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H-Deep 04-23-2010 05:03 PM

Any advice on increasing my bench press?
Currently i weigh around 181 pounds, im squatting 8 reps of 265 lbs and dead lifting the same. My arms are fairly strong and im curling on a big bar around 90 lbs on 8 reps but for some reason my cheat is fairly weak in comparison to everything else. I am benching around 135 lbs on reps of 8 and can manage 155 lbs or so on 4 reps however every time i train i feel myself getting stronger every where apart from my chest. I have tried strength training etc but it hasn't worked.

My current workout on my chest is 4 exercises consisting of 3 sets of 8 reps per exercise. Any ideas on what i can do? I vary my workouts to make sure my body is not getting used to what i do however i always do bench press when training chest. Thanks in advance to anyone who suggests anything :)

Scarecrow 04-23-2010 11:29 PM

Do me a favor the next time you go the gym and find out what your 5 rep max is on your bench. I'll write you up a quick bench program that will go out a few weeks. I walk around between 175-180 and have gotten myself up to about 285 on my bench max. It's not hard to do at all, in fact increasing weight on bench presses is probably the easiest to do of all compound movements.

Xerxes 04-23-2010 11:45 PM

Strengthen your core. You'll see the difference and not only in bench press but in every weight lifting exercise.

H-Deep 04-25-2010 09:39 AM

I will do bro, im training chest on thursday and i will report back on here.

Im also going to start doing more core training as well

BobbyCooper 04-25-2010 09:48 AM

How about push ups?? ;)

Scarecrow 04-26-2010 03:42 AM

I use pushups in my warmup routine but I don't use them to help me out on my bench. If you want to get strong you have to lower the reps and increase the weight. I just follow advice that I have gotten from pros and am willing to pass it along.

recon6991 04-26-2010 01:49 PM

go to and on the search engine they have look up "Dave Tates Bench Press" something like that. I think it is an 8 week program, it works. FYI Dave Tate was an incredibly successful powerlifter and owns his articles are no BS solutions. Good luck

H-Deep 04-27-2010 05:48 PM

So i just got back from the gym and i was benching 70kg, that i guess is my max. I can do 1 rep on 80kg but i dont count that as its one rep.

With regards to push up's i can do 50 in a row no problem,well i lie it burns at 30 but i can soldier through so i dont think push ups are the solution.

Thanks to all the help on the page so far, i have looked at all the info on the page and think as of next week i might do 8 6 4 in reps for a month and see how that works out

recon6991 04-28-2010 12:52 AM

Scarecrow 04-28-2010 09:53 AM

Ok H-Deep...what I'm going to suggest for you is the same bench program that I have used. I'm about the same size as you, started this program only being able to put up about 165lbs and now and able to put up about 285lbs. It might not be better than the links posted above, but I can attest to how effective it is.

Follow the 4 links at the very bottom of the page linked above, those are the most updated versions for this program.

The program text will give you an overview of the routine. You will want to print out the Progression Table 1 and the Workout Sheet. Find your current bench max on the progression table and plug those weights into your worksheet.

This is essentially a hold your hand all the way through type routine. Great for beginners. I would suggest that you stop the routine about the 8-week mark as once you get past that the weights that you will be lifting might be a stretch. My first run through on this routine took me from a 185lb max to a 225lb max, the second run through a few months later (to let my joints recover) took me from 245lbs to 275lbs.

Trust me, it works.

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