Six-Week Bench Press Cure

[hal0g0dv2]

Originally Posted by Berzerker

I completly agree... you just feel more... SOLID on the bench. My workout partner and I both did everything he suggested and even if I didn't lift more than normal I FELT more solid and the push FELT more complete.

Pulling the bar forward instead of lifting it off the rack is one thing that makes a huge difference. If anything I will be doing that from now on. The only shitty part is that I have long arms and am fairly tall and my partners reach is not nearly the same so for me to pull it off rather than push it up to start I have to set the starting poing a notch higher on the bench so it's a bit of a pain in the ass as my partner does not have enough reach to remove the bar from the height that works the best for me.

My chest felt more "worked" than normal though after using his method as I think it forces your chest to actually do all the work instead of recruiting other muscles.

Berz out.

yeah man, my chest still hurts from Monday

[L0uie69]

Originally Posted by rslater

Ok so did anyone read the 6 week step?

Why does he never allow you to max rep on a proper bench press? Their all floor presses, or 2-board presses?

I find it odd that you never max your weight on an actual bench press. All his bench press exercises are dynamic movements.

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.

[penner2k]

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.

[hal0g0dv2]

Originally Posted by penner2k

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

[jakobi]

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

Originally Posted by penner2k

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.

[Berzerker]

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.

[Wagonized]

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.

[Berzerker]

^^ 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.

[RacePace]

Originally Posted by Berzerker

^^ 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

[rslater]

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.

[rslater]

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.

[hal0g0dv2]

Originally Posted by rslater

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

[BlackV62K2]

Originally Posted by rslater

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.

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

[hal0g0dv2]

Originally Posted by BlackV62K2

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

[BlackV62K2]

Originally Posted by halogodv2

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.

[Meowjin]

my chest is all an insane amount of pushups.

[hal0g0dv2]

Originally Posted by BlackV62K2

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

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

[n1smo]

Originally Posted by MajinHurricane

my chest is all an insane amount of pushups.

str888 muscle endurance

[Berzerker]

Originally Posted by halogodv2

and when i say cycle i dont mean roids

Yea Yea..... hah

Berz out.

[Berzerker]

Originally Posted by MajinHurricane

my chest is all an insane amount of pushups.

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.

[triplexcel]

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?

[triplexcel]

Originally Posted by halogodv2

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

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

thanks

[hal0g0dv2]

Originally Posted by triplexcel

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

[triplexcel]

hmm gona give that a try.

[hal0g0dv2]

Originally Posted by triplexcel

hmm gona give that a try.

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