Getting Bench Press from 250lbs to 400lbs

D

dee3186

0
Can anyone help me with some serious techniques that have actually worked for them, i am at 250lbs now and want to get as close to 400 as possible in a year. I have been working the fuck out of my triceps so it should go up 10-20 pounds in the next month.
 
Look into Westside powerlifting methods. Be sure to include overhead lifts, as the anterior delts come into play for the bench press.
 
yes...west side is the best side....they have great stuff. My trainer used their methods and hes a strong little bastard rofl
 
Yeah I've heard great things about Metal Militia too. Either will work well, I'm sure.

p03t1c, is MM specifically for benching with a shirt, or can it be used by a raw lifter?
 
i dont care what you do, even if you juice, your not gaining a 150 lbs in ur bench in only a year. a more reasonable guess would be 300 or 315. Anyway, you have to do abs my friend they help alot for when u bench, you have to do lats, and obviously tris and shoulders and chest. I would try doing 5 sets of 3 reps, with you barely getting 3 reps on ur last set. when you bench your going to want a slight arch, do not keep your back perfectly flat its not good for muscle contraction. anyway you going to want to arch, get a widegrip on the bench, keep your elbows tucked in, squeeze the shit out of the bar, and flex your lat muscles. hope this helps. and dont do that bench shirt shit, thats getting outta hand. people with a bench shirt are benching over 1000lbs but i guarantee you the couldnt get 700 raw
 
dee3186 said:
Can anyone help me with some serious techniques that have actually worked for them, i am at 250lbs now and want to get as close to 400 as possible in a year. I have been working the fuck out of my triceps so it should go up 10-20 pounds in the next month.
Click to expand...

Sorry to inform you that no matter what you do---unless you do some serious 'juice' you will never add 150lbs to your bench in a year.! Take it from me, I am a powerlifter, and have competed in over 50 meets with the WNPF and ADFPA.

Depending on your genitics, your dedication and your diet....you MAY be able to add 50 lbs in one year.....

Keep lifting though!

P.S. for your information: less than 1% of the entire world population can bench 400lbs or more......yes I am one of the lucky few at 435lbs :)
 
im2manly said:
i dont care what you do, even if you juice, your not gaining a 150 lbs in ur bench in only a year. a more reasonable guess would be 300 or 315. Anyway, you have to do abs my friend they help alot for when u bench, you have to do lats, and obviously tris and shoulders and chest. I would try doing 5 sets of 3 reps, with you barely getting 3 reps on ur last set. when you bench your going to want a slight arch, do not keep your back perfectly flat its not good for muscle contraction. anyway you going to want to arch, get a widegrip on the bench, keep your elbows tucked in, squeeze the shit out of the bar, and flex your lat muscles. hope this helps. and dont do that bench shirt shit, thats getting outta hand. people with a bench shirt are benching over 1000lbs but i guarantee you the couldnt get 700 raw
Click to expand...

Hmmm...well NOONE in the world can bench 1000lbs--take it from me, I have been at National meets :) Most I have ever seen done in person is 800lbs--a mighty feat, mind you! but no 1000!!!

Ppl can SQUAT and DEADLIFT 1000lbs--yes I have seen that!! but bench? never seen or heard of it :)

As far as the 'bench shirt' well, they are required for competition meets. As for regular workouts---definitely NOT!
 
makeherscream said:
Hmmm...well NOONE in the world can bench 1000lbs--take it from me, I have been at National meets :) Most I have ever seen done in person is 800lbs--a mighty feat, mind you! but no 1000!!!

Ppl can SQUAT and DEADLIFT 1000lbs--yes I have seen that!! but bench? never seen or heard of it :)

As far as the 'bench shirt' well, they are required for competition meets. As for regular workouts---definitely NOT!
Click to expand...

The world record for bench is 1005 lbs I believe.
 
9cyclops9 said:
The world record for bench is 1005 lbs I believe.
Click to expand...

If you could provide a link, or other 'proof' I will be this first person to agree that I was wrong!

