Raise my bench

[rhino33]

i am 15 years old, i have been powerlifting for my school for 2 years and i have had great success in deadlift and squat, but my bench (240)is a lil low for my weight class. im in the 220 weight class. i am going to be a sophmore this year in school. i want to raise my bench to 300lbs by the end of the school year. are there any excersises thati can do to raise it quickly. are there any excercises i can do without using weights to improve my bench. my step-dad bought me one of those chest expander things... is there anything i can do with it to raise my bench.

any of ur help would be greatly appreciated

[FiredUp]

The most important thing you can do for your bench is to bench. With the proper %, sets and reps, you will make great gains. But remember, you bench will increase slower than your squat and dead. It's just a smaller muscle group.

[Jaster]

Originally Posted by rhino33

are there any excercises i can do without using weights to improve my bench.

In a word NO! you need to work with weight for this. In fact heavy weight.

Originally Posted by rhino33

i have been powerlifting for my school for 2 years

If you are power lifting then you have the weights. Use them.
Do a search on this site for "Jaster Bench" I have posted many, many times on this. And a lot of guys on here have made gains after taking my advice just ask Firehawk!
Trust me, To get a bigger bench you gotta bench!
You can work your triceps and lats to help you out but you gotta bench!
: : :
Good luck!

[rhino33]

thanx for yall's advice im sure it will help alot.

[Kano5]

I find that working my traps by doing shrugs and stuff helps increase my bench, as these muscles help stabalise the weight (unless your on about the smiths bench in which they wont really come into play). But I also agree with the others that bench press is the best way forward.

[HitManSE]

Im surprised that no1's posted this yet...USE CHAINS!

[Jaster]

Originally Posted by HitManSE

Im surprised that no1's posted this yet...USE CHAINS!

Yes, but if you do search "Jaster Bench" I'm sure Chain benching comes up.

Originally Posted by Jaster

Do a search on this site for "Jaster Bench" I have posted many, many times on this. And a lot of guys on here have made gains after taking my advice just ask Firehawk!
Trust me, To get a bigger bench you gotta bench!
You can work your triceps and lats to help you out but you gotta bench!
: : :
Good luck!

: :

[HitManSE]

I just skimmed this thread for the word "chains". You know I didnt mean in this site period
Another thing to mention, a lot of people still dont know how to properly use their lats while benching.

[Jaster]

Originally Posted by HitManSE

a lot of people still dont know how to properly use their lats while benching.

Good point I did a post a while back on that.
Lats and legs!
:
HitmanSE knows his stuff!!
: :

[HitManSE]

Originally Posted by Jaster

Good point I did a post a while back on that.
Lats and legs!
:
HitmanSE knows his stuff!!
: :

Thanks.
I dont post much, but I tend to know what im talking about be4 I do :

[Kyle C]

Originally Posted by FiredUp

The most important thing you can do for your bench is to bench. With the proper %, sets and reps, you will make great gains. But remember, you bench will increase slower than your squat and dead. It's just a smaller muscle group.

Thats actually untrue. Based on progress i've seen from other people (including world class lifters) bench is one of the movements that seem to increase the most as does the squat.

I know countless 700+ benchers and several 800+ benchers and 1 900+ bencher.. of whom all out bench their deadlift and their squat isnt much higher with regards to a couple (who are squatting 1000-1100 range)

Kc