Bench Press Help

[Cowboy Junkie]

Bench 2 days a week.

on say Tuesdays bench the weight that you can do 3 or 4 sets of ten even if it is only 100lbs.

then on say Fridays put as much wieght on the bar that you can bench 2 or 3 times
do 4 or 5 sets of this.

push yourself with this. if its 150 and you can get it 2 or 3 times that is great but if you can get it a 4th time then you are not using enough weight

a long time ago a friend of mine and I started working out at the same time and this huge muscle bound guy approached the 2 of us with this workout. my buddy was very skeptical but I thought I would give it a try and with in 3 months tops. I almost doubled the amount of weight I could bench

 

[YosemiteSam]

I disagree.

Squats for your average joe gets more people hurt than any other exercise.

In BUDs all we did was pushups, dips, pullups, and ran our ***** off.

I don't even lift weights anymore. All I need is my pullup bar and some extra space.

When you do dips you hit way more muscles than squats.

But, it all boils down to what your goal is. You wouldn't do squats if you're trying to build upper body strength. Likewise, you wouldn't do dips to rehabilitate a knee injury either (wouldn't do squats then as well).

People think they have to get all exotic and do 50 million different exercises. You don't.

Do the exercise you're trying to get better/stronger at.

FWIW - pull ups separates the men from the boys. I'm not talking bout sissy marine chin-ups. Pull ups with thumbs in.

First off, you just named four different things. Not a single exercise. The reason the squat is the single best exercise is because you pretty much flex every single muscle when doing it because it requires full body stabilization. (part of the reason why universal machines suck) The squat is a full body workout in itself.

As for people getting injured doing squats, it's because they don't know how to do them properly. That goes for all exercises. You shouldn't do them if you aren't properly trained in doing. Thats why gyms usually give you training session when you sign up. To get you going and to teach you to use the equipment properly.

 

[MarionBarberThe4th]

Get a spotter so you can get near your max.

 

[Baileyneverfailey]

As a regular guy who wanted to get stronger, I can tell you that I just started doing a full body workout twice a week because that's all I could fit in my schedule. I just do 3x5 bench, standing overhead press, and deadlifts, then I do 3xfailure pullups and dips. I've built a decent amount of mass and strength, and I do 3x5 bench at 180 now after a few months, and I only weigh 170.

Basically just find something you can stay motivated to do, and stick with it. You'll make progress fast, but you have to stick with it and not get discouraged. Make sure you eat enough to have the energy to do your workouts as well.

At your weight, you can easily eat 2500 calories a day of a good diet and still shed fat fast if you're willing to eat right.

 

[DFWJC]

I am 5'11" 260 lbs and I can only bench 135 lbs.

Hat's off to you for admitting that.

Be patient and consistent as described by a few above and you will get there.
Don't do the bench every day, btw. The rest day (at least for that muscle group) is very important to strength gains.

 

[kapolani]

First off, you just named four different things. Not a single exercise. The reason the squat is the single best exercise is because you pretty much flex every single muscle when doing it because it requires full body stabilization. (part of the reason why universal machines suck) The squat is a full body workout in itself.

As for people getting injured doing squats, it's because they don't know how to do them properly. That goes for all exercises. You shouldn't do them if you aren't properly trained in doing. Thats why gyms usually give you training session when you sign up. To get you going and to teach you to use the equipment properly.

We are talking about upper body strength.

You went off on a tangent and mentioned squats. For bench it would be a toss up between dips (utilizing no free weights) and doing bench presses to - wait for it - improve bench strength.

Nevermind that my old job required physical stamina and strength that I doubt you ever came close to attaining. I'm talking about real world experience. Plain old PT gets the job done.

Still don't know why OP specifically mentioned bench press.

 

[YosemiteSam]

We are talking about upper body strength.

You went off on a tangent and mentioned squats. For bench it would be a toss up between dips (utilizing no free weights) and doing bench presses to - wait for it - improve bench strength.

