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Please can i have some advice onto increase my bench press, at present i can do 10 reps at only 67kg (pretty weak!!) is there any tips to help me improve, i'm finding my chest area is a real let down at present

chris1982 wrote:Please can i have some advice onto increase my bench press, at present i can do 10 reps at only 67kg (pretty weak!!) is there any tips to help me improve, i'm finding my chest area is a real let down at present

Next week, you do 11 reps, at 67kg. And then the next week, you do 12 reps, at 67kg. And then, the week after that - you go to 70kg, and you try to do at least 8 reps. No big huge mystery here. However, please note flat chest presses are not the best at engaging your pectorals. I'd suggest super-set them with a pec deck machine (like in TSPA and THT3.0), so pec deck then flat presses with no rest between.

Thanks for the advice, the only problem is i dont have a pec dec machine

chris1982 wrote:Thanks for the advice, the only problem is i dont have a pec dec machine

You can make do with a cable crossover if you have access to one. Start with the arms out-stretched, elbows bent, grip the handles of each cable with the hands about level with the middle of the chest, and draw the handles together in front of you, like a dumbbell fly but standing up. If you don't have access to a cable cross-over, dumbbell flies kind of work - but are nowhere near optimally effective.

If you only want to improve your strength on bench press stick to THT 2 Volume training routine and avoid any super-setting LIKE THT 3.

Make sure your chest workout starts before any Tricep or Shoulder day.

You don’t have to stick to 12 reps you can do your 67Kg for 10 reps and next week increase the weight by 1kg best to purchase some FRACTIONAL OLYMPIC WEIGHT PLATES to do this, next week you should hit 10 or more reps then increase by 1Kg keep doing this and if all goes well within 10 week you have increased weight by 10 KG’s

Its really simple dear,..
Try to use more weight at each set and decreases raps,..You must increase 3 to 5 kg at every set,...
After every week you will be able to improve your bench press weight,..

shawn2 wrote:Its really simple dear,..
Try to use more weight at each set and decreases raps,..You must increase 3 to 5 kg at every set,...
After every week you will be able to improve your bench press weight,..

I do not agree. I am no expert, so take this with a grain of salt. I think that if you can lift heavier on your fist set, then you should do it. Always use the heaviest weight you can manage with controlled movement. Why not work every set as hard as you can?

Mark recently wrote an article on this. Check it out and decide for yourself...

http://www.musclehack.com/reverse-pyramid-training-start-at-max-strength/

toeser wrote:

shawn2 wrote:Its really simple dear,..
Try to use more weight at each set and decreases raps,..You must increase 3 to 5 kg at every set,...
After every week you will be able to improve your bench press weight,..

I do not agree. I am no expert, so take this with a grain of salt. I think that if you can lift heavier on your fist set, then you should do it. Always use the heaviest weight you can manage with controlled movement. Why not work every set as hard as you can?

Mark recently wrote an article on this. Check it out and decide for yourself...

http://www.musclehack.com/reverse-pyramid-training-start-at-max-strength/

Neither do I. The guys I know who usually train this way are also the guys I know griping about the slowness of their results, and yeah, you're on point that Mark has tiraded against this pretty frequently.

shawn2 wrote:Its really simple dear,..
Try to use more weight at each set and decreases raps,..You must increase 3 to 5 kg at every set,...
After every week you will be able to improve your bench press weight,..

I also would strongly not recommend this approach you will end up with a weight you weren’t really ready for.

Like most guys when ego comes before weight the form goes straight out the window. Instead of concentrating more on the negative and lowering the weight in a controlled manner “feeling the muscle working” you will be more like saying to yourself need to get this damn heavy weight from A to B and concentrating more on the pushing movement which really recruits more of the shoulders and triceps. I have been a culprit of this many times and have had to learn the hard way.

Add weight gradually the least amount you can that’s available, there are some tips you can use to help when benching always keep your body tight throughout entire movement, when pressing the bar up think of the bar as a twig and you’re going to snap the twig in half also when you feel the movement becoming a bit uncomfortable press the back of your head hard into the bench.

Form over weight = bigger muscle = more weight will follow just don't rush it!!