Question about Bench

[Nastycrow]

Originally posted by: TapEmOut
Date: April 25, 2015 at 02:23 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

I asked this in the middle of the PR thread and nobody answered me. Not the greatest place to post it. I know. So here it goes.
My Bench 1 RM has been stuck very close to 200 for a long time. It went up 15 pounds over 6 months-ish and is currently at 215. Why does my chest take so much longer to gain strength?
Ive gone up in Squat and DL like crazy in the last few months. Increases of 50+ pounds.
Squat went from around 180 to 245
DL went from 230 to 300
Bench went up 15...
Any advice from my Junkies?
Thanks

 

[Nastycrow]

Originally posted by: TheCanuck
Date: April 25, 2015 at 10:34 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

I have the same issue. People are better at some lifts depending on body, genetics etc. I am a shitty presser and work my *** off to get better.
I would check out your form, make sure your under the weight properly and pressing with proper motion and angle, breathing. There are some good videos on this i can post next. If your form is off, getting it on track can add weight instantly.
My pecs just aren't as strong and need more development. As i mentioned with that program i sent you need to find the week points and spend more time on accessory movements to develop that area. I would first see where the sticking point is. With most including myself its getting it off the chest. Use bands on the bar instead of weight, decline bench, flyes, DIPS. When i do these accessory movements i go for max reps, pause or hold reps, anything to failure. I dont do less than 12 reps and usually upwards of 20 maybe more. I use these movements to develop the muscle and build so when i go for power movements for singles and doubles later it adds weight.
Edit, this is just how i have interpreted information i have been reading and watching over the last few years. I by no means do this more than recreationally so maybe i am out to lunch. However i have put 30 lbs on my bench since january and had been stuck before that for a couple years it seemed like.

 

[Nastycrow]

Originally posted by: TheCanuck
Date: April 25, 2015 at 10:39 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

https://www.youtube.com/watch?v=sgb-TDul0kc
https://www.youtube.com/watch?v=otHqDLBi1VE
https://www.youtube.com/watch?v=Qj4qt3mCcDQ
https://www.youtube.com/watch?v=Qj4qt3mCcDQ

 

[Nastycrow]

Originally posted by: kungfu_ghetto
Date: April 25, 2015 at 12:54 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

I was stuck 260 once, I started to do flys to pump my chest up. I eventually got up to 120 on flys and 310 on bench (no max). Try some flys bro, my chest got swole.

 

[Nastycrow]

Originally posted by: TapEmOut
Date: April 25, 2015 at 02:27 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

TheCanuck said:
I have the same issue. People are better at some lifts depending on body, genetics etc. I am a shitty presser and work my *** off to get better.
I would check out your form, make sure your under the weight properly and pressing with proper motion and angle, breathing. There are some good videos on this i can post next. If your form is off, getting it on track can add weight instantly.
My pecs just aren't as strong and need more development. As i mentioned with that program i sent you need to find the week points and spend more time on accessory movements to develop that area. I would first see where the sticking point is. With most including myself its getting it off the chest. Use bands on the bar instead of weight, decline bench, flyes, DIPS.
When i do these accessory movements i go for max reps, pause or hold reps, anything to failure. I dont do less than 12 reps and usually upwards of 20 maybe more. I use these movements to develop the muscle and build so when i go for power movements for singles and doubles later it adds weight.
Edit, this is just how i have interpreted information i have been reading and watching over the last few years. I by no means do this more than recreationally so maybe i am out to lunch. However i have put 30 lbs on my bench since january and had been stuck before that for a couple years it seemed like.
Click to expand...
I will give that a shot. Youve helped me out so far, I might as well stick to your advice
Thank you. Ill watch the video later as I dont have time atm.

 

[Nastycrow]

Originally posted by: Reckin007
Date: May 01, 2015 at 09:21 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Do a few sets and then try a heavier weight for as many as you can. Afterwards do a few sets that are just under the heavy weight you just did. For eg. I use dumbbells so I'd do some warm-up sets and then do a few reps with 100lbs but then I'd do sets with 80/90. You'll find eventually the 80/90 gets easier and then you'll be able to do more reps of 100s. When you can do 100 easy, move up.

 

[Nastycrow]

Originally posted by: Reckin007
Date: May 02, 2015 at 08:02 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

http://www.bodybuilding.com/fun/randy2.htm
Also make sure your back and shoulders are being worked on religiously.

 

[Nastycrow]

Originally posted by: Jak
Date: May 02, 2015 at 09:36 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

I maxed out along time ago when it comes to bench. At a certain point you are only going to see small gains regardless. And sometimes those small gains come at the price of less effective reps.
With age, and with fighting, I've dropped my high weights, for less weights with much more reps and much better form. (i have a crippled arm as well, so life set up a "max" for me, but even before that, I had peaked), with fighting, too much chest, negatively effects me.
It might not be talked about as PC, but many people off camera and off record, who make big gains beyond their genetic max, are either the people who are sole weight lifters but more often are on supplements that truly aid them beyond.
When I crippled my arm, all of my max's dropped in half. It was hard on the pride for a while, but as I got older, realized that would've happened anyways. As I got older, I also realized that creating to high of a max, means that you have to maintain that long after you've grown out of your youth.

