Author Topic: Bench press advice  (Read 5124 times)

CalvinH

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Re: Bench press advice
« Reply #25 on: March 07, 2015, 06:48:05 AM »
Clearly that young guy plays American football.



 ;D

mesmorph78

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Re: Bench press advice
« Reply #26 on: March 07, 2015, 07:14:02 AM »
You want bench advice? Don't bench at all when you lift. It will eventually wreck your shoulders or elbows. It will decrease flexibility in the shoulder joint leading to tears. If your one of the few guys to hit your 50's after decades of heavy benching healthy congratulations for being in a small club.

Use dumbbells. Many big bench press guys say they can't find heavy enough dumbbells but they use half to 3/4 presses. Go all the way down letting your hand supinate somewhat. Another great exercise that protects the shoulders better than the flat bench is the decline bench.

Off my soap box.

Essentially this...
Will wreck your shoulders..

Also worry about what you press I'm never concerned with what anyone else does.
choice is an illusion

SuperTed

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Re: Bench press advice
« Reply #27 on: March 07, 2015, 07:50:11 AM »
Not gonna happen.  He has different connective tissue than you do.  Just do the best with what you have and be as strong as you can be.  Comparing yourself to someone else is stupid.

This. You may end up injuring yourself if you get too competitive with this guy. Not worth it.

Erik C

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Re: Bench press advice
« Reply #28 on: March 07, 2015, 10:23:00 AM »
Not gonna happen.  He has different connective tissue than you do.

WTF? What is he, another species?

Some say not to bench, as you'll get hurt. You can say that about lifting in general. If you believe that, then why lift at all? People get hurt doing things incorrectly. Too much, too often, to failure, not enough rest and recovery time, bad nutrition, all can get you hurt doing any lifts, especially big lifts.

Pat Casey, first man to bench over 600lbs. raw, favored dumbbell training, to get the strength, to do bench press with a barbell. The advantage there is that dumbbell training overcomes the bi-lateral strength deficit, that comes from side and hand dominance, that can hold you back on two handed lifts, where the dominant side and hand does most of the lift, and the weak side doesn't get enough work, and therefore lags behind in developing strength, ultimately weakening your lifting ability, and leading to a plateau that you won't get above.

Mike MacDonald used a chambered bar (AKA MacDonald Bar), in practice for the bench press, as it increased his ROM strength in the lower part of the lift. Again doing ancillary lifts, to get the strength to do the bench press.

Vince Gironda was the second, or third man (depending on who's keeping score) to officially lift over 500lbs. (on a butcher block bench, without padding, that he had made for his gym). His favorite exercise, to build strength for the bench press, was to bring the bar down to the neck, not the chest. Naturally you need good spotters, or a rack, cage for safety.

The point is that, if you want to train for a big bench press, then you have to do more than practice bench presses, to get there.

Mawse

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Re: Bench press advice
« Reply #29 on: March 07, 2015, 11:14:34 AM »
In after horrible advice

Maybe only people who have actually benched 405 should be allowed to comment

Coach is Back!

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Re: Bench press advice
« Reply #30 on: March 07, 2015, 12:48:42 PM »
In after horrible advice

Maybe only people who have actually benched 405 should be allowed to comment

This and the post before it ^^^^^

T-REX007

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Re: Bench press advice
« Reply #31 on: March 07, 2015, 03:37:24 PM »
I think you need to do work on what you are not good at, pick auxiliary lifts that mimic the bench and get good at them - floor presses, dumbell presses, boards, cambered bar, weighted dips, dead presses ..... when I first cracked 405 on the bench I did everything but bench presses - see above mentioned

I still think the most important overall factor in being a big bencher is having strong tri's

Like coach said, keep reps in the 1-5 range, have longer rest periods between sets and mix things up

Good luck friend

bigbadwolfe

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Re: Bench press advice
« Reply #32 on: March 07, 2015, 06:27:33 PM »
I think you need to do work on what you are not good at, pick auxiliary lifts that mimic the bench and get good at them - floor presses, dumbell presses, boards, cambered bar, weighted dips, dead presses ..... when I first cracked 405 on the bench I did everything but bench presses - see above mentioned

I still think the most important overall factor in being a big bencher is having strong tri's

Like coach said, keep reps in the 1-5 range, have longer rest periods between sets and mix things up

Good luck friend

This..............!!!! Strong tris = a HUGE bench press, also train upper back / rear delts and traps like crazy. You have to have a foundation to bench off of.

_aj_

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Re: Bench press advice
« Reply #33 on: March 07, 2015, 06:46:54 PM »
This..............!!!! Strong tris = a HUGE bench press, also train upper back / rear delts and traps like crazy. You have to have a foundation to bench off of.

OK then...build your traps to get a big bench. I've heard it all now.

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Re: Bench press advice
« Reply #34 on: March 07, 2015, 07:21:57 PM »
OK then...build your traps to get a big bench. I've heard it all now.

He's absolutely correct. Rhomboids, Traps are stabilizers to a big bench

LittleJ

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Re: Bench press advice
« Reply #35 on: March 07, 2015, 07:45:25 PM »
I've never benched anywhere near 315. My shoulders and traps are really weak.

CT_Muscle

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Re: Bench press advice
« Reply #36 on: March 07, 2015, 07:51:31 PM »
Not sure if anyone said this yet but........learn one exercise for each (4) rotator cuff to strengthen each of them.......