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2008/06/18, 07:59 AM
Hi I have asked before on the best way to add 50lbs to a bench press. I have been able to add 5lbs to what I had putting up. I can retake the written exam for te police department in the fall around September. After that I will recieve dates to take the physical fittness exam. This will give me about 3 months. I would prefer not to put on extra weight, because the exam is bench 97% of your body weight. can anyone help me with this.
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2008/06/18, 08:29 AM
put a 25 pound plate on each side (tongue in cheek) that is the easiest way to add 50 pounds:big_smile:
What reps are you doing? there are plenty of programs that say they can add 50 pounds to your bench...have you done a google search?
My bench has gone up the most from...suprisingly..not benching. Go figure. My trainer took me off all flat benching and had me doing incline presses, incline db presses, push-ups...when I got to flat bench again, voila - it went up. I think the best way to increase it is to really push it one workout, be a little light the next and keep adding either volume or weight. Your form will also be a booster or detractor - i focus on pushing the bar slightly towards my feet as I press 9you couldn't tell by looking, it really doesn't angle much) and push my feet into the floor.
I am sure the powerlifting guys could answer this better, but that was my .02 Good luck with your exams!
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/06/18, 09:08 AM
What else are you doing besides benching? You should also be doing overhead presses, chins, dips, rows, deadlifting, squats. Stick to the main compound movements and you will see results. There are many programs out there. You have to find one that you enjoy. Good Luck
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2008/06/18, 09:21 AM
I don't know anything about weight lifting. just what my plan tells me to do. As for the reps I put 110lbs on the bar and lift as many times as I can this is about 2 or 3 times. I rest for 1 min then do it again. I don't really do any other exercises just bench and push ups I can only do 30 push ups.
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2008/06/18, 09:25 AM
Pick a plan from this site. You really need to work the entire body.
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2008/06/18, 10:50 AM
Now that you have more time, I'd recommend taking a video of you doing a one rep max (heaviest weight you can lift for 1 rep) as well as a heavy set of 5 reps (so you come close to failing on the last rep) and post them in the powerlifting section. The fastest gains will come from technique changes and weak point training, and a video can help determine problems with techniques, as well as highlight personal weaknesses.
KA is correct about training the entire body though. This is where weak point training comes in. If you're lats are too weak to stabilize the bar, then all the benching in the world isn't going to improve your bench, but if you then focus on the lats, then your bench will go up. It all comes down to balance.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/06/18, 11:23 AM
ok i will see what i can do. i have not uploaded and videos on this site yet. and the only thing i know about lifting is what this site tells me to do in me training plan. do you know anyone on this site that lives in the new hampshire area that will go to the gym with me?
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2008/06/18, 01:00 PM
Upload them to youtube and post a link, or send an email to me and I'll upload them.
The only issue with the training plan on this site is that it doesn't allow for specific goals, such as pass a bench ress test by a certain date, and can't take into account individual weaknesses. It's a great tool for many people starting out, but I think in your case you need something a little more specific.
And I don't know anyone in New Hampshire, but if you go here http://www.powerliftingwatch.com/node/4420 and put in NH, then you can find powerlifting gyms where you could probably find people that could do the same thing... Otherwise just have a friend video some of your lifts.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/06/21, 05:15 PM
The fastest way at improving bodyweight bench press will be to lose bodyfat and weight overall...
You need to focus on a full body compound freeweight based program...as well as do a lot of conditioning work... I like a lot of Ross Enamait's ideas when it comes to conditioning and strength endurance...i highly recommend you check out www.rosstraining.com
I would maybe do 2 days of strength training with perhaps some short high intensity conditioning at the end and 3 more days focusing on straight conditioning...
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2008/06/21, 06:28 PM
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Quoting from menace3000:
The fastest way at improving bodyweight bench press will be to lose bodyfat and weight overall...
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He's not going to lose 50 lbs down to 105lbs, no matter how much conditioning he does... And I don't see him getting even 40lbs stronger while losing 10lbs.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/06/22, 01:32 AM
my problem was my triceps. i did close grip bench presses and my (regular) bench went up.
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