tips for improving bench press

[surrey7er]

Hi Gents,

I was after a few tips for improving my rather crap bench press figure. I work out alone, at home and currently only have dumbbells, and I'm struggling to get to 70kg to be honest. I know that makes me un-powerfully built, but there you go.

I have been training on 5 sets of 5, with the best form i can, working fairly slowly (all things I've read etc), but I'm at a plateau.

i have been planning to get a power rack, and start using a proper bar, but I was really after any tips in the meantime...

cheers...

[mattikake]

- Completely change your routine
- Change your exercises (even stop doing a benchpress - to improve your benchpress, try other chest/arm exercises)
- Change your rep technique - slow, fast, forced, negatives etc.
- Change your set technique - tri-sets, pre/post-exhaust etc.
- Apply the overload principle
- Apply the progressive principle
- Work out your muscle fibre type

[surrey7er]

mattikake said:

- Completely change your routine
- Apply the overload principle
- Apply the progressive principle
- Work out your muscle fibre type

thanks mattikake, any chance you could expand on these three, or point me in the direction of some reading material?

cheers...

[didelydoo]

How often do you currently bench?

Start benching more- maybe 2/3 times a week (maybe keep one day a lighter speed day) - work up gradually and use weights where you won't fail. 5x5 is as good as anything.

I've always found that I'll get better at something if I do it more- tech wise and strength wise.

HTH

[Lost_BMW]

Given the difficulty of getting dumbells in place 70Kg isn't too shaby!

But that's probably where the issue lies - it's going to be hard on your own to get really big dumbells in place as your strength grows, assuming even no plateau. So, maybe moving to a bar will help, though training alone will always remain a drawback.

When I hit sticking points I changed routines, moving first from medium (8 to 12 reps) to lower reps (generally around 4 to 6) for three to five sets, then if that slowed, either changing to - or alternating with - higher rep sets of up to 20 for a while, sometimes pyramiding up & hitting failure on each set, which I didn't do normally.

Each shift seemed to work + doing things like close grip bench presses, pushups and dips to build tricep strength and doing partials to improve the push off the chest (difficult without a spotter) or the lock out. That might be something to try as you could do that pretty safely on your own, just lifting off the rack and bringing the bar down part way and concentrating on the lock out, either with more weight than normal or doing it towards the end of a session...

Some people like to use micro plates so up the weight by tiny but consistently manageable amounts week by week but I've no experience of doing it myself.

Also, is your diet and rest helping?

[amir_j]

As above, getting dumbells in place/off is going to be hassle on your own.

If power rack is a long way off, perhaps see if you can pick up a decent powerstation, then get a dips belt and do straight/chest dips along with chin up/pullups

[didelydoo]

I misread- assumed you had a bench. If not then push ups, dips, standing DB press etc should all help.

[ApexJimi]

surrey7er said:

Hi Gents,

I was after a few tips for improving my rather crap bench press figure. I work out alone, at home and currently only have dumbbells, and I'm struggling to get to 70kg to be honest. I know that makes me un-powerfully built, but there you go.

I have been training on 5 sets of 5, with the best form i can, working fairly slowly (all things I've read etc), but I'm at a plateau.

i have been planning to get a power rack, and start using a proper bar, but I was really after any tips in the meantime...

cheers...

Hang on, are you meaning 70kg's as the combined weight of two dumbbells, so 35kg 'bells?

or are you actually pressing 70 kg 'bells?

[surrey7er]

ApexJimi said:

or are you actually pressing 70 kg 'bells?

Haha, I wish. I'm pressing 35kg dumbbells. Can only do 1 or 2 reps before failing and I just can't seem to improve. Thanks for all the tips though guys, food for thought...

What is the perceived wisdom on pre workout nutrition? I.e.: what/when/how much??

Cheers again...

[gareth h]

I started doing press ups at a circuit training session (two 1 minute sets during the session) was quite suprised how much it improved my dumbell press.