T Nation

Tips For Better Bench Press

Hi everyone,

I’ve been doing a powerlifting program for awhile now and a few other programs before that but one of my major weaknesses is my bench press. I’m 175 lbs and can squat 300 raw, deadlift 350 raw, but my bench is still just below 200 for a one rep max.

I’m just wondering if any of you guys have used a particular program, or have any tips that really helped throw up your bench. Thanks!!

What is your grip like ?
Do you make a habit of doing pushups ?
If so, you might want to think about it.

Also, use dumbells for a while on the bench. This will help with some of your stabilizing muscles, and will improve your overall bench max.

I just made a thread about this, check it out.

oh amazing thanks

Work on your tricep strength bigtime.

Dips, close grip bench, lockouts, etc.

Try doing bench presses from the bottom. Initially your lifts will drop, but once you switch back to normal bench your max will have increased.

Do a search for Dave Tate’s article on a 600 lb bench press. While many elite powerlifters may claim Tate isn’t the ultimate bench expert, for any beginner it will provide you with a plethora of great advice.

http://www.T-Nation.com/free_online_article//bench_press_600_pounds_a_12_step_program

http://www.T-Nation.com/free_online_article//15_secrets_to_a_bigger_bench_press_naturally_legally_and_immediately

Wendler 5/3/1