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  1. #1
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    Thumbs up fave exercises/tricks to increasing bench press ?
    yes im thinking of new ways to help . ive noticed decent results from sticking with ONLY dumbells for a while . getting stronger on my delt,chest,& tri. bodyparts with pure dumbell movements has helped . list your new tricks my fellow iron warriors ? anyone like to use pre-exhaustion as a trick to increasing bench ?

  2. #2
    Mc deal meal special Beast_19_301's Avatar
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    too increase your strength try doing lower reps. I like doing 4-8 reps on my movements. Incline has given me a bigger boost on bench.

  3. #3
    Rookie powerhouse 48's Avatar
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    i like to vary movemnts, like wide grip pause bench, jm presses, close grip half presses, we used excercises like those to shoot up our bench before our power lifting meets when i competed.....

  4. #4
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    Here is a copy of Ken Lain's Matrix program. It will add size and boast the hell out of your BP!

    Here’s a ten week Matrix program for increasing a 295 lb. bench press to one of 325 lbs.
    10 Week Matrix Program(Maximum Muscle Bulk and Power System)

    WEEK 1: Monday (Heavy Day) 55% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 10 reps, 175 lbs.
    Thursday (Light Day) 80% of heavy day. 3 x 10 w/140 lbs.

    WEEK 2: Monday (Heavy Day) 60% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 9 reps, 190 lbs.
    Thursday (Light Day) 80% of heavy day. 3 x 9 w/150 lbs.

    WEEK 3: Monday (Heavy Day) 65% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 8 reps, 205 lbs.
    Thursday (Light Day) 80% of heavy day. 3 x 8 w/165 lbs.

    WEEK 4: Monday (Heavy Day) 70% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 7 reps, 220 lbs.
    Thursday (Light Day) 80% of heavy day. 3 x 7 w/175 lbs.

    WEEK 5: Monday (Heavy Day) 75% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 6 reps, 235 lbs.
    Thursday (Light Day) 80% of heavy day. 3 x 6 w/190 lbs.

    WEEK 6: Monday (Heavy Day) 80% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 5 reps, 250 lbs.
    Thursday (Light Day) 80% of heavy day. 3 x 5 w/200 lbs
    .
    WEEK 7: Monday (Heavy Day) 85% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 4 reps, 265 lbs.
    Thursday (Light Day) 80% of heavy day. 2 x 4 w/215 lbs
    .
    WEEK 8: Monday (Heavy Day) 90% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 3 reps, 285 lbs.
    Thursday (Light Day) 80% of heavy day. 2 x 3 w/225 lbs.

    WEEK 9: Monday (Heavy Day) 95% of Projected Max. Do 2-3 light warm-up sets; then 1 set, 2 reps, 300 lbs.
    Thursday (Light Day) 80% of heavy day. 1 x 2 w/240 lbs.

    WEEK 10: Wednesday (Personal Record Day) 100% of Projected Max. Do 2-3 light warm-up sets; then first attempt 88-92 ½ Max 1 set, 1 rep, 315 lbs. Second attempt 95-97 ½ Max 1 set, 1 rep, 320 lbs. And finally, a third attempt with 100-102% Max 1 set, 1 rep, 325 lbs.

    The heavy weights used in the Matrix program can undeniably take a toll on your body so after the 10 week cycle go into a 4-6 week cycle of high volume training (that is, more reps are done per set). For example, when doing Flat benches on Monday, do 2 sets of 6-8 reps, then 2 sets of 12-15 reps, and finally 2 sets of 25-30 slow continuous tension reps. This is an excellent way to hit all the components of the muscle cell (Fibular, Mitochondria, and Sacroplasm). Each part in itself contributes about 33 ½% to the overall muscle volume size. The remaining chest exercises and those for the other muscle groups should be different than (or a variation of) what was used during the 10 week cycle, and performed in straight set style.
    On the Thursday (push) and Friday (pull) training days, stay with the same exercises, sets, and reps (unless otherwise advised) as on the Monday, Tuesday, and optional Wednesday workouts. Rather than reducing the poundages used down to 80% of what was used on the heavy days, you may have to drop down to 65% to begin with because you will be doing super-sets for chest and triceps and tri-sets for the delts. On the back you can do straight sets however. For biceps do one exercise in a double drop fashion, say Standing barbell curl 80 lbs. x 10 reps, 50 lbs. x 15 reps and 30 lbs. x 30 reps. On another biceps movement such as the Dumbbell curl, go down the rack in 20 lb. increases or decreases (depending which way you go) doing all reps to failure. Vigorous super-sets, tri-sets, double drops and down the rack are done basically non-stop until all the required sets for a particular muscle group are accomplished. Initially, after 4-6 weeks of this, map out a new Matrix program and go back to the original exercises used in the previous 10 week cycle. You may not always be able to add 10% for a new projected one-rep max for the Matrix program. Pretty soon there’s going to come a time when 5% will be all that you can add.