Nevermind that my old job required physical stamina and strength that I doubt you ever came close to attaining. I'm talking about real world experience. Plain old PT gets the job done.

Still don't know why OP specifically mentioned bench press.

I just said I disagreed with Hos about the single best exercise you can do.

Speaking of going off on a tangent, we don't need your resume.

 

[Hostile]

When I needed help increasing my bench press I'd get my brother to help me do negatives.

I love and hate those. Love the results, hate the pain of doing them right.

 

[Hostile]

I disagree.

Squats for your average joe gets more people hurt than any other exercise.

In BUDs all we did was pushups, dips, pullups, and ran our ***** off.

I don't even lift weights anymore. All I need is my pullup bar and some extra space.

When you do dips you hit way more muscles than squats.

But, it all boils down to what your goal is. You wouldn't do squats if you're trying to build upper body strength. Likewise, you wouldn't do dips to rehabilitate a knee injury either (wouldn't do squats then as well).

People think they have to get all exotic and do 50 million different exercises. You don't.

Do the exercise you're trying to get better/stronger at.

FWIW - pull ups separates the men from the boys. I'm not talking bout sissy marine chin-ups. Pull ups with thumbs in.

Thank you.

 

[the kid 05]

work the muscles by isolation. Bench Press is over rated imo, guys round here use it as a chest thumping status ( not trying to rag on the OP, i mean where i live)

 

[Chocolate Lab]

Tell us more... What kind of program have you been doing? Are you just loading up two 45s on the bar and you can only do it once? Have you tried starting from less and building up from there? Because it doesn't make sense that you could dip your own bodyweight with 260 and not be able to bench 135. Even push ups would be harder than 135.

Strength is primarily neurological, and someone your size should be able to bench 135 in no time. Google Power to the People by Tsatouline and you'll find a program of reps of five that you do five days a week... This won't build muscle, but it will train you to quickly increase your bench strength.

Really, you should buy the book Starting Strength and simply do what it says. It'll show you proper technique and have some programs to get you started.

And nyc has never been more right. Squats are the best exercise anyone can do. And no way do dips use more muscle, unless you're counting some of the tiny upperbody muscles.

 

[MarionBarberThe4th]

work the muscles by isolation. Bench Press is over rated imo, guys round here use it as a chest thumping status ( not trying to rag on the OP, i mean where i live)

225

 

[TheCowboy]

Thanks alot guys for the replies! I just started benching this year actually. This football offseason I have bulked up and added a LOT of weight, but it is not all body fat. I RARELY do bench press, but I think I will start.

Next year I will be starting Varsity RT so I think I should work on upper body the most from now on.

As for the workout, I just do 10-20 minutes on one of the machines at World Gym, then try hard to power lift. I actually suprise myself on how much I can lift at some machines. For example, a machine where you sit down and push two handles down forward I can do 140 lbs (max is 180 in that machine). Not bad IMO.

One thing I think about myself is that I can powerlift well, but doing a lot of reps is a challenge. I try dips, but I can not do a lot of them in a row.

 

[TheCowboy]

Tell us more... What kind of program have you been doing? Are you just loading up two 45s on the bar and you can only do it once? Have you tried starting from less and building up from there? Because it doesn't make sense that you could dip your own bodyweight with 260 and not be able to bench 135. Even push ups would be harder than 135.

Strength is primarily neurological, and someone your size should be able to bench 135 in no time. Google Power to the People by Tsatouline and you'll find a program of reps of five that you do five days a week... This won't build muscle, but it will train you to quickly increase your bench strength.

Really, you should buy the book Starting Strength and simply do what it says. It'll show you proper technique and have some programs to get you started.

And nyc has never been more right. Squats are the best exercise anyone can do. And no way do dips use more muscle, unless you're counting some of the tiny upperbody muscles.

Since I basically am new, I can only do 3 reps of 135 then it feels like I am doing 350 lbs.

Funny thing is though, I can do 180-200 lbs of dead lifting fine, but bench press is a problem. I don't understand it...

