Bench Training Question

[WaR6986]

I've been lifting heavy for about 4 months, and I've been using Urban's full body workouts 3x a week with the 5x5 method for about a month now, and I have a question about training my bench. My main goal is to increase my bench press max. Thinking about specificity, I would assume it is in my best interests to do flat bench with each workout, maybe with some undulating periodization. Considering overtraining however I was wondering if it would be better to perform slightly different movements each workout, such as:

M: Weighted dips
W: Flat Bench
F: Dumbell Incline Bench

Thanks in advance for any posts.

Stats:
BW 170
Bench Max 255

 

[Lusst]

Stick with what works man. Hit up the 1-2 rep range for a month or so and see how your max improves. Also, this helped me alot: http://www.t-nation.com/readTopic.do?id=459808

 

[SmashiusClay]

Stick with what works man. Hit up the 1-2 rep range for a month or so and see how your max improves. Also, this helped me alot: http://www.t-nation.com/readTopic.do?id=459808

So true, Dave Tate is the man. That article made me realise that I had'nt a clue as how to bench properly.

 

[Redballboy]

If youre looking to go very heavy try not to work chest 3 days in a week, if you do youre overtraining too much. Best way to do it is less reps heavier weight and just up the sets. I do 5 sets of 4-6 reps starting at six and going down to 4 by the end increasing weight with each set. It worked great for me and i finally hit 405 on my bench 2 months back.

 

[Redballboy]

also, make sure you work your triceps out with some heavy tricep extensions and close grip bench. When i first started i didnt do close grip and when i threw it in i noticed better gains.

 

[jrocc]

also, make sure you work your triceps out with some heavy tricep extensions and close grip bench. When i first started i didnt do close grip and when i threw it in i noticed better gains.

What's the proper form for a close grip press? Still bring it to the lower chest?

 

[chia]

I've been lifting heavy for about 4 months, and I've been using Urban's full body workouts 3x a week with the 5x5 method for about a month now, and I have a question about training my bench. My main goal is to increase my bench press max. Thinking about specificity, I would assume it is in my best interests to do flat bench with each workout, maybe with some undulating periodization. Considering overtraining however I was wondering if it would be better to perform slightly different movements each workout, such as:

M: Weighted dips
W: Flat Bench
F: Dumbell Incline Bench

Thanks in advance for any posts.

Stats:
BW 170
Bench Max 255

If you're looking to solely increase your bench press, I would do the bench press (all variations) three times a week using a conjugated periodization plan.

Use all three methods of muscular tension, the max effort, the dynamic effort, and the submaximal effort/repetition method.

Your maximal effort exercise should be rotated every couple of weeks (board press, floor press, flat bench, close grip, incline press, etc.).

The dynamic effort exercise is the flat barbell bench with focus on good technique while moving the weight as fast as humanly possible.

The submaximal effort/repetition effort day can be an exercise such as incline press, close grip bench press, or dumbbell bench press. The repetition method is traditionally defined as lifting a submaximal load to failure, but you probably shouldn't go to failure on this day to reduce muscle soreness and prevent overload.

 

[WaR6986]

thanks for the responses

If you're looking to solely increase your bench press, I would do the bench press (all variations) three times a week using a conjugated periodization plan.

Use all three methods of muscular tension, the max effort, the dynamic effort, and the submaximal effort/repetition method.

Your maximal effort exercise should be rotated every couple of weeks (board press, floor press, flat bench, close grip, incline press, etc.).

The dynamic effort exercise is the flat barbell bench with focus on good technique while moving the weight as fast as humanly possible.

The submaximal effort/repetition effort day can be an exercise such as incline press, close grip bench press, or dumbbell bench press. The repetition method is traditionally defined as lifting a submaximal load to failure, but you probably shouldn't go to failure on this day to reduce muscle soreness and prevent overload.

that sounds great i'll try that out

 

[Standard]

What's the proper form for a close grip press? Still bring it to the lower chest?

Yeah man, elbows in really stress the tri's more IMO

 

[Mark Limbaga]

A heavy negative with 110% of you 1rm once a month may also be beneficial

 

[jerrylundergard]

If you're looking to solely increase your bench press, I would do the bench press (all variations) three times a week using a conjugated periodization plan.

Use all three methods of muscular tension, the max effort, the dynamic effort, and the submaximal effort/repetition method.

Your maximal effort exercise should be rotated every couple of weeks (board press, floor press, flat bench, close grip, incline press, etc.).

The dynamic effort exercise is the flat barbell bench with focus on good technique while moving the weight as fast as humanly possible.

The submaximal effort/repetition effort day can be an exercise such as incline press, close grip bench press, or dumbbell bench press. The repetition method is traditionally defined as lifting a submaximal load to failure, but you probably shouldn't go to failure on this day to reduce muscle soreness and prevent overload.

I think this is horrible advice. Ive personally tried benching every 3rd day, twice a week, every six days, and finally once a week. Ive had best strength gains using a once a week bench program. If you want to increase your bench you will need to bench and bench heavy. You also need rest. Rest is really the most important thing for strength gain along with protein and food intake. Your strength isnt acuired directly from your workouts, rather, its through the rest after your workouts. If your benching 3x per week your muscles will never have time to recover and get stronger. The 3x per week stuff was the shit I started out with and had pitiful results. Its body builder style shit that I would guess you need large doses of steroids to speed up the recovery process in order for it to be effective. Even then, id be willing to bet I could get a guy stronger faster using bench 1x per week than you could with this system.

Ive seen you post alot around here and im sure you have your theories behind this advice. Maybe you could explain how your muscles have a chance to recover using this system?

 

[graedy]

I always liked the "you cant fire a canon from canoe" saying. So work your upper back and learn how to use your lats when benching.

 

[WaR6986]

when working bench i'm not doing more than one exercise per session, so i dont think it would be overtraining hitting bench variations 3 times a week. dynamic effort bench is fairly easy anyway

 

[Donut62]

A heavy negative with 110% of you 1rm once a month may also be beneficial

Truth, they have helped me through plateaus before. Just don't overdo it. And a good spotter helps a lot.

 

[Bigollie2006]

Check out Ed Coans bench program. Its a 13 week program that is AWESOME for increasing you 1RM. http://www.joeskopec.com/edcoanbench.html It incorperates flat, incline, and CG bench. Ive done it once while on Smolov and it kicked my ass and helped me get up to 350 raw.

 

[Bigollie2006]

A note on the negatives, I have never been a big fan because of the enormous chance of injury.