A guy just explained to me how to lift heavier in bench press

He's got a friend who he is training and the other day i saw him lifting 110kg in the bench

He told me it takes around 6 months to reach that level, he knows about powerlifting and he told me you've got to control your nervious system and control you don't fry it resting a week every month or so

Brehs?

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  1. 4 weeks ago
    Anonymous

    yeah he's spot on you need a lot of rest if you want to lift big. the biggest cue for me has always been to push the bench down rather then push the bar up. I don't know why but I can always lift like 10% more when I think of that cue.

    • 4 weeks ago
      Anonymous

      interesting. Apparently you can generate more pushing force when your hands are in a fixed position, ie with dips or pushups. Maybe it helps involve chest more? Gonna try using this tip next push day, thanks

      • 4 weeks ago
        Anonymous

        this cue also works with other lifts, for deadlift/squat, imagine you're pushing the ground away instead of trying to stand up, as if you were doing a leg press

        • 4 weeks ago
          Anonymous

          >curls
          >imagine you are rotating the entire earth about your elbow

    • 4 weeks ago
      Anonymous

      Its because you are activating you lateral chain more instead of focusing on your biceps/chest like most people do when benching. Good advice

  2. 4 weeks ago
    Anonymous

    If you actually read the sticky this wouldn't be such a revelation to you.

    • 4 weeks ago
      Anonymous

      Too much text

  3. 4 weeks ago
    Anonymous

    >you've got to control your nervious system and control you don't fry it resting a week every month or so

    homie what??

    • 4 weeks ago
      Anonymous

      Yes, homie

    • 4 weeks ago
      Anonymous

      Google: Repeated bout effect.

    • 4 weeks ago
      Anonymous

      deloading every 4-12 weeks (depending on RPE) is very normal for any strength program lol

      • 4 weeks ago
        Anonymous

        Yeah he said that, every few weeks you've got to stop training or just lifting the bar alone to improve your technique, but basically let the muscles rest

    • 4 weeks ago
      Anonymous

      >benching 4x a week
      >does to a homie

  4. 4 weeks ago
    Anonymous

    >dips gay is a weakling DYEL
    Imagine my shock.

  5. 4 weeks ago
    Anonymous

    6 months? lmao maybe if you are top 10% of people sure bro but the rest of us have to figure out shit, have imbalances, fall off, and all that shit. Maybe it will take him 6 months if he went back to beng a DYEL and has all the experience and knowledge he has now, 110kg in 6 months you are a freak but idk what do I know I'm not good at anything I do I always start at the bottom and slowly figure it out

    • 4 weeks ago
      Anonymous

      Sorry i explained myself wrong, the guy who lifted 110kg have been working out for 2 years, but he started the program to lift more at the bench 6 months ago

    • 4 weeks ago
      Anonymous

      >6 months
      It took me two months of doing bench every single day when I started lifting to hit 235ib while natty.

      Try harder next time homosexual, push through the pain and stop feeling sorry for yourself.

      • 4 weeks ago
        Anonymous

        Look at this massive wienersucker

        My first day at the gym a was lifting 265lbs in the bench press

        • 4 weeks ago
          Anonymous

          >was doing pec flies darn near every other day before
          Yeah sure thing.

        • 4 weeks ago
          I ignore women

          >My first day at the gym a was lifting 265lbs in the bench press

        • 4 weeks ago
          Anonymous

          Get mad dyel

          • 4 weeks ago
            Anonymous

            b***h needs endocrinologist, not a gym

            • 4 weeks ago
              Anonymous

              textbook cushingoid features

      • 4 weeks ago
        Anonymous

        Most beginners only bench a couple times a week, which is fine. But you're right, after a certain point you have to bench all the fricking time to progress, 3 times bare minimum.

  6. 4 weeks ago
    Anonymous

    Sounds fricking gay. t. Bench 140kg
    I just check my max every weak before moving down to my working sets. One incline day, one flat bench day a week.
    Five sets of 8 and repeat until strong.

  7. 4 weeks ago
    Anonymous

    What's a good warm up for 1rm bench pr? Don't want to get tired but don't want to get hurt.

  8. 4 weeks ago
    Anonymous

    Just curious if I can do dips on the same day as chest or should I put it on arm day?

  9. 4 weeks ago
    Anonymous

    Yeah, a deload is normal. If you push progression you will first reach a point where you stall and if you can't break through that plateau there may be a point where your lifts regress and then it's time to back off for a while. In terms of actual plans to increase bench I have done Smolov Jr and it has you bench 4 times a week at pretty high intensity with a shitload of sets and that worked great for me. I've also done low frequency linear progression programs and they worked great, too. The biggest factors for me to bring my bench up are: eating enough and reducing all the accessory work to only a few exercises that you know are beneficial for your bench or that help overcome your sticking points.

    • 4 weeks ago
      Anonymous

      what accessories do you usually do for bench? thinking of trying a smolov cycle

      • 4 weeks ago
        Anonymous

        I didn't do any for Smolov Jr, it's brutal enough on its own, just some triceps pushdowns to warm up the elbows and for most LP programs I only do one triceps extension, usually something like heavy pushdowns or a skullcrusher variation but you want to make sure that your elbows stay healthy, so pick one that's comfortable. I got pretty bad triceps tendonitis during my first Smolov Jr but it was manageable when I put on elbow sleeves. Oh, and in all honesty, Smolov Jr is a bit of an outdated program, pretty high risk of injury. It works, but it is more of a challenge than an ideal program.

        • 4 weeks ago
          Anonymous

          ok do you have any recommendations for other programs then?

          • 4 weeks ago
            Anonymous

            Specifically for bench, no, but I often go back to GSLP variations, the basic ones also keep accessories to a minimum and I like the progression and the final AMRAP sets. If you want to keep it simple and increase your lifts I think there's nothing wrong with going back to "beginner" routines. I actually ran it fairly soon after I deloaded from Smolov Jr and still made further strength gains from there.

  10. 4 weeks ago
    Anonymous

    Can’t tell if you’re a dumb ESL Black person of a zoomer. Either way, please have a nice day.

  11. 4 weeks ago
    Anonymous

    are you esl???

    • 4 weeks ago
      Anonymous

      What made you think that

  12. 4 weeks ago
    Anonymous

    L tyrosine

  13. 4 weeks ago
    Anonymous

    > saw him lifting 110kg in the bench
    imagine thinking this is good lmao

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