help

[Acous3]

hey i am currently looking to increase my bench press... does anyone no a good strength building exercise... im looking to increase my bench press by bout 15 to 20 kg.... im currently at 100kg...

 

[PTC]

What is the weak point of your lift, is it the top or off the chest?

To find out if its off the chest, load up a bar to 60% of your 1RM and see if you can do 3 reps in 3 seconds. If you cant, you need speed work.

If you have trouble locking out your bench, do lots of board pressing, chains and bands, anything that loads up the top part of your bench.

If your speed is good and your lockout is fine, then you need to simply get stronger.

The overload principle works best here, we use negatives. Your negative strength, the ability to lower a bar under control, is far greater than positive strength.

Just a word of warning, negative training is infinitely more taxing than regular. Once a fortnight is plenty.

I had one client go from 100kg to 146kg in under 12 months. He was doing unassisted negatives with 210kg. It took awhile to get to that weight, but it helped him heaps.

I actually have bench only sessions at my gym. I suppose the best result in these groups currently is Nick going from 115kg to 140kg in 14 weeks, twice a week bench sessions. Most of the others have added from 12.5kg to 20kg in the same time frame.

Fat Dave went from 80kg to 97.5kg in 6 weeks. All these lifters work on their weaknesses on the bench.

Hyjak on here has gone from 80kg to 95kg in around 3 weeks. He made 80kg and failed 85kg 3 weeks ago, last Wednesday he made 95kg.

 

[PTC]

Update, Nick benched 142.5kg, thats a 27.5kg increase in 14-15 weeks.

 

[poopoohead]

Behind the neck military press with good rear delt and back work will put more push and control into your sholders for a strong lift.

Try also pushing from a mid to lower chest point, you could be putting to much on the mid and front delt. the pecs are a much stronger muscle group.