Bench assistance

[Rugby88]

when you say bench 3-4 times a week, are these like a full body routine? bench, squat, DL, overhead press etc.

im contemplating doing this as ive always done a split routine but worried about not getting enough focus and volume in to each bodypart during each workout.

When I have been benching that much it has always been while doing Sheiko (See thread below) - what is your goal with training/training experience?

Sheiko - Page 87

 

[0ni]

As a dude not built to bench and someone that has a lot of mass in the upper back and shoulders but not so much the pressing muscles what has worked for me is practising benching as a skill. I go nowhere near failure- every rep is fast and easy and I bench 4x a week I'll do sets of 2-3 reps with 75-85% of 1RM

I don't really have enough time for assistance work. I might start doing some band pushdowns each night or morning though

 

[jzpowahz]

I don't have much to add as I suck at bench.

I tried the bench more to bench more method. Up to 6x a week at one stage but regularly 3-4x. Now have osteolysis of the clavicle and need surgery. I think I am pretty unlucky though. (yes, I was doing plenty of other planes of motion also but flat bench was my most used one)

I'm hoping that removing some bone will help my bench haha

 

[reubs]

You might also want to consider getting the prime movers for benching strong as fuck, chest,shoulders, triceps, with some "bodybuilding" focusing on actually making the muscles work. 3-6 months of having a day for bringing up those muscle groups has shown to be fairly effective.

 

[Lightweight]

When I have been benching that much it has always been while doing Sheiko (See thread below) - what is your goal with training/training experience?

Sheiko - Page 87

Been training for about 2 years now, only got serious in the last 12 months. I have always run a split routine back bi's, chest tri's, shoulders abs, legs on there own.

Current bests are:

100kg x 8 reps on the bench
140kg x 6 rep squats
160kg x 8 rep DL
35kg dunmbells to shouldr press

havent tried any 1RM stuff as i dont have a spot, i train early in the morning.

Was thinking about changing it up to a different split but dont want to go backwards.

 

[jj80]

I think the number one thing that would help my bench is being strict about my diet and maintaining a small caloric excess. This is always the hardest for me, when I bulk I tend to put on weight too fast. If I could get regular lipos and eat like a pig I reckon I could hit 160kg in no time

Exercise wise I like dumbell bench, close grip bench and overhead press for bench assistance. Because of my build I find my shoulders and chest are always the weakest in the bench press.

Dips are also something I've done a lot of.

And lots of band pull aparts, rows, chins, and back work.

A good tip is to strangle the bar like Homer attacking bart every time you go heavy. And remain tight tight tight!

 

[Rugby88]

Been training for about 2 years now, only got serious in the last 12 months. I have always run a split routine back bi's, chest tri's, shoulders abs, legs on there own.

Current bests are:

100kg x 8 reps on the bench
140kg x 6 rep squats
160kg x 8 rep DL
35kg dunmbells to shouldr press

havent tried any 1RM stuff as i dont have a spot, i train early in the morning.

Was thinking about changing it up to a different split but dont want to go backwards.

Yea mate - I would give something like Sheiko 32/37 a crack - or if you focus is the bench the Sheiko Bench program!

 

[Ironclad Oz]

becareful when benching more and more though, there is a fine line i find. Dont forget about smaller muscles like the rotator cuff in the shoulder etc. Bench, Weighted dips, Overhead, will all increase pushing strength and overall bench pressing ability but if you have weak rotator cuffs, lats etc, all these muscles although not predominatly used as major groups when pushing out bench still play a part in stabilising the body to make a great rock solid platform to push from.

I think it was Dave Tate or it could of been Clint Darden (both affiliated with EliteFTS) said, if you have a 500lb chest, 500lb tricep, 500lb shoulders but 400lb back then your only going to lift 400lb

Im a noob on the forum mate but a competitive powerlifter and strongman all the same. Bench isnt my event but ive always had a good one and i attribute it to all the assistance work i did to prevet injury while training strongman

 

[Ironclad Oz]

A good tip is to strangle the bar like Homer attacking bart every time you go heavy.

Just so you know im stealing this, i love it!