Bench increase

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SKMMAN

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Anybody ever increase their Bench press by a good amount. Like adding 30 pounds to your bench press in a month? I really want to hear about progress people had with the bench press.:)
For me, I was able to increase my bench press by 10 pounds in 3 days. Not that impressive, but I just wanted to see if it was possible to do this in just 3 days.
 
I used to love to bench. Now, as a powerlifter...I hate it -.- It has only gone up about 50 pounds since the middle of January. Good huh? But not good when my squat went up 90 pounds and my deadlift went up 115 pounds. Damn bench press >: (

What's your secret for increasing your BP in 3 days? By this do you mean increasing your max? Because if so, I'd be interested lol
 
I've increased mine by about 15-20 lbs in about a month before but I was fairly new to lifting at the time so I guess I was making gains easier.

I found the best way to do this was to work out as usual and not worry too much about benching. Just have a good full body workout, eat right and you'll find that you're stronger at the end of it and therefore can bench more
 
What's your secret for increasing your BP in 3 days? By this do you mean increasing your max? Because if so, I'd be interested lol
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Well it's mainly bench pressing 3 days strait and yes it does increase your max.:) I don't know if it will overtrain anybody using it because I am the only one to ever try it and I was still making consistant gains after that. Also, what you are doing is not at all hard to do. You would be done in less than 5 minutes. It's the overtraining part that makes me wonder if should even post this little workout. If anybody is still interested in using this workout just post something telling me that you are interested.
 
I increased my 135 rep max on the bench from 2 to 9 in a month. I guess it is good progress. It always seems like my bench never increases until you max out on it.
 
I think CCR makes a solid point: when you're new and starting out, the gains come along pretty quickly. As your bench number increases, the pace of the gains will slow. I can remember working for a year to get 15 more pounds on my bench.

Yeah you can probably bump your bench 30 pounds this month, but I'd be real surprised if you could do it next month.

All this talk makes me wish I had kept a training journal! I can remember struggling to get to a 135 bench when I started out, 135 to 185 went quick (it seems), 185 to 225 took some time, and 225 to (my 1RM max) 315 took what felt like forever!!
 
my bench press only goes up by 5 pounds a month. But i dont do maxxes :( ...i dont even know what my max is anymore hehehe
 
mike79 said:
my bench press only goes up by 5 pounds a month. But i dont do maxxes :( ...i dont even know what my max is anymore hehehe
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5 pounds a month is good considering that an average person can increase their bench press by 20-30 pounds a year. I read this in an article once, so I don't if it is entirely true, but it really helps when using it as a guideline. It gets the stress out of your head when you are thinking you are not progressing fast enough like others.
 
i think it depends alot on how u train(reps, sets, weight increases between sets) and if ur training powerlifting, or lookin for beach muslce :) but i think u can get up around 50 - 60 pound increase in year .
 
i think it depends alot on how u train(reps, sets, weight increases between sets) and if ur training powerlifting, or lookin for beach muslce but i think u can get up around 50 - 60 pound increase in year .
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I believe so too, hell, I even think 100 pounds is possible!
 
I love to hear about people doing well with their lifts.

The biggest increase I have ever had was 60lbs in one month.

Everything just clicked, technique, my understanding on how to train weak points in the previous 3 months. Had my best squat and deadlift that month too. Not quite by that big of a margin though.
 
i started around january, lifting 30kg, now im at 70kg nearly my body weight. i do 10 reps then break to 30 reps. i duno if this is how i should be doing it i just go intill i just cant lift no more!
 
SKMMAN said:
5 pounds a month is good considering that an average person can increase their bench press by 20-30 pounds a year. I read this in an article once, so I don't if it is entirely true, but it really helps when using it as a guideline. It gets the stress out of your head when you are thinking you are not progressing fast enough like others.
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Well, how much you can progress how fast also has alot to do with how advanced you are. A newbie can increase quickly, every week. while someone whos been a powerlifter for 15 years, could not even dream of such an increase.
 
Karky said:
Well, how much you can progress how fast also has alot to do with how advanced you are. A newbie can increase quickly, every week. while someone whos been a powerlifter for 15 years, could not even dream of such an increase.
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I agree. That's why when you start out, if you can get into a nice routine, the gains come along fast and furious, and it's just awesome fun!! The gains do slow down after a while, and I would imagine, even stall. I read somewhere where the record for a bench press was 1010 pounds. I am sure to get to 1015 would take just other worldly effort from the same man!
 
I always wanted to increase my bench press by alot of lbs. over a short time, but I heard if I do that my pecs would be overtrained and it would start to pull my upper body inward into the chest giving me a hunched look.

Anyone have info on this?
 
I don't know about all that, I just know it's not good to have an overdeveloped back and underdeveloped chest, or vise versa. Back is pull, chest is push, just make sure they are relative equals and your upper body will be a force to be reckoned with.
 
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