  5. #5
    Father of 1 Dad to 4 Tattoomeblew's Avatar
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    Re: fave exercises/tricks to increasing bench press ?
    Originally posted by DEVILtrainer666
    yes im thinking of new ways to help . ive noticed decent results from sticking with ONLY dumbells for a while . getting stronger on my delt,chest,& tri. bodyparts with pure dumbell movements has helped . list your new tricks my fellow iron warriors ? anyone like to use pre-exhaustion as a trick to increasing bench ?
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  6. #6
    Mc deal meal special Beast_19_301's Avatar
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    I wanted too try the matrix program, My bench is around 295 and i want it at 315 pretty soon. Thanks tad

  7. #7
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    I first used the Matrix in 90' or 91'. I was stuck at 290# and on my max day after the Matrix I hit 345#. I have used it about 5 times since then and the least I gained was 20#. Hope it works well for you!!

  8. #8
    Mc deal meal special Beast_19_301's Avatar
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    did u do roids at all when you went on the matrix. I want to increase mine, but natural.
    Last edited by Beast_19_301; 05-13-2003 at 01:46 AM.

  9. #9
    Junior Bodybuilder
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    Not until last summer. I have only used them (The workout and roids) as a combo once.

  10. #10
    Mc deal meal special Beast_19_301's Avatar
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    Alright so i'll come back in a few weeks and tell you what happens.

  11. #11
    Junior Bodybuilder
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    Originally posted by tad69
    I first used the Matrix in 90' or 91'. I was stuck at 290# and on my max day after the Matrix I hit 345#. I have used it about 5 times since then and the least I gained was 20#. Hope it works well for you!!
    hmm , sounds like a good program tad69 . thanks !

  12. #12
    Elite Mentor Citruscide's Avatar
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    A great way to increase strength is through speed benching.

    Basically you have to use a weight you feel comfortable with, doing 3 FAST reps (meaning 3 reps in 2-3 seconds -- without bouncing). For me, my 3 week continuing cycle is 175, 185 and 195... on the 4th week, I go back to 175. This is proven to build your strength...

    You do around 9 sets, of 3 FAST reps per set... with a 45 second break in between each set. Not only will your chest workout fly by, but you will also be burning the hell out of your FTF...

    The FAST motion, will spark a growth and strength in your larger, more powerful Class 2b/c muscle fibers... or your FTF... this explosive exercise has raised my bench (after the first 4 weeks) from 315 to 335 -- granted, my shoulder is beyond fucked up... so for me to do 335 on bench, was really amazing... I plan on getting up to 350-360 after I do speed benching for the next 8 weeks.

    After I do the 9 sets, I throw on 225, and rep out 1, 275 rep out 1, and 315 and rep out one... I may do 10 reps on 225 if I feel good...

    Then I usually will do some incline and cable flies for a nice overall hit... but beyond that, not much more is needed.

    Hope this helps.

    C-ditty

  13. #13
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    wow never heard of speed benching before . i have tried something where you take one onethousand , two onethousand , 3 onethousand (really squeezing and coiling the arms like a spring in the flat bar bench and then) , BOOM explode it up with everything you have after a 3 sec. one othousand etc. hold in the bottom benching position before with decent results on my light bench day . anyone ever tried that ?
    ill give speed benching a try and im also thinking of trying again the stryle i listed here to every other time beween that & speed benching , might be a great rutien doing these on light days of the matrix program .

  14. #14
    MP5
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    The Cooler MP5's Avatar
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    I might try speed benching. I have read that before, that speed builds strength. One thing that helps my bench is to change shit up a lot. I don't do flat bench one week then something else the next. Rather I might do flat bench for 6 weeks then switch to something else for the next 6 as my core chest lift.

