Daily Simple Questions Thread - December 12, 2020, Daily Simple Questions Thread - December 11, 2020, Daily Simple Questions Thread - December 10, 2020. Of course you know that, but knowing it a… No, weâre not talking about agility training or doing cardio (yuck). [–]Ibdrumn 0 points1 point2 points 5 years ago (0 children), Bodyweight:200 I had to take a few months off and now I'm lifting again, was making regular progress on the bench until I hit bodyweight around 175lbs and now I'm at my sticking point again where form really starts to break down. OK, I am going to give you my Top 5 Assistance/Accessory Exercises for the Bench Press in this installment. My bench went up when I bulked from 170 to 200 but my clothes stopped fitting and I was disgusted with myself. Wait wait wait, slow down. You can use DB press as an effective BBing style accessory, but you don't become a stronger bencher by not benching. Welcome to r/Fitness! For me, the bench press has always reacted best to a lot of volume. The Spoto Press is a bench press where you stop the movement short, and pause the bar an inch or two off the chest. [–]walley_wonka 2 points3 points4 points 5 years ago (0 children), anything and everything that hits my lats, shoulders, triceps and pecs have all helped build my bench up. Even though your back is resting soundly on a pad, looseness promotes en… Frequency, dips, OHP, different grip width, paused reps. [–]BienvenidosABiamiBodybuilding 0 points1 point2 points 5 years ago (0 children), [–]Blamurai 0 points1 point2 points 5 years ago (0 children), [–]Iovehandles 0 points1 point2 points 5 years ago (0 children), [–]Geborm 0 points1 point2 points 5 years ago (0 children). Push back horizontally with your feet firmly planted on the ground as you're pushing the bar up. What's your thoughts? This blog was meant to feature more personal content, including training logs, opinion pieces, and eventually even some guest content. (self.Fitness), submitted 5 years ago by EshredBodybuilding. I don’t get it. Squatting in Flats vs. Squat Shoes. I honestly just focused on hitting the bench sets. In the first … But if youâre a beginner, please remember The difference between a mediocre setup and a really stable arch with maximal tightness and leg drive was like 10% for me. [–]Spenttoolongatthis 6 points7 points8 points 5 years ago (0 children). Closer grip on bench instead of my typical wide grip. No, I had just come off of SL 5x5 and my bench was really lagging behind my other lifts. Reddit, in particular, is a gold-mine where you can find beginner, intermediate, and advanced routines. If you want to increase your bench press, a great assistance move is the overhead press. Epic Spoto holds the current raw bench press record. I'll tell you though, I feel like I left gains on the table. You can do the close grip bench in 5x5. [–]Scholar_of_IronOlympic Weightlifting 0 points1 point2 points 5 years ago (1 child). Then, make it your own. I'm 14 weeks into SL 5x5 and doing 3x5 for both close grip bench and weighted dips, do you think I should increase to 5x5 as a novice? [–]alphazulu8794 33 points34 points35 points 5 years ago (14 children), [–]derekaa 55 points56 points57 points 5 years ago (6 children). [–]element67b 0 points1 point2 points 5 years ago (0 children), Using a lacrosse ball to massage my rotator cuffs, [–]sploosh_Bodybuilding 0 points1 point2 points 5 years ago (0 children), [–]moarbaconpl0xPowerlifting 0 points1 point2 points 5 years ago (0 children), benching more (tons of volume), microloading, overhead press, dips. Followed by incline dumbbell press, dumbbell flyes, and parallel dips. [–]sl0wRoast 0 points1 point2 points 5 years ago (0 children), I'm feeling good and bench is still going up with no deloads yet so will stick with it, thanks, [–]BoredAtWork-_- 19 points20 points21 points 5 years ago (0 children). After not benching through most of track season, i was trying to max, my previous max was 225, so i was trying 235 and it was easy. My chest day is lots of heavy chest exercises. [–]brotzModeling 2 points3 points4 points 5 years ago (1 child). I think I can help. I also took a week off and I was eating a lot at the time, however, so who knows.. [–]Xancros 0 points1 point2 points 5 years ago (0 children). doubt it...that's assuming weekly linear progression for 12 straight weeks of 8lb/week. Using a program with more bench press volume. [–]HonkyTonkHero 2 points3 points4 points 5 years ago (2 children). In high school, i had a weight lifting class and I benched almost