yeah man, my chest still hurts from Monday

You're not supposed to be maxing out on your regular bench press every session. The key is to do variety of bench presses instead of doing just the regular bench. The reason for this is to work on where you are weak. For example if you're weak at lockout, floor press and 3-5br press will help. Another reason is if you go day in and day out just doing one style of bench press, your body will adapt to the movement quickly and you'll most likely see your max worsen.

As for dynamic, you should be doing full ROM movement, and the purpose of DE days is SPEED w/ proper form.

I saw some dude doing bench with his feet up on the bench again on Tuesday.
I wanted to take video of the guy doing it just to show him how much force he was trying to put on his feet but since they were in a shitty spot they couldnt drive. His calfs were flexing like mad when he did it.

what a joke,
people that flare there legs in the air, fail

i do db incline press with my legs up
with barbell, no way...feel wobbly n dangerous

Saw 2 kids today with thier feet up... bar wobbling all over the place struggling do reps. I wish there was a way to educate without talking to someone cuz no one likes to be educated while working out lol

Berz out.

thats all pretty common stuff when ur lifting heavy. The main thing I try to focus on when Im going big is keeping my shoulder blades back. I need to stay tight and try to shorten the stroke of my arms as much as possible. Im 6'4 and if i dont keep my shoulder blades back I can usually put the bar right over the supports with my arms straight. Which puts me at a huge disadvantage.

Your arch is also important. But not necessarily as important as you think. Some people are stronger with a huge arch while others like myself lift bigger with a mild arch.

Also your grip width is a huge factor. Atleast it is for me. Too wide and Ill shorten my stroke even more which is good, but I lose the explosive drive at the very bottom of the lift.

Search Ryan Kennely on youtube aka benchmonster. Theres a few good clips of him benching big. He doesnt have your typical powerlifter body either, hes rather tall and not as fat as most of the super heavyweights. Trains in MMA aswell.

^^ Being tall sux when it comes to lifting... it really has no benifits at all lol. I'm 6'3 with long arms and it feels like I'm pushing forever on some exercises. My workout parter is only 5'10" and sometimes it looks like he's pushing half my distance. Bastards.

Berz out.

You should have the advantage on deads :D

If anyone cares, I'm at week 5 of this.

In 6 months I went from 146 to 171 pounds, and today I benched 265 on my final set for 3 reps. I was lifting 2 plates before i started this 6 week program, so within 5 weeks ive gained 40 ounds to my bench. Changes in form are dramatic.

Update:

So I finished the program this week. My results are FANTASTIC. On my one rep max 2 board press I pulled off what I think was amazing for me was at 295 (two plates and a 35).

You have to imagine that 7 months ago I was a scranny kid. Like skinny as shit. My weight is consistent at the 173 range now and I think my bench is impressive. I simply rotated these two days into my regular program and it worked well. I worked extremely hard on form and keeping what I think the most important tip he gives is TIGHTNESS. In fact I'm alwasy so tight that I get cramps in my legs while lifting. So I suggest everyone go for this 6 week program.

w0w dude congrats

Impressive man. I'm stuck on 2 plates for some reason =/. But I can DB press 100s. My BB bench sucks lol.

how often u bench
how is your back and triceps?
i focus on doing back more and stooped doing bench for a while. after break bench went up alot

I bench once a week.....with my chest workout. I basically do every muscle group once a week.

my chest is all an insane amount of pushups.

you ever tried hitting it twice a week
if i am not doing a cycle or like diff workout i got back to my normal workout
mon-chest back
tue-legs
wen-shoulders arm
thur- chest back
friday-legs

and when i say cycle i dont mean roids

str888 muscle endurance

Yea Yea..... ;) hah

Berz out.

I do pushup between 2 chairs on my light day so I can go down all the way. Also change the angle of my pushups between incline and decline. You ever do that or just regular?

Berz out.

i tried doing the bench press with arching my back a little more the other day and i had trouble arching my back enough so that my elbows are at a 90degree angle when fully lowered. hell i treid to do it on the floor and still couldnt arch it enough lol.. anyone have the same problem?

what exercises do you do? chest and back on the same day is pretty tough unless your not counting in the deadlifts.

thanks

i more or less superset everything

flat bench - pull ups
dunbell incline - bent over row
dips - hyper x with weight

hmm gona give that a try.

yeah, it is also very quick and gets down 2 the point