Also, I am not talking about a 'gym' lift--I mean a official competition lift! I do 435lbs in the 'gym' but in a meet I have only done 390lbs. The whole pausing on your chest thing until the head judge says 'press' takes about 40lbs off your lift from the gym--even with the bench shirt.
 
dee3186 said:
Wats a bench shirt i thought it was you wear a shirt or no shirt, yeah i lowerd that to 300 by a year but 400 my goal.
Click to expand...

A bench shirt is a custom made shirt. You have to take measurements of youe chest and arms in a non-pumped state. The company will then custom make a shirt for you. It is a reinforced shirt make of several fibers---mainly nylon I believe.

The shirt requires the assistance of two others to get on properly---when you first get in in the mail it looks like a shirt for a young boy! Yes it looks small, and is small! It also 'rolls' your shoulders forward---giving you the appearance of a neanderthal (sp)---LOL

They really are only for someone who competes in meets---there is really no need to have one for just regular training as they are quite expensive---the last one I bought was around $80 or so with shipping.

Hope this helps.
 
dee3186 said:
Wats a bench shirt i thought it was you wear a shirt or no shirt, yeah i lowerd that to 300 by a year but 400 my goal.
Click to expand...

Dee,

Alot depends on your genetic make-up, diet etc. For example: I am 5'10" tall and compete in the 220lb class in powerlifting--my max bench--ever--in a gym is 435lbs.---not quite double my body weight. If you can DOUBLE your bodyweight in the bench---you are one of the ELITE as very few people can do this!

So...if you only weigh 180lbs or so it is going to be a long road...but it IS possible! I know a guy who competes in the 181lb class and can do 500lbs in the gym---he is a freak of nature---LOL

You need to do alot of negative and forced rep work to not hit any plateaus. Let me know how you make out!
 
You're a competitive powerlifter and didn't know about Gene Rychlak's 1005 lbs bench press? Well, ask and ye shall recieve.

http://www.irongame.com/

Click videos, 2004, scroll down to Nov. 26, "Gene Rychlak - 2004 IPA Nationals - 1005lb Bench Press @ SHW - 3rd attempt"

Enjoy the show.

http://www.rychlakpowersystems.com/

From the front page:

Home of the first man to bench 900lbs & 1,000lbs
And Winner of the 2004 Arnold Classic
SuperHeavyweight Bench Press Competition

On Sunday November 21,2004 at the IPA Nationals
in Shamokin Dam, [words=http://www.mattersofsize.com/join-now.html]Pa[/words]
Big Gene Bench Pressed 1,005lbs
to become the first and only man to ever Bench over 1,000lbs

GENE RYCHLAK JOINS LIFTINGS GREATS AS HE IS INDUCTED INTO THE YORK BARBELL HALL OF FAME
 
dee3186 said:
Can anyone help me with some serious techniques that have actually worked for them, i am at 250lbs now and want to get as close to 400 as possible in a year. I have been working the fuck out of my triceps so it should go up 10-20 pounds in the next month.
Click to expand...
get yourself a copy of Dinosaur Training. The book is only 20 bucks, and you can read it fairly quick. I don't know if 150 pounds in a year is possible, but it might be possible. Make sure you do rotator cuff exercises with a theraband. Not only will it improve your bench, but it will also prevent injury. Good Luck man.
 
makeherscream said:
Ppl can SQUAT and DEADLIFT 1000lbs--yes I have seen that!! but bench? never seen or heard of it :)
Click to expand...

And by the way, the world record deadlift is 935 by Andy Bolton. Not 1000. I think the squat record is around 1200 or so though.
 
goldmember said:
get yourself a copy of Dinosaur Training. The book is only 20 bucks, and you can read it fairly quick. I don't know if 150 pounds in a year is possible, but it might be possible. Make sure you do rotator cuff exercises with a theraband. Not only will it improve your bench, but it will also prevent injury. Good Luck man.
Click to expand...

Great book!
 
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