[davegillis]

Im 14 120lbs 5'3 and I have a bench of 104 reps 7 times ( i didn t try my max) I want to get it up to 200 or close to in about a year and advice For getting it up there(besides hard work and all that)

[B A]

at 14 years old and your hieght and bodyweight it sounds like your doing very well already you are talking in terms of with a barbell not some machine i hope and if your accessing your strength patential then its best to talk in terms of 1rep max effort

[WaRz0n3]

For a strong bench you need strong Triceps, Lats, Shoulders and Chest.

Do not chase a weight, atleast not yet. Get your technique ****in solid. At your age, nail the technique and leave your ego at the door. Work your tris, lats, shoulders on supplemental days.

Get some variety in your bench as well, use Dumbbells, go incline/decline, and close grip.

[B A]

i think you need to provide a few more details on what your currently doing and more to the point with what equipment ?

[42gunz]

Originally Posted by WaRz0n3

For a strong bench you need strong Triceps, Lats, Shoulders and Chest.

Do not chase a weight, atleast not yet. Get your technique ****in solid. At your age, nail the technique and leave your ego at the door. Work your tris, lats, shoulders on supplemental days.

Get some variety in your bench as well, use Dumbbells, go incline/decline, and close grip.

i agree with that...good form will prevent major injuries when you get more advanced.

[Kirk]

agree with all of the above, warzone hit the nail on the head with that response and 42 gunz added correct form. well said boys.

[davegillis]

Originally Posted by B A

i think you need to provide a few more details on what your currently doing and more to the point with what equipment ?

Im using free weights, And i use chest fly pushs up and bench press to train my chest. tricheps: i use bench press, push ups and trichep lift. Shoulder: i use shoulder press and chine ups

[Kirk]

Originally Posted by davegillis

Im using free weights, And i use chest fly pushs up and bench press to train my chest. tricheps: i use bench press, push ups and trichep lift. Shoulder: i use shoulder press and chine ups

what wo is chest? for chest use bench barbell and db. incline use an incline db press and use it also for flyes (flat and incline). push ups make sure you do close grip also, use close grip barbell to build tris also. there are splits listed all across the board. this is a quick clifnotes version, for chest and tri.

[B A]

Originally Posted by davegillis

Im using free weights, And i use chest fly pushs up and bench press to train my chest. tricheps: i use bench press, push ups and trichep lift. Shoulder: i use shoulder press and chine ups

Ok so do you train alone or with a training partner ? if yes then is he reliable and turn up when he should ? reason being if you want power then you need a good partner standing by or you cant give it 100% and if your using advanced techniques (that only require the equipment you already have available) then you will also need a partner

[WaRz0n3]

Originally Posted by davegillis

Im using free weights, And i use chest fly pushs up and bench press to train my chest. tricheps: i use bench press, push ups and trichep lift. Shoulder: i use shoulder press and chine ups

chin ups are more of a lat lift, which is good, keep it in your back sessions. I'd throw in some front and lateral db raises to work your delts.

For your tris, add some skull crushers or some other heavy tri lift along with a light one like tricep push downs,

[B A]

if you want to be a great bencher then you got to bench press forget all this so called bodybuilding mamby pamby cods wallup, strict regular bench with assistance movements is what to consentrate on.
Triceps are more important today than they previouly were before so a narrow grip (hands level with shoulders) is the movement of choice with just a few light tricep pushfowns to warm the elbow area first.
once you got the power you can think about building size and shape with isolation stuff and advanced techniques but power comes first.

[ben the almighty]

i agree, if you want a stronger bench then its bench you need I'd leave out isolation's such as flyes. you can focus that energy else where.

[B A]

you wont find many benchers if any that incline press either not when training for strength anyway you shouldnt realy have any energy left after if you done the job right nor will they do things like front raises in fact they will avoid overworking the front delts like the plauge , the things they will concentrate on is any rowing movements that replicate the bench pressing movement in reverse and working the rear delts very hard to help stabalise the shoulder structure to the kind of loads its going to be subjected to.

[WaRz0n3]

Originally Posted by B A

you wont find many benchers if any that incline press either not when training for strength anyway you shouldnt realy have any energy left after if you done the job right nor will they do things like front raises in fact they will avoid overworking the front delts like the plauge

not sure what the "bencher" label specifically refers to because everyone bench presses.

Incline press is a great supplemental lift as well as front and lateral raises for delts. Do you think benching works the front delts suffieiently to the point where any other lifting would be considered OVER working? On my dynamic bench days, I will do both a supplemental press(such as the incline, decline, floor press, db) and supporting lifts that include Delt work.

not sure about the "benchers" you are hanging out with...

[B A]

Refrence to Bench specialists , incline bench is ok when not in competition training as with the front raises it can lead to overworking the front delts which are small muscles that will also come into play while working other body parts.
As the post is about increasing his bench to 200lb / 90kg and this section deals with powerlifting rather than bodybuilding then thats specialising.

[roccodart440]

Drop the flys and pushups.

Start doing board presses.

Never do the same weight for the same reps in multiple sets on a core lift.

Alternate Dumbell presses every 6 weeks or so.

DO NOT do declines.

[42gunz]

Originally Posted by roccodart440

Drop the flys and pushups.

Start doing board presses.

Never do the same weight for the same reps in multiple sets on a core lift.

Alternate Dumbell presses every 6 weeks or so.

DO NOT do declines.

i never do decline either, but why dont you dont recommend it? i just always thought decline was just a waste of time anyway.

[roccodart440]

Originally Posted by 42gunz

i never do decline either, but why dont you dont recommend it? i just always thought decline was just a waste of time anyway.

It is. The entire theory of it makes no sense. Arch you back on the flat bench. Theres your decline. Next...

LOL