December 12, 2017, 01:57:29 AM

Author Topic: Bench not going up? any tips?  (Read 352 times)

dumthing

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Bench not going up? any tips?
« on: October 31, 2017, 08:20:28 PM »
Hi guys,
i have recently completed #37, #31, #32 training cycle and it went well. However my bench remained the same with my previous PR whereas my squats went up by 15% and my deadlifts went up by 5%. Is there anything that i would be able to do to help out with my bench strength?

Currently my lifts are at S:156kg B:94kg DL:210kg my body weight is 75kg.

RussianBear

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Re: Bench not going up? any tips?
« Reply #1 on: October 31, 2017, 11:12:25 PM »
Show us video of your bench press, preferably before and after if you can
"For one to press a lot, one must press a lot, comrade."

dumthing

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Re: Bench not going up? any tips?
« Reply #2 on: November 02, 2017, 08:24:20 PM »
Show us video of your bench press, preferably before and after if you can

hi sorry i dont have a video that i can upload cause the file is too large

Ranvir

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Re: Bench not going up? any tips?
« Reply #3 on: November 03, 2017, 04:02:53 AM »
Show us video of your bench press, preferably before and after if you can

hi sorry i dont have a video that i can upload cause the file is too large

You could upload the video privately on Youtube and then post a link here

Mbo

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Re: Bench not going up? any tips?
« Reply #4 on: November 21, 2017, 11:49:59 AM »
Gain weight, work ob your arch an grip the barbell wider :)

Stephen Brindle

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Re: Bench not going up? any tips?
« Reply #5 on: December 05, 2017, 11:07:42 PM »
It may be form related. But programming wise I have found it is helpful to sometimes go 5 or 10lbs heavier on the sets at 80% if I feel good- but be sure to not ever miss any reps! On the "bench marathon" days with a ton of sets if it says 8x60%, 10x55%, 12x50% I will do a few more reps than that because it just feels real easy and I've always been able to recover from that.

Also programming wise, Robert Frederick's 4 day hypertrophy program works wonders for the bench. It has bench w/chains, board press, and lots of 5x5x80% days in there in is a great program.