 

[Nastycrow]

Originally posted by: cobra_punch
Date: May 02, 2015 at 10:32 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Hey that's the first thing I ask when meeting some new dude for the first time. "Bout How Much You Bench, Bro?"

 

[Nastycrow]

Originally posted by: Spidy
Date: May 02, 2015 at 10:36 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Tapemouth, you are still a babe. You haven't scratched the surface. Be patient and put in the work as well as taking all the advice/information garnered and that Bench will jump up. My eldest just hit his PR of 345 and he just started lifting hardcore about 2 yrs ago. Like Canuck said, every"Body" is different and your' Muay Thai training also factors into the equation. There's only so much energy to give. This coming from an old man who is struggling to start back into some form of training,
I've already had my love affair with the Benchpress. Topped out at 315 weighing in @around 170-75lbs. I could give a poop now days. The thrill is gone.

 

[Nastycrow]

Originally posted by: imhungry4444
Date: May 02, 2015 at 12:42 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Hmmm, up your cals, take a deload week, switch up your routine.
Those are the only solutions I can think of.
Also, make sure you do a warm-up set before you do your main sets to get blood flowing to your chest.

 

[Nastycrow]

Originally posted by: Jak
Date: May 02, 2015 at 03:37 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Spidy said:
I've already had my love affair with the Benchpress. Topped out at 315 weighing in @around 170-75lbs. I could give a poop now days. The thrill is gone.
Click to expand...
Bam! Couldn't agree more.

 

[Nastycrow]

Originally posted by: Sedulous
Date: May 05, 2015 at 12:11 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

I've gotten a lot of help from copying Eric Lilliebridge's technique. Note how his feet are tucked and has an arch in his back that puffs out the chest but his butt stays on the bench. Keeping the low back flexed and arched and the shoulder blades pressed together, as well as the feet tucked has made a huge difference for me. I should be nabbing 350 here soon for a PR.

 

[Nastycrow]

Originally posted by: TapEmOut
Date: May 16, 2015 at 04:27 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Sedulous said:
I've gotten a lot of help from copying Eric Lilliebridge's technique. Note how his feet are tucked and has an arch in his back that puffs out the chest but his butt stays on the bench. Keeping the low back flexed and arched and the shoulder blades pressed together, as well as the feet tucked has made a huge difference for me. I should be nabbing 350 here soon for a PR.
Click to expand...
I just noticed this post now. I just started doing it this way last week!

 

[Nastycrow]

Originally posted by: Jak
Date: May 16, 2015 at 11:34 AM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

TapEmOut said:
I just noticed this post now. I just started doing it this way last week!
Click to expand...
How do you find it on your core? I find bench press the body building way is great for my shoulders and chest, but almost non-existent to helping the core.
When my back is arched, it's at the price of weakening my core.
I find between the two, I usually have to choose. core vs shoulders and chest.

 

[Nastycrow]

Originally posted by: TapEmOut
Date: May 16, 2015 at 12:31 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Jak said:
How do you find it on your core? I find bench press the body building way is great for my shoulders and chest, but almost non-existent to helping the core.
When my back is arched, it's at the price of weakening my core.
I find between the two, I usually have to choose. core vs shoulders and chest.
Click to expand...
Honestly, Ive only done in that way twice. Not enough to give you a real answer at this point. ive also started doing Front Squats which will help my core so Im not sure Ill notice if the Bench is that different.
Ill tell you if I see any huge core gains though

 

[Nastycrow]

Originally posted by: TapEmOut
Date: July 26, 2015 at 06:08 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Jak said:
How do you find it on your core? I find bench press the body building way is great for my shoulders and chest, but almost non-existent to helping the core.
When my back is arched, it's at the price of weakening my core.
I find between the two, I usually have to choose. core vs shoulders and chest.
Click to expand...
Ill answer this now that Ive done it for some time. I feel like it must help my core somewhat because I will have both chest and core soreness the next day, which doesn't happen with the basic position.

 

[Nastycrow]

Originally posted by: Jak
Date: August 26, 2015 at 07:52 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

Sedulous said:
I've gotten a lot of help from copying Eric Lilliebridge's technique. Note how his feet are tucked and has an arch in his back that puffs out the chest but his butt stays on the bench. Keeping the low back flexed and arched and the shoulder blades pressed together, as well as the feet tucked has made a huge difference for me. I should be nabbing 350 here soon for a PR.
Click to expand...
Ever since Sed posted this I've been using the technique.
It's really helped the crispness of my bench work. Much more mechanical, less shaky and hits the areas it is supposed to.
One of the better newer techniques I've learned.

 

[Nastycrow]

Originally posted by: TheCanuck
Date: August 27, 2015 at 02:49 PM
Source: https://forum.mmajunkie.com/threads/question-about-bench.66143/

TapEmOut said:
Ill answer this now that Ive done it for some time. I feel like it must help my core somewhat because I will have both chest and core soreness the next day, which doesn't happen with the basic position.
Click to expand...
why lots of guys were belts when benching, can usually get a little more output and helps feel more comfortable and less soreness