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Workout Of The Week - Best Workout To Increase Your Bench?

A

Admin

Administrator. Graeme
Staff member
When someone see your bulging biceps or you tell them that you work out , the first question they ask is " hey bros how much can you bench" it would have to be one of the most common questions that a bodybuilders gets asked


What's the best workout to increase your bench? (exercises that can assist)

Should certain people avoid performing the bench press ?

Why is the bench press associated with strength, rather than squats, deadlifts, etc?
 
People always ask what you can bench because it's the most common (and often poorly performed) exercise in most gyms.

How can you increase it?


Simple.


Bench more.
 
Scott hit it on the head. Nobody (read: Curl-monkeys) don't squat or deadlift because squats and deadlifts are hard, often painful annd deads especially are impossible to cheat at. Also a lot of gym goes don't train legs properly (because they're pussies and don't squat or deadlift) and only focus on their upper-body and the most obvious part of that is their chest.

You want a big bench? Bench. Include DB presses, dips, floor and CG presses and lots of back work for assistance but mostly bench, heavy volume is king.

Unless they have really bad shoulder injuries then there is no reason for most people to avoid the bench. What they should do is learn to bench properly first. For this Dave Tate is your friend.
 
Regardless of the hitching you still have to pick it up.

It's not like a squat where you can only go a 1/4 of the way down, or bench where you can have your friend upright row half the weight.


In relation to the OP.
Benching = bigger bench.

If I had a favourite assistance exercise though it'd be triceps death!
 
ive heard good things from people saying floor pressing can improve or get them through plateau's, haven't tried it myself yet just trying to get my form right at new max weight
 
Lots of heavy board pressing, lots of triceps, lots of upper back/rear delts, band work, plenty of shoulder work.....
 
Joel said:
That makes no sense at all lol
Click to expand...
if u get your technique right on your bench, or any lift, u will be able to lift more just off that then what you would with shit house technique. (obviously u will get more out of good form/technique as a beginner then what u would if u have been lifting for ages.)
 

I agree that using proper technique will help u get the most out of the lift but saying that you need to be doing alot more to increase your bench...its like when ppl say just bench to get a big bench....not true.
 
Joel said:
I agree that using proper technique will help u get the most out of the lift but saying that you need to be doing alot more to increase your bench...its like when ppl say just bench to get a big bench....not true.
Click to expand...
a 1rm all comes down to if you hit your form/groove just right, and determines weather or not u can grind out a few extra kgs..

benching will work every muscle that you need to use, the exact way you need to use it. sure other exercises will help with the general strength of ur lift, but its not going to help as much as actually performing the lift.
 
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