how can I improve my flat bench press?

fischerspooner

I've been working out for a couple of years now but I can't seem to improve on my flat barbell bench press for a while now. I can get about 2 sets of 4 or 5 reps on 80kg with a bit of a spot on last couple of reps or so. I eat plenty of protein and other areas like my squats and deadlifts are getting better but I seem to have reached a plateau on the bench. I weigh 192lbs. Any tips?

smiaras

This post has been deleted.

trotter_inc

fischerspooner wrote:

I can get about 2 sets of 4 or 5 reps on 80kg with a bit of a spot on last couple of reps or so.

Thats a good weight! Im 70kgs (not sure in lbs) and I can get about 5 reps on 76 kgs. I love benching!

After my last set of my heaviest weight I take off about 15 kgs and do as many reps as I can with a wide grip, then I take off about 5/10 kgs and do the same, working my way down to a low weight. I find this is good for finishing off.

Boru.

Hi fischerspooner,

Trotter_inc is right. That is a good weight. If you want to improve however check out the post I put up on "Advice on weight training"

http://www.boards.ie/vbulletin/showthread.php?p=2157619#post2157619

Furthermore there are a couple of tricks to help. Next before and as you bench, try to "bend" the barbell down to form a upside down U. This obviously won't be possible (at least not for a few weeks ;-) ). This will trigger the muscles of your back, the latissimus dorsi in partiular and screw your shoulders in tighter. Then tighten you abs and maintining all this, preees upwards. You'll find it feels strange, the weight won't matter as much as your own body's feeling of resistance. As in the previous thread, feel free to drop by and I'll go through it with you.

Hope this helps.

logic1

Not sure why all the above posters said it's a good weight as it simply isn't.

It's not even 1x bodyweight. A respectable bench is 1.5 x bodyweight, exceptional is 2x bodyweight+

Also the advice of dropping the weight and going for higher reps is very poor. You will not get stronger by building endurance.

Look into Westside barbell training. They boast some of the biggest benchers in the world.

Usually they incorporate two Max effort days and two Dynamic effort days a week. The bench routine might include flat bench, incline bench, decline bench, floor press, JM board press and JM floor press.

The Dynamic effort days would include speed sets at lower weights.

It's one of the tried and trusted methods of increasing your bench.

http://www.westside-barbell.com/
http://www.elitefts.com/

.logic.

irlirishkev

Quick question about referring to weights:

When someone refers to benching say 80kg, is that 80kg altogether including the bar which would be normally 20kg, or 80kg plus the bar, effectively equalling 100kg?

Just curious..

Kevin.

Jak

At all serious/experienced levels the weights stated will include the bar.

JAK

humdrum

On the subject of benches - Im currently benching with two 35kg dumbbells at home due to lack of space / gym membership, how would that translate into barbell benching weight? Less or more?

logic1

humdrum wrote:

On the subject of benches - Im currently benching with two 35kg dumbbells at home due to lack of space / gym membership, how would that translate into barbell benching weight? Less or more?

You'd bb bench more. Exactly how much more you'd have to bench to find out.

.logic.

humdrum

Interesting. Thanks.

trotter_inc

irlirishkev wrote:

Quick question about referring to weights:

When someone refers to benching say 80kg, is that 80kg altogether including the bar which would be normally 20kg, or 80kg plus the bar, effectively equalling 100kg?

Just curious..

Kevin.

I usually dont include the weight of the bar, didnt realise that it weighs 20 kgs!

trotter_inc

humdrum wrote:

On the subject of benches - Im currently benching with two 35kg dumbbells at home due to lack of space / gym membership, how would that translate into barbell benching weight? Less or more?

I could bench 2 x 40 kgs dumbbells and could manage 80 kgs on the bar (plus the weight of the bar itself) so would work out more for me.

irlirishkev

proper olympic bars weigh 20kg.. obviously they vary, but generally, that's about right. The weight is spread out more so you don't realise how much they weigh..