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Increasing Bench Press 20 Pounds?


I want to add 20 pounds to my bench to achieve a goal. What have other people done to add 20 pounds to their bench? I believe a few years ago their was a bench press specialization routine article but I can not locate it so maybe someone remembers it and has the link.



About the begining of 2004 when i was a senior in high school, my goal was to bench press 225 pounds for reps . I used the rest pause routine. In 4 weeks i went from bench pressing 225 for 3 reps to doing it for 8 reps and 245 pounds for 4 reps.

The second time I used it about a year later, I went from doing 285 pounds for 2 reps to 295 for 3 reps in the same time frame.


What is the rest/pause routine?



Do Deadlifts and Squats. Or Incline Bench

Guarantee they increase your strength.

Squats did, i remember i was stuck at 185 on the bench (at the time i didnt do squats) I heard how they can help increase strength all over.

Tried it and my bench went to 205 within a week no lie.




true story.

I broke another plateu by increasing the volume of ab work I was doing.

good luck!


this is the program i use for my bench:

first bench day:
decline, 6x3
two board paused: 5x3
overhead lockouts or some shoulder press: 5x5
secondary shoulder movement 3x10
skull crusher: 3x10
cable rope extensions: 1x20-40

seond day:
decline: 3x5, 1x10-20 burnout
twoboard paused: 8x1, dont max just around90-95% for these
dumbell militaries 3x12
bent over raises: 2x10
incline skull curshers: 2x10, 2x6
close grip presses: 3x10

use dips if u have access to weight instead of the presses or brunouts, i dont half the time


How much are you benching right now, and what does the rest of your program look like? How long have you been training?


Modi... Modi... modi....


Sorry, am I asking the relevant shit? My bad.


I bench 285 now and have been training for about 7 years. Currently using a WSSB template (with more emphasis on pressing).


Where do you fail? Have you identified your weaknesses?


i fail when the weight gets too heavy for me to bench it. what should i do??:slight_smile:




babies drink milk... real men drink beer!!


man, me too! how weird is that?



Try harder.


I believe it goes something like this:

Milk is for babies...When you grow up you have to drink beer. :wink:


but i've been trying the same program for two weeks now and i'm not getting any stronger. i'm thinking about cutting my calories from 1000 back to 800 or so.