TweetGet stronger! I sounds funny but you wouldn't believe how many people overlook that simple fact, they wanna find the magic cookie cutter program. Problem is it doesn't exist. To increase you bench you gotta first and foremost work your form. It helps a great deal to have training parters that can critique you, it helps tremendously to video your workouts so you can see for yourself what you may be doing wrong. Once that's taken care of, you just train, train and train some more. This is what works for most on low end strength: strong lats and rear delts (prolly most often overlooked), dumbell bench presses, speed bench (50-60% of your max 6-9 sets of 3 using three different grips), floor presses, military presses (assuming your shoulders are healthy enough) and cambered bar bench presses. For mid-top end strength: band presses (for those whose joints can tollerate them), board presses, pin presses, rack lockouts, close grip benches, triceps exercises.

TweetI just realized this was in the aas section, lol! In that case hit some test, tren, drol, var and if your joints hurt some eq or deca.

Tweet^lol, yeah the d-bol should help. kite's suggestions are great. I got stronger when I had a good training partner for about 3 years. Those are hard to come by though. Also, change your routine up. I would imagine that you know this, but changing your routine up weekly/monthly and different workout regimens help you to break through to new ground. I always work out different parts on different days of the week, week-to-week. Then change my routine up month-to-month. For instance I'll work out one muscle group for a month, e.g. Mon/arms, Tues/chest, Wed/legs, Thurs/back, etc... Then the next month I'll combine groups e.g., Mon/chest & tris, Tue/back & bis, etc...

Tweeti do weighted dips when tryin to get stronger bench

Tweettren for me works

Tweetme personal i do alot of tricep stuff. especialy dips

TweetI have the most trouble getting my bench numbers up.

Tweetperiodization- periods of hard lifting for poundage goals tempered with lower poundages for short periods. over time this has proven the only way to keep my tendons/joints healthy, which is the key to increasing strength and also longevity with your training.

every time i go all out and add poundages each week my body reminds me that i am headed down the wrong path. hopefully i catch it before i get injured.

TweetAs this is a compund excercise increasing the strength of all the muscles involved is necessary but it all comes down to the movement itself. When I want my bench to go up I always hit it heavy for a week or two then back off train with a lighter weight then hit it heavy again. Throwing in things like negatives really rips the **** out of the muscle, rep ranges from 4-6 reps to failure, all the usual stuff. The truth is though everyone is an individual so what works for some......

Oh and the easiest way to improve your bench without any effort is a bench shirt! Throw that on and your rocking, can't wipe your ass but you can bench more! lol

TweetI HIT CHEST MY SELF HEAVY EVERY TIME.MY LIFTS AS OF NOW ARE REAL GOOD FOR ME.BUT ANY TIME I WORKED ON MY TRI'S LIKE A MAD MAN FOR WEEKS MY BENCH WENT UP A LITTLE.I WAS NEVER INTO THE NEGATIVES DUE TO MY SHOULDER SURGERIES. ORTHOPEDIC DOC TOLD ME TO STAY AWAY FRIM NEGATIVES

TweetTren, the god of all steroids. I would gain about 100lbs on me bench in a 10 week cycle. Just like Kite said. Form and technique. A person can add 20lbs to his bench in 10min just by changing his form. Lots of heavy tri work along with back work.

TweetThis worked for me when I was stagnet trying to get passed the 405 goal. Back down the weight and dont go for 1 rep max's every week. Pick a moderate weight that you can do 3 -4 sets of 8-12 reps with good form and go up 15 lbs each week. After that, do some close grip bench press for the Tri's( you should only need 2 sets of 10). Then a few weeks or months with time put in and going up in 15lbs of weight, you should be able to bench more weight and more reps then what you were straining with in the first place.

Hope this helps
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Tweet

Originally Posted by androallen

This worked for me when I was stagnet trying to get passed the 405 goal. Back down the weight and dont go for 1 rep max's every week. Pick a moderate weight that you can do 3 -4 sets of 8-12 reps with good form and go up 15 lbs each week. After that, do some close grip bench press for the Tri's( you should only need 2 sets of 10). Then a few weeks or months with time put in and going up in 15lbs of weight, you should be able to bench more weight and more reps then what you were straining with in the first place.

Hope this helps
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max out every week!?..week after week! Just the thought of that kills my shoulders.