Benchpress Help

[MikeJ36]

I am new here but have read a lot of posts from this site and have gotten a lot of useful tips. I am six foot 2 and weigh 230 lbs and I would like some benchpress tips. My consistency has been down lately but I am getting back into it after a slow month.
My flat bench I warm up with a 135 for ten and then do a set of 185 for 12. I then move to a set of 225 for 8. I keep my back flat to the bench and feet on the ground. I can usually get 275 for 3 by myself with no spot but my form slips a bit. 315 for one rep is a struggle for me but i can get it.
I feel i guy my size should be lifting more and as of late im only getting 275 for 2 reps. I have been training fairly consistent for about 2 and a half years and my body puts size on easily and i notice stength and size gains consistently with all other muscles.
My arms are quite long but I refuse to use that as an excuse for not having a huge bench because there are lots of tall guys who bench loads.
Just looking for any tips you guys have

[tiramisu]

Check out elitefts article... Dave Tate has a 6 part series running called "So you think you can bench?" http://articles.elitefts.com/articles/training-articles/part-vi-so-you-think-you-can-bench/

[MikeJ36]

Thanks I will definitley read it! Need anything that could help

[Talo]

This is the book you want to read.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2915

[steve_d]

I can usually get 275 for 3 by myself with no spot but my form slips a bit. 315 for one rep is a struggle for me but i can get it.
I feel i guy my size should be lifting more and as of late im only getting 275 for 2 reps.

You might need to work on your endurance (bench for reps) a little since if you can do 315 for 1 on your own, you should easily be able to get 275 for 8 or so. Unless you are a powerlifter I wouldn't recommend doing below 5-6 reps anyway, so for now, keep the weight at 2 plates or so max for your working sets.

[MikeJ36]

Maybe you can help a little more. I have thought of this but everytime i hit the bench my ego gets the better of me. I think your right, i can get 2 plates for 8 but if i do another set i can only get 7, next set 6. Maybe i should be doing 185 or 205 for sets 10. Also has anyone had luck with doing 6 sets of 6 with the most weight you can handel?

[tiramisu]

You need to start by realizing that you are benching wrong.

Back flat to the bench is definitely incorrect and I'm guessing so is everything else. At 6' 2" you have long arms and you need to get your technique worked out first or you'll probably just bugger your shoulders and not develop strength.

You also need to realize you are programming wrong. Sets of 10 and 8 aren't going to make your strong they are useful for accessory work and hypertrophy.

You need to do some reading as the reason you aren't getting the results you want is that you are doing it wrong. The two links really are what you need if you want to get your Bench strength up.

Sets of 5 and under are exactly what is needed for strength and that is what the OP stated his objective was.

[MikeJ36]

if i arch my back i can get more reps and weight by far but at some point i got it in my head that it was incorrect form! I have been through some kind of tear in my shoulder already but its gone and hasnt had any pain for a while now. its strength versus endurance i struggle with, not sure if i need more endurance or if i should be keeping weight high and reps low. how often do you train chest? i find if i train chest more frequently i gain more strength but i know its not good to do this in terms of gaining any size. anyone else see more strength gain if they train their chest twice a week?

[Delt King]

Originally Posted by Andre Gregoire

Most trainees that I see with a bad Chest usually have strong Delts and they end up using their shoulders on most Chest movements. Even Jay Cutler had this issue years ago.

You really need to arch your back big time, scapula down and retracted, chest high and only do the bottom 3/4 of the movement.

[MikeJ36]

when i was doing bench with my chest way up i was noticing more strength and i could push way more but i always this was because i was doing it improperly and cheating myself.

[tiramisu]

when i was doing bench with my chest way up i was noticing more strength and i could push way more but i always this was because i was doing it improperly and cheating myself.

You are currently doing it improperly. You really do need to go have a look at the video links I sent you.

[Praetorian]

As Dave Tate says....people need to quit F**n asking what reps, sets etc to improve their bench press and instead learn how to bench correctly!
He has a way with words LOL...straight and to the point...you gotta luv it.
P

Watch this video....then practise, practise, practise!
P

http://www.youtube.com/watch?v=Dh3t6T-nqP0

[Jazzy]

Originally Posted by Andre Gregoire

Most trainees that I see with a bad Chest usually have strong Delts and they end up using their shoulders on most Chest movements. Even Jay Cutler had this issue years ago.

You really need to arch your back big time, scapula down and retracted, chest high and only do the bottom 3/4 of the movement.

Really Really true and work just to well1 since a couple of month, I bench lime this and I lift more since this time and my shoulder are just too okay..no problem and my chest, more mass because it's the chest that play the role and not the shoulder! also, I found that to lift more, when you're in the eccentric phase, use your back to drop the weight and pusht it with your pec...it's increased my lift too!