  15. #15
    Amateur Bodybuilder Railrunner's Avatar
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    My bench is probably my best movement. I like to pyramid 6 sets starting with 2 warmup sets of 10reps

    Warmup sets:
    10reps(slow) - 135lbs

    Set 1:
    10reps - 225lbs

    Set 2:
    8reps - 275lbs

    Set 3:
    6reps - 305lbs

    Set 4:
    4reps - 275lbs

    Set 5:
    10reps(if possible) - 225 use a wider grip on this one
    This is all on the flat bench and done 2 weekly.

    I try to max out 1 every 2 weeks. This is done with just 2 warmups and 3 sets.

    Maybe that will help you out.It certanly did me! Im only 6'0" 215lbs and my max bench so far has been around 370..


    GOOD LUCK BRO!!


  16. #16
    MP5
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    Damn, you are a strong fucker! I can't bench twice a week, it takes me a full week to recover since I get so sore.

  17. #17
    Amateur Bodybuilder Railrunner's Avatar
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    Only on bench Bro..
    back in high school I only had an old rickety metal bench and it just fit into the storage shed. Thats all i had, so bench was all i worked.

    Weak as shit everywhere else but triceps.

    Got to do something about my bird legs!!!!!!

  18. #18
    Angry Old Curmudgeon Mr. dB's Avatar
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    Originally posted by tad69
    Here’s a ten week Matrix program for increasing a 295 lb. bench press to one of 325 lbs.
    295 max, or for reps?

    --dave

  19. #19
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    295 max, or for reps?
    The weights on that version are based on a 295# 1RM. Very easy to set it up for other 1RM though.

  20. #20
    pro powerlifter slobberknocker's Avatar
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    Flat Barbell Bench: 1x5
    Incline barbell bench: 2x5
    Standing military press: 2x5


    Works for me.

  21. #21
    non conformist
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    I did not read everything but ......here,s my 2cents
    Keep you rep range low
    COncentrate on half reps as someone else said
    Also I can,t emphasis enough ........work on doin heavy close grip bench
    Also try varying grip widths to see what works best for you

  22. #22
    Omniscient! eastarr69's Avatar
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    all good info....but i am surprised no one mentioned to hit back, traps, lats and shoulders heavy....also heavy tris....very little chest is used in the bench press anyhow..unless you use the wing span of a 747 and in that case you aint going to push 500 lbs...

    i found hitting squats and deads blew my bench up as well as heavy tri training and back, shoulders tris etc..

    want to get an extra rep? want to put on some heavier weight at the next training session? Try some of the below:

    closer grip...
    squeeze the shoulder blades together as you lay on the bench...
    squeeze the bar as if you want to tear it in half...
    when you start to struggle, bring the elbows in a bit...

    squat...
    deadlift...
    squat...
    deadlift....

    E

  23. #23
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    Originally posted by Citruscide
    A great way to increase strength is through speed benching.

    Basically you have to use a weight you feel comfortable with, doing 3 FAST reps (meaning 3 reps in 2-3 seconds -- without bouncing). For me, my 3 week continuing cycle is 175, 185 and 195... on the 4th week, I go back to 175. This is proven to build your strength...

    You do around 9 sets, of 3 FAST reps per set... with a 45 second break in between each set. Not only will your chest workout fly by, but you will also be burning the hell out of your FTF...

    The FAST motion, will spark a growth and strength in your larger, more powerful Class 2b/c muscle fibers... or your FTF... this explosive exercise has raised my bench (after the first 4 weeks) from 315 to 335 -- granted, my shoulder is beyond fucked up... so for me to do 335 on bench, was really amazing... I plan on getting up to 350-360 after I do speed benching for the next 8 weeks.

    After I do the 9 sets, I throw on 225, and rep out 1, 275 rep out 1, and 315 and rep out one... I may do 10 reps on 225 if I feel good...

    Then I usually will do some incline and cable flies for a nice overall hit... but beyond that, not much more is needed.

    Hope this helps.

    C-ditty
    I hear dof some big ass football player (forget his name) who actually threw the barbell up with 225 pounds and let it fall back into his hands as he absorbed it like a shock absorber back to his chest.....and he would quickly go up and let it go again.....SERIOUS POWER

  24. #24
    Novice BALLscouter's Avatar
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    ALSO DIPS!

  25. #25
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    Try speed pushups. [url]http://www.testosterone.net/nation_articles/192push2.html[/url]

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