Okay, background... When I wasn't happy with the results I was getting from doing 3 sets of barbell curls every workout I started adding in 3 sets of dumbell curls and some preacher-bench curls. The additional sets of curl variations have worked wonders.

After seeing how in adequate my bench press is in the "how much do you bench" thread, and after seeing how important it is as a major exercise for a "hobbyist" like me, I now want to do the same with bench. But I'm stumped for some good bench alternatives.

Incline and Decline benching got ragged on by some people I respect in another thread. Besides, I don't like them. What about benching with dumbells? Should I just do more sets? I do 3 now, should I do 4 or 5? Should I do my 3, go do something else and then come back and do 3 more? Push-ups?

Help me increase my benching power!!!!

You just wanna bench more weight ? why?

*Mr. T voice* I said benching POWER, fool!!! *end Mr. T voice*

I want to increase the strength of the muscle groups worked by benching. To do that, I am looking for ways I can do more benching in my workout by adding in some bench variations to the benching I already do.

Well, to bench as much as you can, you need to, well, BENCH !
If your goal is to lift as much as you can, you need to increase your max weight, you need to, on a regular basis, increase they weight you are benching.

First: Find your max weight ( the weight you can lift for ONLY 2 REPS)
Second, start of with 85% of that weight as your working weight ( the weight you will warm up/work up to).
Third: IF you can do THAT weight for more than 6 reps, add 10% on your next workout.
Aim for a rep scheme of 3-5 reps ( 6 being the max and the indicator to increase the weight by 10%), in your working set ( heaviest set).
Forth, don't bench more than 2 a week, and give your "benching muscles" a min of 3 full days of rest.

Its a good start.

Well, to bench as much as you can, you need to, well, BENCH !

Man, we must be having a disconnect or something today! That's exactly what I'm wanting to do. I'm asking how I can bench more... Not more weight, but do more of the exercise of benching.

Re: You suggested workout...

That's pretty much what I've been doing (some slight variations). But how many sets? I've been doing 3, but I want to do more. Should I split them up throughout the workout (3 then something else then another 3), or do them all at once (5 or 6 sets)? Should I do sets of a benching alternative (dumbells or push ups or something)? That's what I'm asking.

Sets are one of the controversies of ST, but...
You need to warm up to your "working set"
3 sets to warm up and 1 working set is fine.
EX:
working weight - 300lbs
1 set - 175 for 10 reps
2 set - 200 for 10 reps
3 set - 250 for 8 reps
4 set - 300 for 5 reps
Opt: 5 set - 200 for 10 reps ( some people like to do that to geive them a "pump")

The key factor is that you are increasing the weight on a regular basis.

When was the last time you increased the weight on YOUR BP ?

It's been a while... the beginning of last summer.

Right now, my 1RM is right at 200. I've been doing 3 sets of increasing weight, decreasing reps. 8-10 reps at 155, 5 or so reps at 165 and 2-3 reps at 175. Should I throw in a couple sets at 135 and 145 too and end up doing 5 sets?

Thanks for the help, it is appreciated.

The more bench you do, the better you get at it, so, highter reps going into your working set is a good thing.
For 200:

1set - 135 - 10 reps
2set - 150 - 10 reps
3set- 175 - 6 reps
4set - 195 3 ?

rest 1 minute to 1.5 minutes for the warm ups and rest 2 min minimum for the working set.

remember, always try to do the extra last rep ( assuming you have a spotter or a rack), and when you get to the 6 rep mark ( you can do the 6th rep and maybe even a 7th) increase the weight by 10% for you next workout.

Now, this may take 2 sessions, or 4 or even 6, but you should try to always do the extra rep.

I much agree with ronin69. I like the pyramid scheme, weight up, reps down.



Other exercises to help you, have regular BB bench, wide-grip bench, close-grip bench, incline, decline, negatives, pullovers. I don't like declines but inclines I think are great.
When you plateau, switch if up from regular BP to one of these other ones.



Matt W. - Inadequate is one word.
Additionally, was there a point in telling us all your little sets of curls?
Was there a point in doing so many curls you curl jockey?

Curls are needed, so you can lift a whole keg like you would a can of beer.

I'll try that today ROnin and let you know how it goes.


Matt W. - Inadequate is one word.

D'oh!


Additionally, was there a point in telling us all your little sets of curls?
Was there a point in doing so many curls you curl jockey?

Don't make me bust out the Mr. T voice again, Piz!

By the way Matt, best bicep exercise you can do is the weighted chin up, palms facing in.

Check out this routine ( its advanced so don't do it)

One repetition Chin-up (30-60 seconds raising and 30-60 seconds lowering...yes you heard right, that's no typo), IMMEDIATELY followed by
Biceps Curl (machine or free weight) + forced negatives Rest for one minute max.
One repetition Dip (30-60 seconds raising and 30-60 seconds lowering, again no typo), IMMEDIATELY followed by
Triceps Extension (machine or free weight) + forced negatives.
One rep Chin-up: From a hanging, underhand position with arms straight, take as long as possible to get your chin over the bar. Try to move a fraction of an inch and hold, another fraction of an inch and hold, and so on. Remain in each position briefly (without lowering) and move up inch by inch until your chin is above the bar. Have your training partner (who has a watch, I hope) call out the time in seconds (5, 10, 15, 20, etc.) to you as the exercise progresses. Once you've reached the top position, lower yourself in exactly the same manner. Again, your training partner should call out your time in seconds. Begin this movement with 30 seconds up, and 30 seconds down. Add 5 seconds to the positive and negative phases every workout. When you can perform 60 seconds up and 60 seconds down, first, I'll be impressed, but most importantly, use a weight belt or hold a dumbbell between your legs to make the movement harder.
Biceps Curl: If you do curls IMMEDIATELY after the one rep shin-up will reduce your level of strength in the curl by approx. 50%. So you should use about half the normal weight your would normally handle for whatever amount of reps (e.g., 8-12) you can handle. Perform as many reps as you can WITHOUT CHEATING! It's hell, but you've got to keep good form. Go to failure, and then, have your partner give you a forced rep. Then, have your partner help you do forced negatives, i.e., he/she lifts the weight for you, and you lower the weight in about 6-8 seconds. Continue this till you can't control the descent any longer.
Okay, now I'll let you have a break and drink your Gatorade or whatever for about one minute's worth of rest.
One-rep Dip: Do this the same way as the one-rep chin. Triceps Extension: Same way as Biceps Curl.

Oh yeah, that reminds me, work your back as well to prevent strength imbalance.

But honestly? What is your Mr. T voice going to go? Ask me to use more lube on you? Pfffffff!
And why aren't you a supporting member yet? You've been here long enough!

Yeah you ***** !!
Support the Bullshit !!! ooppss, I mean: help support the fight on bullshit !!!

Matt, if you want variety, try changing the width of your grip (extra wide, extra narrow)

also bring the weight down lower (over your diaphram) and higher (over your neck)

This kind of variation will hit the muscles from new angles and add a little spice to your workout.