How to increase my bench press?

[Hokiebird]

Ok, I'm 25, 6'0 tall, and 185 lbs. I've been working out for about 2 years now. I'm not sure what my 1 rep max bench press is (I'm always scared of getting pinned under the bar), but I can press 175 lbs about 4 or 5 times,and on a machine I can do 225 about 10 times. I would guess that I would probably max out at about 190 with a barbell.

Here's my question. I've never really been satisfied with my bench press. It always seems to lag behind everything else, and I watch guys much smaller than me press much more weight. About a year ago, I started using dumbbells instead of the bar and my current routine is: 65 x 15, 65 x 12, 65 x 10. In 1 year, I've only increased from 50 to 65 lbs. Any ideas on how to increase my bench press?

[galileo]

1. How often do you train your chest?
2. What's your routine look like?
3. Are you eating enough calories to gain strength (15*bw minimum).
4. Have you tried a strength-specific program? (Westside, HIT, etc)
5. Have you judged your form?

Welcome Hokiebird. Dan's questions are right on the money. Answer those to see where you need to go. As for routines the neatest thing I have seen for increasing bench is using bands or chains on your barbell. I've never used it but it looks pretty slick. IronMan magazine did an article on it in the June/July/ or August issue. You can do an on-line search and maybe you could find the article.

[guatacondo]

I also agree that Danugi's questions get to the real heart of the matter. Also, consider switching back to BB bench presses. You said you've been using DB's for a year, you need more variety than that, switch back and forth more often. I love DB presses, and they bring great growth, but change is the ultimate stimulus. Judging by the 1 year of DB presses I'd say you, like me, are a creature of habit, which can be a double-edged sword. You are in the habit of going to the gym (good), but in the habit of doing the same routine (bad). As far as specific exercises go I would highly recommend looking into a strength-specific routine, as Dangui pointed out. Even if strength is not the goal it is good to shake things up and slap some sense into muscles that have grown accostumed to routine. If changing the routine that drastically is too frightening I suggest throwing in some "California Presses" which I have found very helpful in the past at getting over bench plateaus. You can find info about them online. They are an assist move focusing on the triceps, powerlifters sometimes use them. And hey, even if your bench doesn't improve you'll get fat gnarly lateral triceps almost by default. Good luck man!

[Cooper]

if its power you're training for, and you're not just pissed coz smaller guys are lifting more (remember a big bench press doesnt always equal a big chest!!!) then I would agree with the guys on the strength program. Ya gotta have a plan, check these Dave tate articles.........

Big Bad Bench
Bench press 600 pounds

hope it helps bro.

[Steve]

How is this for a BIG BENCH???

Works for me, Steve! lol

[Hokiebird]

Yeah, I guess my problem is probably that I need to add a little more variety to my presses. I think I'll go back to the barbell for a few weeks. I think my biggest problem is being scared of getting pinned under the bar. My gym has a "Smith machine" (I think that's what it's called) that has a barbell that you can twist to lock into postion. Do these work well? I've seen people mainly use it for squats, but a few use it for bench pressing.

[Steve]

Originally posted by Hokiebird
My gym has a "Smith machine" (I think that's what it's called) that has a barbell that you can twist to lock into postion. Do these work well? I've seen people mainly use it for squats, but a few use it for bench pressing.

Sure, you can use the Smith machine. Try incline and decline, too.

Steve

[galileo]

DO NOT USE THE SMITH MACHINE.

It destroyed my shoulders when I was younger. Anytime you force a range of motion, there is a high potential for problems. Just try to get a spotter, please.

[Steve]

Originally posted by Danugi
DO NOT USE THE SMITH MACHINE.

It destroyed my shoulders when I was younger. Anytime you force a range of motion, there is a high potential for problems. Just try to get a spotter, please.

I've never hurt myself with the Smith. And I've gone really heavy sometimes. It's perfect for close-grip benches...

Danugi, maybe you were just prone to injury when you were younger..I once hurt my shoulder while doing dumbell presses....so I'm never gonna touch dumbells again??
Sh*t happens, mate. That doesn't make the Smith a bad machine.

If I ever buy a piece of gym equipment, it will be the mighty Smith.

Steve

[galileo]

Nay, I have read nearly 100 posts and articles on the subject of how dangerous Smith machines are. If I can convince you, I WILL. Just because they don't hurt now, doesn't mean that in a few years they won't start.

I will dig up some info for you when I can, but take a look at the path of motion on a regular bench press, it's not straight up and down like a smith machine. It is angled. By forcing a range of motion you are not only hindering strength in the stabilizing muscles but you are putting unecessary strain on your joints at especially poor times. It's something I'd be very careful with!

[Steve]

I'll be careful...promise.

Steve

[Fudomyo]

The "problem" with the Smith machine is that you don't work your stabilizers. So it ends up being safer _in_ the gym. However when you play sports or lift a couch etc, outside of the gym, your major muscle chain out powers your stabilzers and you can tear your weaker stabilizers much easier.

Just like if you only do leg extensions and don't ever build up your hamstrings. You can blow out your ACL since your hamstring can't stabilize your knee joint. Hence why squats are always recommended over leg extensions.

$0.02
Fudo

[Steve]

I don't use the Smith as the only thing I do...I use it as part of my training. Of course I use barbells and dumbells, too. So my stabilizers get plenty of stimulation.

Steve