall calorie intake, and started making gains again. All with minimal changes to my lifting routine.

You don't need to gain weight to gain strength though. You can if that lines up with your goals, but it's definitely not necessary. In general if you hone your nutrition in, correct your form, and learn how to utilize the right muscles, your plateau will fix itself.

 

[SlitheryDee]

You've got to increase the stress so the muscles keep adapting. That means more weight. I've done the power rack safety bar thing and it really helps my confidence when I'm trying for previously unheard of weights without a spotter. If you can get 185x3x6, then you can get more weight for something less than 6. Also, you can push for more reps with 185 if, due to the power rack, you have no fear of getting trapped under the weight . Somehow, you've got to increase the workload.

 

[Insomniator]

I work out only 3 times a week; back and bis, chest and tris, legs (squatting included). I'll add a shoulder press or power clean (favorite exercise!) and deadlift day as my 4th I suppose. My diet is ehhh not great. I drink protien but most of my diet is sandwiches from delis around my work and normal take out crap like chinese food for dinner. I don't really want to increase my weight, I'd just like to increase my strength and even cut some weight if possible (I understand this means no more chinese food).

I haven't worked shoulders or back too hard because they are both broad for my size, so I'm trying to balance myself out a little and assumed they would be strong enough to support heavier bench. Perhaps not...

I guess I will start using the safety rack and try to go up to 4x195 next time I go. I always felt the motion on that rack was weird though, I'll give it another shot.

thanks for the help so far!

 

[SociallyChallenged]

Originally posted by: Insomniator
I work out only 3 times a week; back and bis, chest and tris, legs (squatting included). I'll add a shoulder press or power clean (favorite exercise!) and deadlift day as my 4th I suppose. My diet is ehhh not great. I drink protien but most of my diet is sandwiches from delis around my work and normal take out crap like chinese food for dinner. I don't really want to increase my weight, I'd just like to increase my strength and even cut some weight if possible (I understand this means no more chinese food).

I haven't worked shoulders or back too hard because they are both broad for my size, so I'm trying to balance myself out a little and assumed they would be strong enough to support heavier bench. Perhaps not...

I guess I will start using the safety rack and try to go up to 4x195 next time I go. I always felt the motion on that rack was weird though, I'll give it another shot.

thanks for the help so far!

Ok, let's point out some things here. What are your goals? Strength or aesthetics? Because the program you're on now is built mainly for aesthetics. Secondly, no back or shoulders? That may very well be a huge factor that's holding you back. You need an immense amount of support from your back and shoulders to complete a bench press. On top of that, you're training for injury by training the anterior side of your body, but not the posterior side. Broadness does not equal strength. And if you're going straight for strength, you need a different program because the one you're on is sub-optimal.

 

[Insomniator]

Ok well I do do back, just not dead lift I mean. I use the row machine, pull down, do pull ups etc. I used to do shoulders but yeah that kinda just stopped...

I guess I don't know what I'm going for here. I think I want to be about current weight but be stronger, not necessarily bigger. I feel like there are others at the gym my size that can bench 225, squat 265, and dead lift 305 (don't even know if those are good numbers). I don't know if I have the time or the will do actually do it, but I'd like to be on the right path.

They could possibly weigh more or just have more muscle, I can't tell body size/types at all... I just know that while I certainly have some muscle I am noooooo where near the max a 170 pound guy can do.

 

[darkdiablo]

Originally posted by: Insomniator
Ok well I do do back, just not dead lift I mean. I use the row machine, pull down, do pull ups etc. I used to do shoulders but yeah that kinda just stopped...

I guess I don't know what I'm going for here. I think I want to be about current weight but be stronger, not necessarily bigger. I feel like there are others at the gym my size that can bench 225, squat 265, and dead lift 305 (don't even know if those are good numbers). I don't know if I have the time or the will do actually do it, but I'd like to be on the right path.

They could possibly weigh more or just have more muscle, I can't tell body size/types at all... I just know that while I certainly have some muscle I am noooooo where near the max a 170 pound guy can do.

Ok, forget what you're doing now and do this program stronglift. Or do the 3x5 rippetoe's program (google it). Eat more protein (1.5g/pound of body weight) as well as more veggies and fruit. You will, I promise, gain massively on not only your bench press but also your squat and deadlift, not to mention look a lot better. at 170 LB benching 185, thats considered beginner's level, so the stronglift routine or the 3x5 rip's routine would benefit you immensely.

 

[Cstefan]

I went from 150 to 240 in about 5 months using extremely heavy weight doing inverse lifts on a machine. I would put typically 150lb more than I can bench on a machine and use the leg assist to get it to the top and hold it up for a bit then slowly let it down. I promise it will kick your ass.

I do submit that some of the gains I had were likely return to lifting beginners gains.

