Bench Pressing

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davidjr74

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Hello, hope you all can help me out. I posted this thread so that I could get tips on how to increase my bench. I plan on playing football in my JV year as a defensive tackle, however, I lack a ton in strength. My legs are getting stronger by the second however my upperbody is completely weak. Right now I am benching 70 pounds, 3 sets, 10 reps. This is a chart that I found..

Sets of 1 to 5 repetitions primarily develop strength, with less impact on muscle size and none on endurance.
Sets of 6 to 12 repetitions develop a balance of strength, muscle size and endurance.
Sets of 13 to 20 repetitions develop endurance, with some increases to muscle size and limited impact on strength.[2]
Sets of more than 20 repetitions are considered to be an aerobic exercise.


Which type of sets should I use? I want to get my bench as high as possible before Football season. I have 7 monthes. Here is some more info incase you need it.

Age- 15
Weight- 153
waist- 34 inches
Bodyfat- 19%
Height- 5 foot 9 inches
Bench press- My 1 rep max is 100 pounds.

Hope you all can post valuable tips. Thank You!
 
i'd go for the 8-12, this will increase bulk which is good for defensive while also increasing strength...switch it up a bit also if you want alot of strength maybe do 1 week 8-12 reps thern the next 1-5 reps with more weight...also work your Rotator (spelling?) Cuffs, this will increase your bench
 
i would use a pyramid method, do a set of 12, 10, 8, 6, 4 , 2 try to struggle with the 8, 6, 4, sets. these are gona be the sets u are going to try to keep moving up on the 12 10 and 8 set shouldnt be that hard but increasing in difcult.
 
I would stick around 8-12 reps when your new to benching, it builds real fast once you get up there and get your max up a bit you'll figure out what you need to do according to whatever works for you
 
I can't access T-nation form work, but Google this title. The SS routine gave me some great BP gains.

Testosterone Nation - Twelve Weeks to Super Strength, Phase I ...
 
bench pressing

Being able to bench press alot would be really nice. Its kind of hard to explain my story. I'm around 155 pounds, and benching 70 (10 reps), while I have a friend who is 130 pounds benching around 90. I asked him what he did and he say just every 3 days he did this.

Set 1- 10 reps of whatever weight
Set 2- Add enough weight to do around 5 reps
Set 3- 10 reps of whatever weight

And you know what is really hard, The TIME! I am not a patient person :eek:
Is there faster ways?
 
I'll throw out the comment one more time-go to and look through the bench training articles. They've got the strongest and fastest benchers in the world and their training methods are outlined there.

If you want to be a strong bencher, take some lessons from the power lifters.
 
Do what evo recommended and go to elitefts.com, and also westside-barbell.com. Read all you can about benching, squatting, and deadlifting. Try to put together your own routine, and if you have any questions come back here. If you follow their training methods for the 7 months you have till season starts I think you will see drastic improvement. Give it a shot
 
:(

:( quite annoying this topic...

i'm 143lb's...for 8 months straight i could never go over 70lb's when benching, my dad started a month ago...

he says

3 SETS / 8 REPS

and ya know what, in a month i can now bench 90...


so sod all the special methods, do 3 sets of 8, and in a month or two, you'll develop in no time.
 
Last edited:
Jonny said:
:( quite annoying this topic...

i'm 143lb's...for 8 months straight i could never go over 70lb's when benching, my dad started a month ago...

he says

3 SETS / 8 REPS

and ya know what, in a month i can now bench 90...


so sod all the special methods, do 3 sets of 8, and in a month or two, you'll develop in no time.
Click to expand...
Pretty much any newb can go up doing pretty much any routine. Doing 3x8 continuosly, you will plateau quickly
 
benching

Wow, alot of these are great tips. I put my benching up to 80 pounds today. Did about 4 sets of 6 reps or less. (I only managed 6 on the first set). It was alot more intense. I also read up alot on nutrition. Especially protein. I no longer weigh 153, I weigh 158 right now. Kind of scary. Getting my body fat percentage to around 6% would be real nice.
 
bench

what me and my buddy do which i dont see too many people doing is that we do our heaviest weight we can do first then drop down weights. We do a warm up set of 135 and then go for broke. It has really helped me increase my bench. About 2 months ago I was maxing at about 185-200, now im repping 250 3 times.
 
Anyone ever done the Bill starrs program for there bench, it says for weeks 4-6 ur suposed to do 6 sets of 2 reps at 80-87% im still in weeks 1-3 but im doing 5X5 @ 90% havnt re-evalutaed my self since about a month but 80-87% isnt really that much usually u can do about 3X10@80% so anyone know wussup?
 
5x5 at 90%? thats nuts...do you have a spot when you do this? and for each rep do you slowly bring it down, touch your chest and slowly bring it back up? I know if i tried this I would be very unsuccessful....
 
Yea of course a spot lol, lately i've been to scared without a spot. Dont go slow lol i do them as if they were my max down to chest and back up. I havnt maxed for about a month and a week now. Hopefully when i evaluate my self I will be able to do 275 lol, but patients is virtue. Yea 90% weird huh... but then what would u do 2 reps at like 95%?
 
Sucked it up today tried to go up like the Bill Starrs program says and i could only do 5 5 4 3 at 240 lbs... what do u guys think stay at 240 or i was thinkn about droppin down to 230 and just doin 5 sets of 6
 
Follow the 5X5...bump up the weight by 5 pounds when you can hit all 5X5.
 
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