T Nation

Bench Help


#1

Hi guys, just new to T-Nation. I have been working out for a few years, and bench has always been my weakness compare to squat and deadlift. 1 rep max for squat is 425, deadlift is 435, power clean is 215, but BENCH is only 200. I know there is something wrong, very wrong. I tried some program, but its just some struggle for bench and so hard to put more load.

Currently I am doing twice bench a week, Tuesday and Friday, 5x5 and 3x3. Its still so hard to get progress unlike the other two. I am almost devastating and so desperate to look for help. Any advice?


#2

working out the last few years? How consistently have you been benching compared to your other lifts


#3

are you very tall? are your triceps buff?


#4

Always switch up the routine unlike deads and squat


#5

Not, I am 5 11
I think my triceps are not strong


#6

Always change bench routine, kinda inconsistent
I am 5 11, not very tall


#7

triceps are the most important thing for bench press. hit them hard. things that work: dips, bent over push downs, and smith machine bench press to failure and rack lockouts


#8

maybe you should try being more consistent


#9

try smolov jr


#10

I realized that, but when finish bench, I can't hit them so hard, only can use relatively light weight


#11

Tried, dead in the end of second week, can't make progress and appeared to be overtrained


#12

i doubt you are overtrained, you are under recovered.

my stats are similar in that my bench is waaaay low compared to deads and squats. my bench is finally climbing. i am doing more volume then 3x5. including warmups ill hit 12-15 sets with last one being a burnout set with 135. other workout days i have been doing pushups, pullups, dips, and more rowing too. my overhead is climbing too.


#13

i doubt that too at the beginning, but my squat and power clean are climbing steadily. can you just detail a bit about your bench program? thanks


#14

What is your full routine?


#15

I started dedicating a full day to dynamic bench and heavy shoulder work, on top of a heavy chest and tricep day. My bench has gone up 30 lbs since February with this routine. I can share the actual set/rep ranges if you're interested.


#16

monday lower body squat and power clean and plyo
tuesday upper body bench 5x5, dips, and rows
thursday dynamic box squat, deadlift/sumo, powerclean/glute raise, plyo
friday bench 3x3, overhead press, 3x6, rows, 2 sets of tri


#17

yes please
im interested in anything that would bring my bench up
everytime when i train bench, i am so down, so disappointed


#18

btw, does it matter to my bw? i only weight 183lb right now. just dont wanna big round belly, so diet is pretty clean


#19

My bench sucks too. However, after months and months of stalling, it is finally progressing, since trying Hepburn's routine, 8 x 2 - 3, followed by 6, 5, 4, 4, 4, 3, 2 times a week (details can be found in Hepburn's Law, available online).


#20

This looks a little messy because I copied it in from Word. My max at the time was 285 so all of the weights are based off of that. Weeks 1 - 6 are based on 90% of your 1RM.

Heavy Bench Progression
Weeks 1-6: Start @255 lbs. 5 sets of 2; Go up 5 pounds each week
Week 7: 2 sets of 10 reps at 60% of your last working weight. That should be around 170
Weeks: 8 -12
Week Full Rep Set Full Rep Set Set with 1 board Set with 1 board Set with 2 board Set with 2 board

8 285x2 285x2 290x2 290x2 300x2 300x2
9 290x2 290x2 295x2 300x1 305x2 310x1
10 295x2 300x1 300x2 305x1 310x1 315x1
11 300x2 305x1 305x2 310x1 315x1 320-325x1
12 305x2 310x1320x1 325x1 330x1

Dynamic/Speed Progression
Weeks 1-12
? 5 sets of 3 of speed bench. 60% of heavy working sets each week.

Other movements on each day would be.

Heavy day
Close Grip bench with 2 board 4 sets of 3 reps
Weighted Dips 3x8
Cable Tri Pushdowns 3x10

Speed Day
Standing Barbell Military/Shoulder Press: 3x5 and one set of 10 (4 Sets total)
Flat DB Press: 3x10 ? Should be weight that you can press with good speed. Performed similar to speed bench
Bent Rear Delt DB Raise/Rev. DB Fly: 3x12
Standing Lat DB Raise: 2x12