Building a Bigger bench

DevilDoc87

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Oh I was talking to s30 about how I know how fkd it is to have fkd up knees.. give it as much time as possible before having them replaced.. same holds true for basically any surgery.
 

ken Sass

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Step 1 is learning how to bench. So having someone who actually knows how to bench properly and can teach it is where you should start.

Step 2 is what can take time. Finding what method works for you. I can share what works for me when I really need to dial up my press.

I will press 3 times per week. Only once in competition set up and twice it's a conjugate. My go-to conjugates for bench were floor press, standing OH press, incline press.

On days 1 and 2 I'd just make sure to get somewhere from 20 to 30 reps in above @7. I would follow that up with 5x10 @7 to @8 upper back work, supplemental arms.


On the 3rd day I do comp bench for a triple @9 plus 3 to 4 back off sets. Then the usual upper back work and that's it.
the hard part is finding a trainer in podunk tn
 

Turbolag

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Definitely would like to hear input on this topic. Bench press is hard for me to improve.
 
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There's rarely people around when I train. The gym I go to is split-upstairs are pretty people and downstairs is a dark dungeon. People rarely wander downstairs lol.
 

Gadawg

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I honestly think it's probably impossible to really train for a big bench without a spotter.
 
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I honestly think it's probably impossible to really train for a big bench without a spotter.
Often I’ll bench in a rack that I can set stops. I’m not saying I couldn’t benefit from someone there to spot me, I just try to make due with what I have. I have gotten stuck in the past and had to dump the weight and I have had a bar come down on my chest. That shit sucks balls
 

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