[Strongjew866]

My max bench is 105. im sure everyone else on the sight can do more than that but thats why i really need some help. i have very recently turned 15 so im still sort of young. But by the end of my summer ( 2 months or so) i reallllly want to max 135 or maybe even higher. does anyone have any tips or tricks to help increase bench??? also maybe some excersises for the muscles other than the chest that help with doing bench press..thanks ps.thats the coolest smilie i have ever seen

[ryanmalone43]

the best way to increase your bench is to train with low reps and a weight closer to yourmax, always have a spotter though, dont overtrain though man, get a good workout plan set up for yourself and youll be in business, goodluck

[eat*sleep*train*repeat]

focus on low reps with the bench press and try to increase the weight by just 1 or 2 pounds per week. That way you will keep making steady progress with your strength.

How long have you been training? because if you are new to bodybuilding 105 isnt that bad.

Good luck

[Strongjew866]

i started training about 2 months ago or somewhere around that.

[Rambo]

remember to eat big!

[Diesel]

post up the routine and diet

oh, and wrong section by the way

[Project Evo]

Ok, stick to the basics. Look around this great forum, get a feel for what is for right you and hit it man. But be patient, at 15 I would look for compound movements, medium reps, no more than 2 exercises per bodypart at this stage. Post your stats, diet etc, let's see how you progress.

Don't forget to eat like a q80... he's a TITAN!!

[thabrownbeast]

It takes time bro, what I'd suggest is ditching the traditional barbell bench press and move on to dumbbell bench presses. I've noticed that my strengths have gone through the roof. A year ago I was only able to bench 45lbs, now Im up to 75lb dumbbells and with the bar i was doing 135lbs and now im doing 2 plates each side (205lbs). Don't rush into things, take your time, the most important quote i've ever heard for weight training is, "Leave your ego at the door". You'll reach you goal. Also, it helps to just close your eyes before you lift and imagine yourself lifting the weight. It works wonders, weightlifting is 30% strength and 70% psychological. Goodluck!

Cheers.

[tim290280]

the best way to increase your bench is to train with low reps and a weight closer to yourmax,

focus on low reps with the bench press

This is shit advice for a newbie. Half their problem will be poor form and lacking strength around the shoulder capsule and you want to advise using more weight?!?!

But be patient, at 15 I would look for compound movements, medium reps, no more than 2 exercises per bodypart at this stage

It takes time bro, what I'd suggest is ditching the traditional barbell bench press and move on to dumbbell bench presses. I've noticed that my strengths have gone through the roof. A year ago I was only able to bench 45lbs, now Im up to 75lb dumbbells and with the bar i was doing 135lbs and now im doing 2 plates each side (205lbs). Don't rush into things, take your time, the most important quote i've ever heard for weight training is, "Leave your ego at the door".

This is better!

If you want to increase your bench you will need to increase your strength throughout your body, back , arms, shoulders, and yes legs. Provide a stable base to press from and good pressing is possible. Stick with basic movements for medium (8-10) reps and do a double progression (start at 8RM progress to lifting that weight for 10 then up weight). Focus on correct form (read Dave Tates articles on elitefts.com) and don't sacrifice progression for sloppy form.

Finally Bench is one exercise. You will also need to increase your row, and pullups to really improve your bench. But at 15 you should also worry about getting a bigger squat and deadlift to match.

[leohuss]

i have heard that for flat bench a pyramid method helps increase strong. Something like 10 reps 6 reps 2 reps, then back up 2,6,10. Any truth to this?

[tim290280]

i have heard that for flat bench a pyramid method helps increase strong. Something like 10 reps 6 reps 2 reps, then back up 2,6,10. Any truth to this?

No.

Increasing strength doesn't come from a substandard hypertrophy method.

[pauliepr]

Dont listen to the guys telling you to bench heavy with low reps cause youll probably injury yourself doing that because your young and still new to this. Create a training split for yourself, like one day do legs, then the next day do chest and biceps, and then have a rest day, then train back the next day, then next day do shoulders and triceps.....and do medium reps (8-10) If you stick to this your bench will eventually go up, and yes IT TAKES TIME. And make sure your eating well!

[boondocksaint]

For my two cents starting at 105 is fine. Dont mistake it as weak especially considering your age. Just work out with a good, basic routine of flat bench barbell, incline, flies, etc....Keep it simple and be diligent. Eat lots, make sure to train your shoulders and triceps too and give 'er. There are no legendary secrets to throwing up massive bench numbers...which is why achieving a big bench press is a proud moment for us all.