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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: Livewire on October 23, 2007, 10:23:54 AM

Title: A few tricks you know to bumping up your bench press numbers?
Post by: Livewire on October 23, 2007, 10:23:54 AM

Can anyone share any tricks?  Just little things you might have done which have led to a 5 or 10 pound bump.  thanks!

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: nasht5 on October 23, 2007, 11:59:31 AM

Work harder, work smarter.

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: Stubborn on October 23, 2007, 04:01:09 PM

Form alone can bump you 20-40lbs. Read the bench press setup thread at the top.


Try using bands and chains to increase speed.


Use assistance exercises to bring up your weak points (tris, delts, upper back....).


You mean these kinds of tips?

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: The Squadfather on October 23, 2007, 04:11:15 PM

like Louie Simmons always says, the thing that holds a lift back is a weak muscle group.

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: BFP on October 23, 2007, 04:43:17 PM

Working on maximal force production will give you an easy 5-10 lbs.

Jason

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: John O on October 23, 2007, 06:09:32 PM

This may be pretty obvious LOL  :P   but..... get a hand off. Don't waist energy taking the weight off the rack yourself.

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: bigbadwolfe on October 23, 2007, 07:38:09 PM

Come up on your trap by squeezing your shoulder blades together and push you belly out to shorten the distance of the push.

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: Hedgehog on October 24, 2007, 05:31:54 PM

Dropping all chest and triceps excersises and instead train primarily benchpress and versions of the benchpress.

Might want to throw in dips every once in awhile.

The idea is: You becomes good at what you do (train).

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: trab on October 25, 2007, 04:29:07 AM

Lots of good advice flowin' ....
Read Wolfe up there several times, it hard to learn that shoulder blade manipulation at first, but it'll nearly put a plate on each side right off...

BOARD PRESS's and CHAINs!

Get over on Westside and Elitefts and Metal Melitia's  sites for the real sheit.....  ;)

Get your reps down. 5 reps is high if you want a big bench.
Lots of 1 & 2 & 3's.

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: Ursus on October 31, 2007, 04:21:40 AM

retract shoulder plades and pinch at teh top

also squeeze teh bar as hard as youi can. a death grip. helps the bench press

like hedge says work on the variations of it.

work on your shoulders too.

tho train smarter and you will not injure/overtrain

Title: Re: A few tricks you know to bumping up your bench press numbers?
Post by: MONSTER_TRICEPS on November 01, 2007, 03:49:22 AM

Eat more.