Get my bench up!

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D15BT

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I have just been doing 3x10 and 4x8 lately at 205lbs and my max is 255 I want to be up to 275 anyone know of a good set to do this? I also do dumbell 3x10x75lbs. Today i went to the gym and hammered out 5x8x205, I will move up in weights next but it seems like maybe there is a better process then what im doing?
 
I'd say bench twice a week. Have one day dedicated to 80%+ of your 1RM and one day of 4X8. After your max day, I'd do 1 arm inc db pressing in the 10-12 rep range and on your rep day, perform military press or push press. I'd make sure I was also hammering my back and triceps.

And make sure you're giving your rotator cuffs a bit of extra work.
 
What do you do specifically for the rotator cuffs?


If 8 reps is as low as you're getting, I'd go down to 5 and 3 reps and work in the 80s and 90s of your 1RM.
 
After doing normal bb bench, go to a bench smith machine, and do some explosion. Almost like punching, but maintain control over the weight, and ensure your torso and neck do not move. I noticed GREAT strength gains with this... Oh yeah, just to drill it some more, WORK THOSE CUFFS!
 
Mreik has a good point about speed work. I was able to maintain and increase my bench press by using jerks and push pressing...that combination will increase stabilization, power, and lockout work...not to mention getting used to handling heavier weight.

But not everyone wants to perform jerks...so ballistic bench would be a good alternative.
 
I know this isn't a proper response to his question but I'm just wondering. My max is 260 and there's no way in hell I could do 5x8 at 205!??? What's with that?
 
It depends on what type of work you generally do. If most of your work is in that rep range, you're going to be stronger with those reps compared to your max.

I did sets of 205 for 8, when my max was 245. As soon as I did lower rep work, that changed.
 
Ya I have heard alot about this explosive training I think you guys mean working the twitch muscles? I heard this is very affective I will have to try that. No time but I still gotta read up on rotar cuffs heh just wanted to post up very useful info thanks guys.
 
Ok ok, I read up on the rotar cuff pretty much it is what stabalizes ur muscles in ur shoulder?


If 8 reps is as low as you're getting, I'd go down to 5 and 3 reps and work in the 80s and 90s of your 1RM. Muck I have heard this is very affective. You would need mass weight! like almost more then 90% because the stress of 3-5 reps doesnt seem to be that hard. I will have to try this though and see if I feel sore or anything at all. I will try it for 2 weeks because of course you cant just go one time and see a change but 2 weeks and i should adjust then the 5-3 reps would be easier i think. Is this what anyone else used?
 
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