How to bench more weights?

**Musclefan21** · 01-20-2008, 06:07 PM

I am 6'3 185lbs and I bench 135lbs 4 x 7-8 and thats it. My upperbody is not that strong however i can challenge huge guys on leg exercise.

I need tobe able to bench at least 185lbs in 2 weeks. (ONLY FOR 1 TIME, JUST BRING IT DOWN TO MY CHEST AND PUSH IT UP) how can I improve this?

thanks!

**86 IROC-Z** · 01-20-2008, 06:16 PM

What do you need to bench your body weight for?

**Common** · 01-20-2008, 06:19 PM

Academy.

**Musclefan21** · 01-20-2008, 06:19 PM

Originally Posted by Common

Academy.

+1 ^^^what he said. Hopefully i will get there though.

**basballny2** · 01-20-2008, 06:21 PM

practice on heavy reps, do a set of 135, then 145 then 155 then 165, each time doing less reps, also work out your supporting muscles for benching (triceps and shoulders), im 6'2, 160 and max 225

**SeVeReDiStOrTiOn** · 01-20-2008, 06:22 PM

Have you tried your max to see what it is?

**derrinx** · 01-20-2008, 06:30 PM

damn you guys are some skinny tall folks...
im 5'11 and the most i put up was 265 when i weighed 176... it took me a long time to get up there though...
first like the other guy said you need to find your max right now... ill save you the trouble and say its at 165 give or take.. 20 pounds can be done in two weeks but its really hard... eat a ton of carbs and protein every day and work your chest 3 days a week doing supporting muscles in between and taking one day off.. do flat bench, incline, decline, and flies, starting out with a warm up weight that you can get 10 at rather easily and then dropping down to 6 reps, 5 and 4. should do the trick and just remeber to get really pumped and get the adrenaline flowing on the day because that will make all the difference

**310stanger** · 01-20-2008, 06:30 PM

the best way to do this is to add 10 lbs to the 135 and go for as many as you can with that. THen when you can add more, add more. The goal you are looking for is gonna be hard. Its really hard to add 50 lbs to your bench in only 2 weeks. you might be a day late and a dollar short on this. But my guess is you arent really pushing yourself trying to lift heavier.

**310stanger** · 01-20-2008, 06:31 PM

Originally Posted by derrinx

damn you guys are some skinny tall folks...
im 5'11 and the most i put up was 265 when i weighed 176... it took me a long time to get up there though...
first like the other guy said you need to find your max right now... ill save you the trouble and say its at 165 give or take.. 20 pounds can be done in two weeks but its really hard... eat a ton of carbs and protein every day and work your chest 3 days a week doing supporting muscles in between and taking one day off.. do flat bench, incline, decline, and flies, starting out with a warm up weight that you can get 10 at rather easily and then dropping down to 6 reps, 5 and 4. should do the trick and just remeber to get really pumped and get the adrenaline flowing on the day because that will make all the difference

you think he should spend time on the incline/decline for the goal he has? If I were him i'd be more worried about flat.

**Musclefan21** · 01-20-2008, 06:33 PM

Originally Posted by SeVeReDiStOrTiOn

Have you tried your max to see what it is?

once i did 175lbs and somebody gave me a spot. I tried again and couldnt lift it. I could bring it down to my chest and thats it.

**derrinx** · 01-20-2008, 06:35 PM

Originally Posted by 310stanger

you think he should spend time on the incline/decline for the goal he has? If I were him i'd be more worried about flat.

maybe not incline, but defintely decline... if his ONLY goal is to get to 180 then he can cut that out, but i noticed when i was getting to 265 on flat my incline jumped a lot too as i was repping 185 6 times... your body functions as one piece and its a lot easier to get stronger if you focus on supporting muscles..
good luck though man sounds tough

**derrinx** · 01-20-2008, 06:36 PM

Originally Posted by doodad

once i did 175lbs and somebody gave me a spot. I tried again and couldnt lift it. I could bring it down to my chest and thats it.

i can prolly bring 450 down to my chest... dont think id be able to stop it though

**310stanger** · 01-20-2008, 06:36 PM

do lots of dips, thats helped me out as it gives your chest a nice stretch and it builds your tri's up.

**310stanger** · 01-20-2008, 06:37 PM

Originally Posted by doodad

once i did 175lbs and somebody gave me a spot. I tried again and couldnt lift it. I could bring it down to my chest and thats it.

Get a spotter and put 155 on, with them watching you, force yourself to do as many as you can with it. My bet is that you can push that weight. THen report back.

**Musclefan21** · 01-20-2008, 06:52 PM

cool thanks guys.

**basballny2** · 01-20-2008, 07:01 PM

chest 3 days a week?!!?!?! i wouldnt recomend that, at most 2, concentrate on your triceps and shoulders along with your chest

**INMY01TA** · 01-20-2008, 08:02 PM

+1 for dips too.

**LT1 > LS1** · 01-20-2008, 09:08 PM

just put the 185 on there, and tape a knife to the bottom of the bar, so that way, you either lift the shit up, or you get fucked up. that'll do the trick.....worked for me..