How to increase bench?
275lb squat/105 bench/260lb deadlift Bench has been stuck for months now. I've tried benching 2-3x a week, varying in intensity and volume but recovery is very slow for chest and shoulders. Why won't my bench increase? Bad chest genetics or approach? Which accesory exercises have helped you get a bigger bench?
U r already doing pretty good but if u still want to go higher then what worked for me was to have a spotter who Wud help u quite a bit in the beginning and then slowly reduce the support. This is what worked for me.
Close grip bench, incline bench (dumbbells or bar) and tricep work all help. I also find working my ohp helps bench. Other than that there's always more work you can do on your form.
Starting Strength Strong Lift 5x5 the above are beginner programs, there is 5/3/1 for intermediate/advanced
Build your upper back. Those muscles are what’s guiding the weight down, and if your back is not strong, all your supporting muscles are getting tired when compensating as you lower the weight. Once your back is on par with your chest, that stability will free up muscle energy for a harder press (and greatly reduce the risk of injury). (This answer is sponsored by the “I know how to google” campaign)
Upper back is actually over developed because I do a lot of rows, neck pulls, and pullups. The weak point for me is after the bar reaches my chest. I can hold the weight there for a couple seconds like spoto press but pushing up from top of the movement is tough.
Whats your rep pattern?
2:1
Unless you mean how many reps I do, then 5 on heavier and 8-12 on lighter days
TC?
Go get same numbers as TC. Hit leetcode not gym.
Leetcode between sets 😉
Identify weak points and focus on these weak points with auxiliary bench movements. For example, if you are weak at lockout you may have weak triceps and can benefit from doing more close grip bench press and tricep accessory work
Which tricep bench-specific movements would you recommend? Working on shoulder issues so I can't do dips but I've been doing close-grip and pushdowns. I feel like I'm not doing enough if I'm just doing pushdowns and bench
^this
You do 3x5 260 lb dead lifts as a girl? Wow. Are you in Seattle?
Sooooooooon (:
What sort of bad chest genetics are we talking about here?
Just mammary glands and subcutaneous fat :(
Do you mean beasts? I’d be surprised if that mattered. Congrats on the results so far - very impressive!