Bench workout

[ForemanRules]

I have never trained for power, most of my life I did body building and now I have set a goal of competing in a over 40 raw bench comp.

Right now I am doing chest once a week heavy ( bench 4 sets of 6, incline db press 4 sets of 8, cable flys 2x10, skull crushers 4 sets of 6 reps, and dips 2 sets of 10) and one day light ( 225xmax for 2 sets)

If anyone has trained for compatition and could give me a power lifting workout I would appreciate it, I'm sure I am noit training the correct way right now.

Thanks.

 

[Lancelot]

A few years ago I prepped for a bench contest. I concentrated mainly on flat BB benches and inclines twice a wk. And also concentrated on tricep exercises to augument chest. Very little else and I was 100% natural.

I'm sure everyone has their own opinion. The biggest obstacle to overcome for me was to bench more like a power lifter. Chest up, ass down, shoulders drawn and tight, feet way in, elbows in more towards body. Also concentrate on holding/touching the weight on chest for 2-3 seconds and exploding up as quick and hard as possible. I also did only 2-3 reps per each set.

It seems like you might be doing a little bit too much volume. Also you know the crossovers are mainly for bringing out defination, I'd throw in another heavy triceps.

I did a lot of research/reading because I didn't know anything before I decided to do the contest.

I went from a medium heavy (for me) of 225x8, up to 315 for two reps with a 2 sec pause in about 4-5 weeks.

If you've been a BB, you probably know most of this. If you want to get serious, you might invest in a Bench Shirt. I feel like my bench would have been over 350 with one on. Of course, then ya gotta learn the correct way to bench with and fit the shirt.

BTW, I was about 45 when I did it and I loved pushing up that weight.

Sorry I can't post a schedule like you wanted, but hopefully my .02 will give you some insights.

Not to come down on this site, but you might want to try coast-coastbodybuilding.com for excellent forums for anything and everything.

 

[AnimalMass]

http://www.readthecore.com/200511/mattr.htm

I wrote that article. It is the best way to increase your raw bench.

 

[Mike Russo]

ForemanRules, I like five sets of five for bench-press, be sure to stretch beforehand and even if you like do two to three warm-up sets of bench-press, should get the blood flowing.


Mike


Youngstown, Ohio, Home of Michael J. Russo, 1991 The Fitness Center Teen Middleweight Bench-Press Champion, "City of Champions."