I have been training for several years, about 13% bf. I have encorporated squates, deads, cleans into my workout and have finally been able to get my bench numbers up. I usually do sets of 6 reps. Today I did 185lb on the bench press 6 times easy. I tried 225lb (which was my goal) and I did it once. Now…what do I do to get 10 reps with 225? That is the ULTIMATE goal for me in terms of bench pressing. If I can do that then i’ll be happy :). How long should this goal take me to accomplish? What should I do? My diet is fine (over 200 g protein, 6 meals a day…etc). I’m 18. Thanks
18 and already benching 225lbs damn damn damn. Just, be patient and the time will come. By the way whats your sats how tall? how much do u weigh ect. That, will help us out a little more.
But, still benching 225 at 18 for 1RM is impressing.
asd:
On the one hand, you have the principle of specificity. Perform the movement often, and inevitably you become better at it.
But with specificity comes resilience to progress. Fewer muscle fibers fire to lift the same weight. Thus it becomes necessary to modify reps, sets, tempos, rest intervals, and weight lifted. Do this.
Training individual weak points in a compound movement often boosts performance in the whole. Skullcrusher variants, front raises, and wide partial-range dumbbell pressing improve tricep, deltoid, and pectoral strength respectively.
Performing barbell rows between benching sets will speed your recovery and boost the amount of weight your chest can handle.
If instinctive training isn’t causing enough pain for you to progress, start burning through Thibadeau’s OVT. That’ll boost your size, and inevitably, your bench.
I’ll conclude with one caveat; bench pressing does not a complete lifter make. Overhead pressing, rowing, squatting, and pullups will provide far more satisfactory results… and all of the above will help to drive your bench through the roof.
DI
What does your bench press program look like now, and what has it been in the past?
Yes I agree with his post. Just be patient and the time will come.
I recall when I was benching 85- 98 lbs… man it was humiliating . But over time I have gotten my BP up too 200- 210 with alot more reps too.
But I did this with steady and slow inscreses. Just train hard … Eat good , rest and grow.
It will come before you know it. Increase your poundage slowy. like say 2.5 lbs plates every week . Or 5 lbs if ya can . Just dont rush it ).
If you want bench press strength, there’s nothing better than Westside. Do a couple of months of it and see where you land.
Doing a search for “westside” on the T-mag site will start you off.
Goldberg, Sully, Steve…all together now: WESTSIDE!
So you want the 4 plater heh…
I would agree with others, you will likely need a good variety in your workout to get there the fastest.
Yes you can probably achieve it just by benching a few times per week on your normal workout schedule, but like others say, your muscles will adapt and gains really slow down without some variety in the training.
the best bench program i have done bar-none was one similar to the one Mike Malher posted late Nov (i think) last year. 25 kg increase in bench in 7 weeks each weeks adding 5-10lbs, no using a spotter, sometimes using chains…
quick synopsis:
After a wrmup, say a basic pyramid
take a weight your 3RM bench weight.
place pins in a power rack so the bar is touching your chest.
press that mutha up and lower (2-0-2)
rest 1-1.30mins
repeat for ten sets (thats right only 10 working reps)
hope this is understandable.
NB So far westside has given me strong tri’s but little in the way of increased bench, still im giving it the full nine weeks then we will see!
cool guys! cool!
I am 6’1, about 185lb, maybe 13-14% bf? I can see abs and my lats flare out but I have a hairy stomach lol.
As for my stats: I can:
do 6 reps of dips with 75 lb’s
squat 225 lb for 5 reps with a bench under me
deadlift 315 lb for 5 reps
(((I DON"T USE belts or straps or spotters))) the only time I use spotters is when I need them to take the weight off the top when beginning bench or incline bench.
Yesterday I incline benched 225 once too. I’ve been working on inclines rather than flat bench recently b/c i think that really brought out the way my chest looks like (ie in a shirt).
I can power clean 155lb for 6 or more reps.
I do wide grip pullups (palms facing away from me) with 35 lbs on me 6 times.
what else…military press 115 lbs for aboue 6 reps.
RIght now I don’t really have a set program. I did read about westside before, and am somewhat familiar with their program. I don’t need to search for it. I guess I’m well rounded in terms of weight lifting, i just REALLY want the 4 plates X 10 in benching right now.