 

[Dawgs0916]

As a former offensive lineman, in a pretty stout HS program, I can tell you right now that 135 on bench, and 180 on deadlift is not gonna cut it. I was pretty much your size back when I played, maybe 15 pounds lighter.

What you need to focus on is your legs. Thats where the explosion comes from as an offensive lineman. The squat rack, and the power clean station should be your second and third homes. Simple as that. Think about what the power clean entails, and then think about what your doing when your getting off the ball after the ball is snapped. Find some plyometric boxes. Jump up and back down on them over and over. Explosion.

Do push ups every single night before you go to bed. Build up the amount of reps you can do, every day. Your bench will go up in a matter of time, but if you want to be a succesfull football player, that won't be your main focus.

Run, do agilities, get your quickness UP. At your size, and your admitted lack of muscle, I can imagine you have a good bit of pudge on you. Get rid of it, beat your opponent with quickness, because right now your not going to be able to maul anyone. Technique and quickness will be your best friends right now until your strength catches up to your body build. Cutting down linemen and linebackers was my favorite. It gets the job done, and it makes them less aggressive each time that you do it. Makes life easier on you.

I'm off my soapbox, but if you have any questions then let me know, dont hesitate to ask. I was a very similiar spot as you except for it was in Junior High. By the time I hit high school I was already fully immersed in our "program". I know NY doesn't have the same quality that we do down here. I had the privelege of having a strength and conditioning coach that has written several books, and was an all american linebacker at Indiana.

 

[Chocolate Lab]

Yep, Dawgs is dead on. You need to squat and clean more than anything. If you don't know how to properly do them, get a coach to show you. Or at least get (or google) the book I mentioned.

Here's some advice: You need to work on the most basic of exercises, especially squats, cleans (or deadlifts if you have no place to clean) , benches, and overhead presses. A barbell row wouldn't hurt, either. But forget machines -- just work on getting your strength up, way up, on the basic barbell exercises. Work them three times a week (e.g. M-W-F), say 5 sets of 5 with the first two lighter, build-up sets, and the last three all you can handle. When you can get all three sets of five then add five or ten pounds to your work sets and start again.

The good news is that you are young and big, so if you do things right, your strength will go way up in a hurry. Just don't worry about fancy programs, don't burn yourself out on tons of reps, and for Gawd's sake stay away from the bodybuilding magazines. You'll be much stronger in no time.

 

[Jenky]

The "3 big lifts:"

Bench,
Squat,
Deadlift,

Dips aren't even up there. You focus on those 3 compound exercises as a beginner and you will build strength.

Following something like this. Bill Starr's 5x5 program.

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

 

[YosemiteSam]

When you do dips you hit way more muscles than squats.

Thank you.

Take that question to someone with a Certified Strength and Conditioning Specialists degree. (CSCSs) (a 4 year degree, not just a cert required by some POS gym by your house for their personal trainers)

Ask them if dips work your legs, then ask them what muscles squats work. Then ask them what Stabilizer Muscles are. Its ridiculous to say dips work more muscles than squats. The fact that dips don't work the legs say logic alone should tell you otherwise.

Come on Hos, you are smarter than that.

 

[Jenky]

Take that question to someone with a Certified Strength and Conditioning Specialists degree. (CSCSs) (a 4 year degree, not just a cert required by some POS gym by your house for their personal trainers)

Ask them if dips work your legs, then ask them what muscles squats work. Then ask them what Stabilizer Muscles are. Its ridiculous to say dips work more muscles than squats. The fact that dips don't work the legs say logic alone should tell you otherwise.

Come on Hos, you are smarter than that.

Squats will work all the stabilizer muscles within your back/abs, legs, etc. It's not even close.

 

[Baileyneverfailey]

Maybe somebody is trying to argue that Dips hit more different muscle groups hard, but the fact remains that a properly performed squat uses at least 75% of the muscle mass in your entire body. Any exercise that doesn't require the legs is simply not using as much overall muscle as one that does.

P.S. Deadlifts are the best exercise. There is no better feeling than doing heavy deads when it comes to lifting.