Need help with my max on bench!!!

[CrowTR]

I've been working out for a while and benching is part of my regular routine...when I started about 4 1/2 months ago my max was like 155 and now its 185 er maybe 190 (i'm 15 years old if that makes a difference)...Ive been doin sets of 3 reps of 165 or 170 (depending on how I feel that day) anywhere from 5 to 8 sets...my question is that I got up to 185 a while back ago and havnt gone up at all since...Im pretty sure Im gettin a workout cause everytime I bench I feel it the next day er 2...and I bench at least twice a week....how can I raise my max faster?....er...how often should your max rasie....(if that makes any sense)..

 

[evolution]

On your second bench day, add a speed day=8-10 setsX3 reps at 45-60% of 1RM. You might try and work your triceps and lats at higher reps. And work on your arch.

 

[bigmaczach]

Work on arch? Also keep the routine changing. My football coaches have us a new work out routine every time were in the weightroom. Yea and prolly do tricep workouts and shoulder workouts etc.

 

[Fil]

Could be a number of bottlenecks. On the nutrition side of things, you have to make sure you're getting enough protein to support your muscles as they grow, especially if you're doing any cardio work.

 

[Hoss]

And work on your arch.

I've always thought when people lifting their lower back (even while keeping their hips on the bench), that they were cheating. I thought perfect for was, feet flat on ground, back flat on bench, and slow (or fast, if that's what you're training) and steady reps..

 

[evolution]

Nope, nothing cheating about the arch. While it does cut down the length the bar has to travel, it does help keep everything tight. It really depends on one's goal in their benching; is it to increase your bench or is it for maximal pec development. If your main goal is for a big bench, then by all means load up on the arch, if it's for max pec development, then flat back is the way to go.

Here is one article discussing the arch (and other aspects of a bench)


There are a few more here and there but that one is pretty good.