Getting Bench Up

Hey everyone recently I have been slacking in flat barbell bench press. I have gone up weight in dumbbell flat bench and dumbbell incline but I cant seem to move up weight in flat barbell bench. My max is around 230 right now and I want to get up to 250 by summer. If you have any tips for me please post thanks.

 

Short and snappy answer: consider following a 5X5 routine, google it for more information

 

Try one of these free programs out, http://www.canditotraininghq.com/free-strength-programs/

I've ran it twice, currently sitting at 325 x 1 on the bench.

 

Thanks, might try this out soon!

 

Yea, I have been using that when I squat and it has been helping me move up in weight.

 

canditos program is solid so is wendlers 5/3/1

 

Probably going to try that thanks very much

 

The programs suggested here and make sure that you are eating enough

 

yeah make sure you eat enough, and try to rest as much as possible

 

What's your current weight? Are you trying to 1.5x/2x your weight?

 

At 170 pounds right now, not trying to do anything specific with my weight.

 

No, I meant, 'x'ing body weight for bench pressing e.g 1.5x max rep bench press your weight.

 

If you don't usually have one now, grab a spotter - go till you can't go anymore. It'll really help - jumped my bench about 40 pounds in around a month.

 

I weigh 170 and i can't bench 255 thats what I want to get to so thats a no, but I bench my weight for 10-16 reps easy.

 

Dont always do 5x5, sometimes do 3x3 or do 10,8,6 or do 5,4,3,2,1. Make it so they spot you also. push until you get the full reps. dont do the saem 5x5 every week though. muscle gets used to it.

 

The reason your DB bench went up but your barbell did not, is because your form on the db is probably using too much shoulder muscles. I know I can do more BB then DB but that is because my focus and entire existence is to have a big chest....

But a easy way to focus on getting a stronger flat BB bench would definitely be a 5x5 like they have suggested, but also try using a narrower or wider grip. This will make uncommon areas of the pec come into the movement, which in turn adds size and strength

 

It's as simple as benching more frequently, frequency > volume for lagging muscles, just add the volume as you go at your own discretion. You need to keep things as simple as possible. Barbell Bench Press, Floor Presses, Spoto Presses, Overhead Presses and close-grip bench presses should help your bench shoot right up, keep the isolation exercises at a minimum.

I also noticed you said you were improving on incline dumbbell pressing but not flat barbell, it could also been form related. Take a suitable grip, relative to your shoulder width, not the markers on the bar, protract your shoulder blades, create a lower back arch, utilize your triceps properly. When you hold the bar, it should feel like you are grasping it to benching it. Don't flare your elbows out either, keep them somewhat tucked, but not so tucked it emphasizes the triceps too much.

Look into Johnny Canditos Upper/Lower routine, he's a well accomplished power lifter with a great deal of experience who is extremely strong.

 

I'm doing 3x5 on 185lb, I weigh 160.

 

5x5 If you stall, deload and keep going. Google proper deloading/loading techniques and try to add weight and use a spotter. Good luck to you.

 

i notice increase in my strength when i to 4 sets and aim for 10 reps withthe heaviest weight i can do. i usually end up for around 6 reps on my last set but i always feel like i can go heavier on my next workout.