Help with bench program

[Grape Ape]

The cambered bench bar has about a 5'' bend in the middle to really lower the weight below your chest, you might have a cambered squat bar - not sure ?

The cambered bench bar is a shoulder wrecker though if you are not careful !

A great bencher name of Mike McDonald in the 70's used the cambered bar to really up his game - he said this anyway

Again, be careful with the shoulders if you decide to try benching with one - I got great results with it though !

Oh gotcha - yeah, I have a cambered squat bar - 65lbs.  A cambered bar like you describe would definitely wreck my shoulders at this point.

[Rammstein]

Has anybody read this book?

http://www.amazon.com/Bench-Press-Science-Josh-Bryant/dp/1495469220/ref=asap_B00K7K8QBS_1_5?s=books&ie=UTF8&qid=1417658502&sr=1-5



Also maybe try this:

http://www.basbarbell.com/2011/09/get-big-bench-program.html

[DanM]

Bench press the science by Josh Bryant is a great read, lots of practical info.

[TheShape.]

Juicing would probably be awesome for a while. Just don't know in the long run... Rather live in delusional natural land for now.

That's my life right now. 

[Mawse]

Lots of food to gain "size"

Bench multiple times a week to destroy your shoulders and tear a pec

Chains , bands, boards and a percentage template

[oldgolds]

What is your age? I used to bench 2 times per week. Warm up and then 3 heavy sets of 5 with 327.  2 heavy sets of cheating fly's with 90's. 3 Heavy sets of inclines with 275 (5 reps)
This is all completely drug free.
If you are over 38 you need to rest longer between work out days.
Eat a big salad every day and steamed veggies.

[Coach is Back!]

Lots of food to gain "size"

Bench multiple times a week to destroy your shoulders and tear a pec

Chains , bands, boards and a percentage template

I dunno. I would venture to say you're going to see more pec tears and shoulder injuries in bodybuilding (for those bodybuilders who actually train) than in power lifting.

[Mawse]

I dunno. I would venture to say you're going to see more pec tears and shoulder injuries in bodybuilding (for those bodybuilders who actually train) than in power lifting.

probably about the same when you compare lifters with similar drug intakes, although most PLers I know trained the bench once a week at most unless they were bench only lifters.. and much lower volume than BBers

Shirted benchers are less likey to tear a pec in theory but you know what todays shirts are like.. a 500lb raw bencher getting 700-800 out of a shirt is not doing his joints any favors

BBers are using less weight and inherently safer lifts, but are making those lifts hostile to their joints by trying to 'focus on the pecs' with elbow flare, lots of flyes etc

I just shake my head at the idea of training a lift up to 6 days a week, even if it actually helped in the big picture, joints have a finite life span before they go 'dave tate' and overuse injury risk is magnified when you do the same pattern over and over again

both groups have a few smart ones and a lot of retards  

[Coach is Back!]

Thought this was great article by Dave Tate...

http://articles.elitefts.com/training-articles/powerlifting-articles/my-return-to-powerlifting/

[Ron Jeremy]

Wendler 5-3-1 system.

[Julio Ceasar]

3 steelbench with some nice leather up your ass will do u fine!

Dose it matter if u can max 100 200 300 500 600 700 pound?

If u really had ambition to increase your bench u would already have joined a powerliftinclub, but u dident!

[Coach is Back!]

3 steelbench with some nice leather up your ass will do u fine!

Dose it matter if u can max 100 200 300 500 600 700 pound?

If u really had ambition to increase your bench u would already have joined a powerliftinclub, but u dident!

They're aren't that many around.

[Man of Steel]

place bar on bench rack
add weights to bar
lay with back on bench
grasp bar and unrack
lower weight and press up

you are welcome

[chaos]

place bar on bench rack
add weights to bar
lay with back on bench
grasp bar and unrack
lower weight and press up

you are welcome

How far do we lower said weights and for how many times

[mac33]

place bar on bench rack
add weights to bar
lay with back on bench
grasp bar and unrack
lower weight and press up

you are welcome

Ain`t nothin to it but to do it :

[doriancutlerman]

Serious question ...

I used to do a good bit of flat bench in my late teens and early twenties.  I'm shortish (5.65" without shoes), I don't have a great "reach" and I also have a barrel chest, so I guess I was "gifted" for the lift.

My numbers never reflected that   At a very fat, albeit clean, 240ish, I did a triple with 370, each rep briefly paused (and none of that "let it sink into your chest and BAM, rebound!" shit). 

I am now 36 and have no interest in flat BB bench anymore.  Nonetheless, when I do train again, what really IS the best way to protect your rotators whilst performing any kind of press, be it BB incline, DB incline, Smith, Hammer Strength or whatever else?  One of those T-Nation guys talks about literally "shrugging" your traps while pressing; others still say do as the powerlifters do, i.e., tuck your elbows, arch your back, etc. 

I realize the best way to facilitate pec development is probably to do Guillotine Presses with a modestly-wide grip, but again, I don't think the risks are worth the rewards. 

All homo, I like trannies and worship that toothless chain-smoking woman from "Kingpin" who ... you get the idea ~

Your ever faithful Olympian amalgam,
DCM