Trouble improving bench press! Any tips?

**dapperdan** · 14-04-2010 12:50 PM

As the title says - I am benching 70kgs at the mo and I want to get 3 sets of 10 out of it but just can't, it always like 8-7-6.
I had been building up each week or two from 60kgs but now have been stuck for afew weeks.
Someone suggested doing 5x5 for a while to improve strength?

I only weigh 70kgs so i think im doing pretty okay for my weight.

Any suggestions?

**comanight2** · 14-04-2010 12:55 PM

you tried clustering? (adding in smaller sets after your work sets)

**dapperdan** · 14-04-2010 12:56 PM

Quote

Originally Posted by comanight2

you tried clustering? (adding in smaller sets after your work sets)

As in smaller but heavier?

**aBhorsen** · 14-04-2010 01:35 PM

Generally to build strength, 5 sets of between 5-8 reps is optimal. According to various sources one of which was the recent article publish by MyProtein. Might be worth a look?

**comanight2** · 14-04-2010 01:39 PM

nah nah, at the same weight

I used them when i was stuck at 100kg on the squat trying to do a 5 x 5, did like 5 5 5 4 2 - 2 1 1 1 just to eek out the required number of reps, then try next time to do them all in the required sets and if you fail, cluster again always trying to get closer to the objective

**Nicholars** · 14-04-2010 02:54 PM

Its probably because you havn't got enough focus....

Its all in your head you keep thinking argh im at 6-7 now I wont get to 10 and you cant.... You need to stay focused it does make difference!

Other than that squeeze your lats onto the bench, make sure you have a good base with your feet and slightly arched back and keep your grip about inside the rings.

Try what comanight said as well.... if you set a target of 25 reps make sure you do 25 even if its 7-7-6-2-2-1 or something.

**aBhorsen** · 14-04-2010 03:04 PM

Broken record speaks again: Rotator Cuff exercises can help to improve your Bench but more importantly will help to prevent injury.

**dapperdan** · 15-04-2010 09:05 AM

Cheers for the tips everyone

**suj** · 15-04-2010 10:05 AM

like what's been said, bench involves quite a few muscles
you need to strengthen them all to help you

chest (obvious one

)
deltoids
triceps
rotator cuffs
forearms
lats/back (you might ask why, but when you are lowering weight, the back will help stabilise the weight!)

**dapperdan** · 15-04-2010 10:58 AM

Thinking about it could well be my delts that need to be stronger - i dont neglect them but probabably should work them out more than i do, traps get the most of my shoulder workout