Bench Pressing Tips

[sceagacros]

Train specifically to get stronger if that's what you want to achieve, 3-5 triples done in the neighborhood of  85% of your 1rm absolutely work. If you don't care too much then don't worry, if you're training for looks the bench is unnecessary. Good luck.

[WalterWhite]

Yeah my chest was it’s biggest when all I did was heavy flyes and heavy dB benches so fuck benching all it did was ruin my shoulders.rather look like I can bench 400 and bench 200 than bench 400 and look like I can do 200.

I stopped benching after my last contest (many moons ago). Occasionally I would throw up some heavy weight for fun but chest has always looked best from dumbbell work.

[El Diablo Blanco]

Eat more rice.

[dj181]

Eat more rice.

10/10

[The Scott]

Thank you. It is 100% me. There are more than enough people who can verify its me.

Lifetime natural! No drugs here, rarely drink, no cigs, and no gambling. I guess you could say I lead a pretty dull life ha lol

You're more than welcome and deserving for having such a powerful build.  Your's is the kind of physique the general public thinks highly of and with good reason.  Functional over fictional.  Well done, sir!

[SF1900]

You're more than welcome and deserving for having such a powerful build.  Your's is the kind of physique the general public thinks highly of and with good reason.  Functional over fictional.  Well done, sir!

Thanks! I'm proud to have stayed natural, although it is an uphill battle for a natural.

[wes]

Just do Smith Inclines and heavy flyes.............nobody benches after their neophyte period.

[The Scott]

Just do Smith Inclines and heavy flyes.............nobody benches after their neophyte period.

I tried Smith flat benches for several months and always felt like whatever was on the bar was barely have the real weight.  I switched to a different machine (can't think of the name)  and that wasn't much, if at all, better.  My left arm "clicks" around the elbow so maybe I have "tennis elbow" without ever having swung a racket.  That alone keeps me from doing dips. 

[chaos]

Just do Smith Inclines and heavy flyes.............nobody benches after their neophyte Jurassic period.

Faxed

[Grape Ape]

Total truth, this worked well for me:

http://www.criticalbench.com/MM2K.htm

[Coach is Back!]

https://www.westside-barbell.com

[werewolf operative]

Eat more rice.

[Henda]

Vince can teach us all about he intricate world of finance and business.

Yes and tell the 3 of us that if we work really hard, in 20 or 30 years we too can have a house just like his

[SuperTed]

I've noticed a few guys at my gym have similar problems. I see them bench press +100lb dumbells but their strength doesn't seem to transition well to the barbell movement.

I'm the opposite. I don't bench but I can strict overhead barbell press +220lbs. However, I find pressing even 40lb dumbells overhead to be quite challenging. It might just be a balance issue but the slightly varying mechanics on similar looking lifts can make a lot of difference.

[VladimirVersic]

I think you got some solid advises with previous posts.
Here is mine short and sweet. Becouse if i would get too specific it would take a novel long post.

1. Train the Bench powerlifting style (just a solid arch, it will protect your shoulders) if you don't want to arch before lying on the Bench roll your shoulders up and back and just lay on the Bench. Use this technique on all chest exer. It will get the delts out of the movement.
2. Like previously mentioned go for Bench rep PR's in training.
3. Reduce the number of exer. to 4 max. It would be even better to add a pullower movement for the ribcage.
4. Increasing your strength on Bench will corelate to more weight used on both Bench and on accessory exer.
Resulting in even more more mass.
5. Arnold Benched. And had the best chest in history.
So Bench.  

[DroppingPlates]

Press the barbell, not the bench
Hope this helps

[Bevo]

Haha y’all really believe that’s sf?? Haha


He’s done a good job trolling everyone

[OneMoreRep]

Not any more.

Hahahaha!

"1"

[SF1900]

Haha y’all really believe that’s sf?? Haha


He’s done a good job trolling everyone

I think by now MOST people know its not, but there are people who still think I am 30-40% bodyfat, despite posting some pics in this thread.  

However, some people still think I am Asian--people have met me. I am not Asian, but its funny that they continue to think so.  

[DroppingPlates]

I think by now MOST people know its not, but there are people who still think I am 30-40% bodyfat, despite posting some pics in this thread.  

However, some people still think I am Asian--people have met me. I am not Asian, but its funny that they continue to think so.  

Stop trolling, pretending that you're white. This isn't funny anymore, do you understand?

[bigbadwolfe]

Big back = big bench

THIS!!!

[bigbadwolfe]

What powerlifiting program did you use?

[jjfit]

havent read through the thread, so not sure if amyone has posted this but most people who bench use too much shoulders and eventually end up messing up their rotator cuffs. the way to hit chest in a big way doing bp is to utilize your stabilizing muscle (lats) and activate them while you use the bp movement also while keeping your elbows tucked in. you will have to use lighter weight than you are accustomed to, but you will feel it hard in your chest

[Mr Anabolic]

I think by now MOST people know its not, but there are people who still think I am 30-40% bodyfat, despite posting some pics in this thread.  

However, some people still think I am Asian--people have met me. I am not Asian, but its funny that they continue to think so.  

If you're not Asian, what are you?  That fat slob holding the drink is not you?  That guy is definitely Asian and could NOT push 100lb dumbbells for 9 clean (full range) reps.

To prove you're not trolling, all you have to do to more pics of yourself with the name SF1900 in it, with the name of this thread.  

[jjfit]

also if you do not incorporate flies into your chest day i think that would help you improve a lot. the fly movement is a more accurate representation of how the chest is supposed to move and in that regard is better than the bench so you would benefit from doing this exercize. i suggest using a machine to do flies only because most people do not do dumbbell flies correctly and you have to focus on much less using the machine (you dony have to stabilize the weight, or makesure it hits your chest etc)