Currently, i just go to the gym, workout maybe squats/deads/traps one day…next day climb a rope without legs to the ceiling X3/pullups/curls the next…etc.
I also run 3-4 miles every other day.
I’ve been reading tmag for a while now and appreciate what this site has done for me. Well, those are all my stats, I would appreciate the help for my original question and if i can help out with anything in return just ask.
ASD- Do 2 things
A.bring up your absolute stength
B.bring up your speed
Asd every time you bring up your 1rm the more times youll be able to bench 225. be patient and it will take time. trust these guys westside is the way to go.
big martin, I agree with you with your 2 points…that is why I am running every other day and encorporating squats/deads/cleansetc into my workout. Is this what you meant with your advice?
The only thing I’m scared about with westside is the use of the lower back. I think good mornings are insane for me…for 2 reasons. 1 my dad has a herniated disk. 2 I’m not flexable enough. But besides that, I’m doing all the westside lifts…squats/deads/bench/ cleans/pullups/dips/overhead press
I would NOT use OVT to bring up your bench. I think OVT is a better program for mass, but it will bring up your strength, but nothing really that impressive. It’s a mixture program, so your going to have some of both sides of the spectrum.
I’d read dave tates articles in the past about benching, and also his new series. that should help you hit your 225x10.
Thats about adding 75lbs to your bench if you look at one of those inaccurate 1RM max sheet.
I dont know if you can find the program but back when Muscle Media Magazine(which sucks the snotty end of my dick now) was Muscle Media 2000 they had a program with the title something like How to Increase Your Bench 50 lbs in 10 weeks. I had done it once or twice and always got excellent results. If you do a search and still can’t find it let me know and I’ll look around for ya, I’m pretty sure I held onto the article.
ASD - in the term “speed” i am talking about the velocity in wich you move the barbell in the bench press. You must apply force through speed to move large weights. speed will allow you to break through sticking points in the bench press and blow the bar up to lockout in turn forcing the triceps to press the weight. The chest has very little to do with benching big weigths. It is all about being fast enough to get out of the bottom and having strong enough triceps to lock out your targeted weight.
Also cut out so much of tat running and drag a sled intead, running will not help you with your strength goals and will make you weak.
Good luck ASD youll be benching 250 in no time if you bring up your speed and triceps, trust me on that…
Big Martin
Well, I was stuck at 225 for 6 reps for the longest time…I really wanted to hit 10 reps with it. Only within the last year have I finally gotten to the point of getting over 10 reps…(14-15). I’d have to say, form is key in getting big weights. I keep a fairly close grip, so that my shoulders don’t get killed (rotator cuff problems). When I take it off the rack, I immediately lower it to my chest and explode back up, back slightly arched, legs driving into the ground. I push the bar in a slight arc towards my face. Doing this style bench press (rather than slowly lowering the bar to my chest and bringing it up in a straight line) helped bring up my bench from a max of 275 to 300 within a month.
Also, A cycle of Mag-10 helped me tremendously with all my weights as it I felt like I could work at a much higher intensity while on it. (And I didn’t lose a whole lot when off of it).
Lastly, I find when I do partial reps of a really heavy weight, my max bench increases. For example, I was stuck at 275 1RM and it was like touch and go in terms of me getting it every time. I did 2 sets of 3-4 partial reps of 315, and then did 275 again and I got it a heck of a lot easier than I had earlier. Its pretty neat.
Anywho, I hope that helps you a little…
The best way to do more reps at a specified weight is to get stronger. Listen to BigMartin. I wouldnt stop at 225 for 10. When you can do 800 for 10 then i would be happy. Anybody else see where i am going with this?
I did the search…and found the 50lb increase bench program. Let’s see what happens in 50 days 
THanks a lot guys, I’ll definately keep you updated (since you’ve helped me i’d like to show you the progress you’ve helped me make)
By the way…running is good for someone who has never done it before
Landon:
My bench increased 30 lbs within two months of OVT.
DI
I read your stats and it looks like you need to work on your other lifts which in turn will help your bench. I am also 18 “height 5-11 weight 175” and was once trying to hit 225 when I was about 16 or so. I did but my bench was stuck forever since I never lifted my other lifts as hard. Now though I can power clean 250 and do reps with 225 no problem on the bench. Just make sure you dont forget your other lifts since it will reflect upon others.