 

[SociallyChallenged]

Originally posted by: darkdiablo

Originally posted by: Insomniator
Ok well I do do back, just not dead lift I mean. I use the row machine, pull down, do pull ups etc. I used to do shoulders but yeah that kinda just stopped...

I guess I don't know what I'm going for here. I think I want to be about current weight but be stronger, not necessarily bigger. I feel like there are others at the gym my size that can bench 225, squat 265, and dead lift 305 (don't even know if those are good numbers). I don't know if I have the time or the will do actually do it, but I'd like to be on the right path.

They could possibly weigh more or just have more muscle, I can't tell body size/types at all... I just know that while I certainly have some muscle I am noooooo where near the max a 170 pound guy can do.

Ok, forget what you're doing now and do this program stronglift. Or do the 3x5 rippetoe's program (google it). Eat more protein (1.5g/pound of body weight) as well as more veggies and fruit. You will, I promise, gain massively on not only your bench press but also your squat and deadlift, not to mention look a lot better. at 170 LB benching 185, thats considered beginner's level, so the stronglift routine or the 3x5 rip's routine would benefit you immensely.

The fat loss sticky goes over all this stuff. The only thing you really need to change is just eat at caloric maintenance instead of a caloric deficit.

In reference to the above post, doing negatives on machines is a great way to set yourself up for injury on free bench. Negatives are a good way to develop strength, but it takes longer to recover from them and doing the movement through the full range of motion will benefit your stabilizers for overall balance. Machines are crap and have very low transition to functional movement. If you do a movement correctly, you have a high chance of straining the smaller muscles, mainly those in the rotator cuff.

 

[jackson2009]

try more core muscle excercizes and stretch will make you stronger, also eat right as well before weights

 

[Mr.IncrediblyBored]

Originally posted by: SociallyChallenged

Originally posted by: KnightBreed
What's your diet like? From the sounds of it you're body weight plateaued too. Changing your routine around is all well and good, but it won't do you much good without proper nutrition.

You and I have(had) a very similar build -- about 5' 9", the 160-170lb range. I was stuck at the same strength for what seemed like an eternity. Eventually it dawned on me my body weight plateaued along with my strength. I tweaked my diet, increased protein and overall calorie intake, and started making gains again. All with minimal changes to my lifting routine.

You don't need to gain weight to gain strength though. You can if that lines up with your goals, but it's definitely not necessary. In general if you hone your nutrition in, correct your form, and learn how to utilize the right muscles, your plateau will fix itself.

Let me preface this with, I'm very much a novice, so I'm always looking to learn more.

If you're getting stronger aren't you typically increasing muscle mass? I mean, beyond the typical newbie gains where the gains are mostly neuromuscular. At some point you'll need to increase the protein intake to build new muscle to get stronger. Which would result in increased body weight. No?

 

[SociallyChallenged]

Originally posted by: KnightBreed

Originally posted by: SociallyChallenged

Originally posted by: KnightBreed
What's your diet like? From the sounds of it you're body weight plateaued too. Changing your routine around is all well and good, but it won't do you much good without proper nutrition.

You and I have(had) a very similar build -- about 5' 9", the 160-170lb range. I was stuck at the same strength for what seemed like an eternity. Eventually it dawned on me my body weight plateaued along with my strength. I tweaked my diet, increased protein and overall calorie intake, and started making gains again. All with minimal changes to my lifting routine.

You don't need to gain weight to gain strength though. You can if that lines up with your goals, but it's definitely not necessary. In general if you hone your nutrition in, correct your form, and learn how to utilize the right muscles, your plateau will fix itself.

Let me preface this with, I'm very much a novice, so I'm always looking to learn more.

If you're getting stronger aren't you typically increasing muscle mass? I mean, beyond the typical newbie gains where the gains are mostly neuromuscular. At some point you'll need to increase the protein intake to build new muscle to get stronger. Which would result in increased body weight. No?

No, not at all. There are two main ways that you increase strength. You can increase the size of muscle fibers and you can increase the number of muscle fibers that fire on a given movement. One is a function of hypertrophy, one is a function of nervous system development. They both, however, affect contractile efficiency and therefore affect power. You can stay at the same body weight your entire strength training career and never stop improving. You CAN increase your body weight to increase weight, which will often accelerate the strength gains. However, it is definitely not necessary. Some people can't gain mass very easily, some can. It's all about both your body composition and strength goals.

 

[Mr.IncrediblyBored]

What kind of improvements can one expect just relying on nervous system development? Any links to workout programs or just general info that might help make better use of existing muscle mass?

 

[katank]

Well, it's hard to measure the numbers exactly. Most of the beginner gains are primarily neuromuscular in nature rather than from mass. The big jump is from simply becoming capable of recruiting more existing motor units. Thus, it is quite possible for beginners to lose a lot of weight (including some muscle which can be minimized but unavoidable to some degree) yet become considerably stronger.

Just weight training with a decent beginner program like 3x5 or 5x5 will produce a good amount of nervous system adaptation.