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improving bench press

Discussion in 'Health & Body' started by globetrotter, Nov 28, 2011.

  1. globetrotter

    globetrotter Well-Known Member

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    thanks. that's actually one of my issues now, I have always worked without a spotter, and right now, trying to build my bench, I need to work with a spotter.

    I lift at the Y, and there is a men's residence there. I am even thinking of hiring a homeless guy to spot me so that I can work quickly but have the security of a spotter.
     
  2. globetrotter

    globetrotter Well-Known Member

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    this looks like exactly what I was looking for, some kind of prescription with very specific instructions. I eat a huge amount of protien now, and I can get sleep for 3 weeks, if I need to.
     
  3. fuji

    fuji Well-Known Member

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    You'll probably need a spotter for smolov jr because a lot of people do miss reps, by your tenth tripple your pretty tired. Can't you just ask someone at the gym to spot you whose also working out?
     
  4. globetrotter

    globetrotter Well-Known Member

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    yeah, I wouldn't try it without a spotter. I'm going to have to plan this carefully, because usually when I work out (about 6 am) there aren't that many guys in the gym, so I ask random people for help on my last two sets. I have a few thoughts on this.


    so, here is what I am thinking - I think that I will shift back to once a week on heavy weights, and then once a week I'm going to work on triceps and do some dumbells with things like flies.

    then, the next time I get a chance to be in town for 3 weeks, I'll do smolov jr, and see how that works out.

    I think that might move me along.
     
  5. ThatGuy

    ThatGuy Well-Known Member

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    Be strong in pull-ups and dips. Ideally be at the point where you can do 10 of each exercise easily and you are doing them weighted.

    I also think Bench Press should not be done more than twice per week. Don't be a tool and lift in the PLer style, when you are benching under 315.

    Also, how far are your hands placed and what line does the bar follow? Having strong triceps also helps, hence weighted dips is should be a mandatory prerequisite for a good bench press.
     
  6. tesseract

    tesseract Well-Known Member

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    your 1rm is 200 pounds. just keep working out and eating you will break through that plateau. At 200 pounds you really do not have the training time under your belt to start doing advanced techniques.
     
  7. pebblegrain

    pebblegrain Well-Known Member

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    summary: 1. lift bar, 2. lower bar, 3. put back


    Kidding aside, either get a spotter or work on increasing your squat
     
    Last edited: Dec 2, 2011
  8. fuji

    fuji Well-Known Member

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    Am confused by this increase your squat stuff, there are significantly more effective exercises for adding mass to your upper back then squats. As far as I know squats are a posterior chain movement, your posterior chain is not below your neck. The squat is not a magical exercise. I increased my squat by 40kg, my bench went up 2.5kg. Yeah you'll put a bit of mass on your upper back from squats, but its not like your moving weight with it during a squat. Your keeping it tight so that the bar has a place to sit and so you don't curve too much. Do rows, face pulls, chins or deadlifts to build a bigger upper back. Back size is not necessarily his problem. He has a pretty low press, it could be his shoulders and triceps, which are lagging.
     
  9. Lagrangian

    Lagrangian Well-Known Member

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    This is news to me.
     
  10. pebblegrain

    pebblegrain Well-Known Member

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    If your squats are already top notch, then obviously there is little left to gain.

    For someone whose sole 6 month goal is to blast his bench bro numbers, then it is quite possible that he is neglecting his squats. You said your squats are bro-matic but your bench sucks, that might be your normal maxed out state.

    Personally I don't know the scientific reason why it helped, but it helped me a lot. It's a suggestion
     
  11. stickshift

    stickshift Well-Known Member

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    Squats just increase overall muscle synergy, anabolism, and neural excitation. They help strengthen the lower back (deadlifts even more so, which you should be doing as well) and having a strong lower back means that you have a rigid platform for which to [bench] press off of. It's not just about putting mass on your legs (which do help with the bench press a little, since the force transmission goes through the arms, down the back, through the legs and onto the floor). Deadlifts working out the upper back? sigh.

    If you are concerned with overall upper body strength, do weighted dips.

    With a 200 lb 1RM, your joints are probably not strong enough to handle the rigors of the smolov jr.
     
    Last edited: Dec 2, 2011
  12. fuji

    fuji Well-Known Member

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    I meant directly below as in like rear delts, obviously it is below.
     
    Last edited: Dec 2, 2011
  13. fuji

    fuji Well-Known Member

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    Deadlifts are gonna work upper back more so then squats. They get your traps involved for the entire pull and your lats for the lockout. Hence why the deadlift is often put on back days. Your lower back is off the bench during a bench press, your upper back is the platform. Squats are not a magic exercise if he wants to "increase overall muscle synergy, anabolism, and neural excitation" in the muscles he uses to bench press then he should bench press. I have a weak bench press and a high squat and deadlift, for the last month or so all I've done is squats and my bench press has not increased at all. What has increased is my squat, deadlift and good morning. What increases my bench press making my upper back and chest stronger. I suppose if someone had never squatted before and there bench was like double or even equal to there squat then yeah getting there squat up would probably put a bit of extra mass on there upper back and strengthen there lower back so they could get a stronger curve when they bench and maybe stronger leg drive. Globe trotter is squatting 300lb and benching 200lb, raising his squat is not gonna do as much for his bench as building stronger bench press muscles will.
     
  14. stickshift

    stickshift Well-Known Member

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    Ultimately what it comes down to is your personal body type and how YOU respond to a particular exercise scheme. Feel free to try things out, but from what it sounds like, the logical "lift intense, heavy weights low reps" doesn't look like it has worked out for the best. And having a rigid lower back helps prevent the upper back from arching upward which is what plagues many bench pressers from maintaining proper form. I'm not saying to neglect your upper back and shoulders, but honestly I don't feel them that much during a bench press movement (coming from a guy who bench presses 1.8x his body weight, but obviously everyone may feel differently).

    What I would do is lift at a moderate intensity at 6-10 reps/set for a few weeks, then cycle and do high intensity/low rep sets for a few weeks. This has the added benefit of allowing your joints to strengthen before going all out.
     
  15. fuji

    fuji Well-Known Member

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    You bench more then me so I won't argue with you, but in my experience posterior chain movements have not increased my bench significantly where as pulling and pushing motions as well as tricep work has. But your right, he should train whatever movements raise his bench.
     
  16. globetrotter

    globetrotter Well-Known Member

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    I don't want to work on my squat - actually, I could increase my squat if I wanted to without much effort, I've been doing the same for almost a year now, but frankly I don't see any good reason for me to be squating more than that.

    what I am trying to do is get my press up to a certain point. some of the suggestions have been helpful. thanks
     
  17. globetrotter

    globetrotter Well-Known Member

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    started a program today, I've been waiting to have 2 weeks at home until now. for the past few months I've added a lot of tricep and fly work, so we'll see how it goes with a smolov jr.
     

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