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Workout Of The Week - Best Workout To Increase Your Bench?

0ni said:
I was trolled into thinking lat work was the best way to increase your bench
But I think a high frequency or high volume program like smolov jr or sheiko is the best way to increase your bench in the short term

In the long term I guess you just need to get get strong all over and keep on pressing
Click to expand...

I used both Smolov jr and variations of sheiko for benching and I do believe they will add numbers to your bench the fastest of any other programs - but as you said thats in the short term and that volume can not be kept up for long - 3-4 weeks max.

I did do an extend smolov jr program with added board and speed work which was crazy volume but worked really well.

Having strong lats/upper back is of high importance for a big bench - if you look at any good bencher they will always have a big back, huge upper back/traps, huge triceps and good shoulders...but normally the chest is lacking lol....that just sorta shows you the important parts of a big bench.
 
Joel said:
Got 220 to a 2 board, 210 to chest....but slipped a disc in my back squatting about 4 weeks before comp...pretty much why I totally changed all my training this yr...
Click to expand...

Solid mate. I've just started shirted benching and have so far racked 200 off my chest in a loose shirt but it wouldn't have passed due to bar dip.
 
Joel said:
I used both Smolov jr and variations of sheiko for benching and I do believe they will add numbers to your bench the fastest of any other programs - but as you said thats in the short term and that volume can not be kept up for long - 3-4 weeks max.

I did do an extend smolov jr program with added board and speed work which was crazy volume but worked really well.

Having strong lats/upper back is of high importance for a big bench - if you look at any good bencher they will always have a big back, huge upper back/traps, huge triceps and good shoulders...but normally the chest is lacking lol....that just sorta shows you the important parts of a big bench.
Click to expand...

This.

Plus getting bigger which I think particularly relates to Oni.
 
Joel said:
I used both Smolov jr and variations of sheiko for benching and I do believe they will add numbers to your bench the fastest of any other programs - but as you said thats in the short term and that volume can not be kept up for long - 3-4 weeks max.

I did do an extend smolov jr program with added board and speed work which was crazy volume but worked really well.

Having strong lats/upper back is of high importance for a big bench - if you look at any good bencher they will always have a big back, huge upper back/traps, huge triceps and good shoulders...but normally the chest is lacking lol....that just sorta shows you the important parts of a big bench.
Click to expand...

I think there is a big difference between geared and shirted bench pressing. The strength curve is totally different, raw benchers will typically have a bigger chest and geared lifters will need more top end work and will get more benefit from top end work.

Mate of mine has a 140kg raw bench and a 205kg shirted bench, his raw bench doesn't really increase all that much as he competes shirted but his shirted bench increases a lot lol
 
0ni said:
I think there is a big difference between geared and shirted bench pressing. The strength curve is totally different, raw benchers will typically have a bigger chest and geared lifters will need more top end work and will get more benefit from top end work.

Mate of mine has a 140kg raw bench and a 205kg shirted bench, his raw bench doesn't really increase all that much as he competes shirted but his shirted bench increases a lot lol
Click to expand...

Believe me what I mentioned above goes for raw or equip lifting.
 
Joel said:
Believe me what I mentioned above goes for raw or equip lifting.
Click to expand...

Joel is right. I am a very strong raw bencher and I have a very wide and thick back, meaty tris and traps and a very strong stric press to help me along. Equipped benchers do have smaller chests though, for the most part they work them less.
 
Joel said:
Like what? - i just hate all this just bench to get a big bench, drink 10L of milk a day, only squat bullshit.....
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What pisses you off about it. Is it that the shut up and squat method works and works very well.
 
The Hamburgler said:
That type of stuff imo would work as an overload/assistance AFTER doing your normal sets but not in place of normal benching.

Particularly for everyone on here who is nowhere near "advanced".

It's probably a bit different for equipped lifters but for Raw the best way to bench/squat/deadlift more is to practise the lifts
Click to expand...

Yes I did them after my full ROM benching.
 
I've been reading alot about bench lately. I've read when you unrack the bar. It needs to be pulled out with your Lats. If it is pushed out, you will lose tightness in the upper back.

My problem is, I'm having trouble staying tight because I'm pushing the bar out. Should I invest in j hooks? Or can someone teach me how to unrack the bar with my current muscle motion pegs?
 
Joel said:
Yes it works for the avg joe but you need to be doing more to go to the next level....
Click to expand...

I find the most impressive squatters are Olympic lifters. What do O lifters do to improve there squat. They squat every day multiple times of day. It can work for the elite as well as the average joe.

By the way we are talking what works for the average Joe. That what pretty much every lifter here is. By the time someone is squatting 300kgs and benching 200kgs, they obviously know what works to get there lifts up and don't need to be reading what we have to say for tips.

The problem is people wanting to specialise to soon all the time and it kills progress
 
Bazza20 said:
I find the most impressive squatters are Olympic lifters. What do O lifters do to improve there squat. They squat every day multiple times of day. It can work for the elite as well as the average joe.

By the way we are talking what works for the average Joe. That what pretty much every lifter here is. By the time someone is squatting 300kgs and benching 200kgs, they obviously know what works to get there lifts up and don't need to be reading what we have to say for tips.

The problem is people wanting to specialise to soon all the time and it kills progress
Click to expand...

If you think oly programs are for an avg joe or not on the advanced side then your very wrong lol.

If your lifting to be an avg joe you shouldnt be lifting...even if you compete or not.
 
Joel said:
If you think oly programs are for an avg joe or not on the advanced side then your very wrong lol.

If your lifting to be an avg joe you shouldnt be lifting...even if you compete or not.
Click to expand...

You misunderstood what I said. I never said oly programs are for the average Joe. I was saying only squatting seems to work very well at getting O lifters squats up.
 
Bazza20 said:
You misunderstood what I said. I never said oly programs are for the average Joe. I was saying only squatting seems to work very well at getting O lifters squats up.
Click to expand...

You have to remember these guys are on very advanced programs - they are not just going in and squatting....
 
Joel said:
You have to remember these guys are on very advanced programs - they are not just going in and squatting....
Click to expand...

Yeah some are but also read up on John broz training his o lifters. Thats pretty much what they do. Just go in and squat to a daily max with some back of sets after.
 
Has bro produced many top class lifters though (serious question, I've heard a few people say he's only had one decent lifter come out of his gym)
 
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