everyday. [–]Pmsking 0 points1 point2 points 5 years ago (0 children). Lifters either have a love or hate relationship with the bench press. move weight you wouldnât be able to safely move throughout a liftâs full range This is a personal blog about my powerlifting life and your weekly source for powerlifting content, reviews, and more. Anybody watching this who's planning on competing, Alan's bench would get red lighted in a lot of federations due to his heels being off the floor. The angle of motion is all fucked up and you will hurt yourself. So as if that wasn’t heavy enough, he continued to set the bar higher and higher (pun obviously intended). Are you still running this? If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. 50 reps. As many sets as it takes. [–]justchilleng 0 points1 point2 points 5 years ago (0 children). If there was a set movement that made everyone look like Arnold, everyone would look like Arnold. My problem is my left shoulder likes to pop out when pushing out of the bottom, which might help get the bar off my chest but absolutely kills my leverage and momentum to complete the ROM. How the hell did this get upvotes? I particularly love the floor press- by not using an arched back in the slightest so that all the power used to press comes right from the triceps and chest. Were your number liner? If there’s ever a Mount Rushmore for the world’s elite strength athletes, you best believe Julius Maddox will be on there! When it comes to the bench press, there is not a better chest exercise. - Went from 235-285 in 6 weeks. You can also do this type of training regimen using any one of the big compound exercises or a combination of a few at a time. Weighted dips have been my number one assistance exercise for a while. First off, you’ll need a power rack for the squat and bench press. Have someone show you proper form, in person. If I told you, “I’ve got a way to add 10% to your bench within the next two weeks” people would be all about it. Lodrina Cherne of TeamTPS is training for the IPF Classic World Championship. This spreadsheet is designed for Boring but big. Surley that says something. [–]FirstSonOfGwyn 5 points6 points7 points 5 years ago (3 children). [–]horriblebeardgenes 1 point2 points3 points 5 years ago (0 children), I also bench 3 times a week but just do 5 and under reps, it's the only chest exercise I do since dropping accessories bench went up around 30%, [–]superPIFF 1 point2 points3 points 5 years ago (4 children). Click Here for a one-stop shop of our most important resources. What sort of reps / sets do you do for these? Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time (826.5 squat, 573 bench, 804.5 Deadlift). The program I am using now has about 50-60% more BP volume, 80-90% more if I include the CGBP volume. what ultimately comes down to poor technique and lack of consistency. For me, the bench press has always reacted best to a lot of volume. I bench 2-3 times a week; 4 sets, light (10-12 reps), medium (5-7 reps), pseudo-max (<1-4), light (exagerated 8-12 reps). The response to the 16,000-word article was incredible. Did it for a couple weeks as opposed to flat barbell press and came back much stronger. I do an incline movement every time I bench (3x a week - either bench, db bench or landmine press). Super high volume and frequency, regularly working with weights in the 90%+ range, minimal accessories. My Top 6 Bench Press Accessory Exercises 1. Your advice certainly makes sense given my experience. Today I can get 315 for 11 and max out 435. A couple of useful and effective accessory exercises for the bench press include: Every now and again, it serves a lifter I got so hung up on accessories that would help my bench, the end result was benching more frequently (and dropping some accessories entirely in favor of ... more benching) was what helped the most. 3 thoughts on “ 5 Bench Press Variations for Building Brute Strength Off Your Chest ” Ethan June 8, 2017 at 3:47 am. I've been clean for 3 months, beating the addiction was hard but I'm stronger for it. Went from 260-295 in 4 weeks. 1lb a week should be the max. important never to specifically âtrainâ these lifts. Pushing myself past my limit every day working up to negatives really helped too powerlifting content including... Been coming to learn that maybe we ca n't... Utilizing Tempo and Speed for Home Workouts, does matter! Ill let you know if your form is already good try accessory lifts or changing the. 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