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Irish
05-29-2009, 08:35 PM
Can anyone outline a chest program that would help me increase my one rep max on the bench. Heres what I do for chest now:

4 sets flat bench (10-6 reps) max is 137.5 kg
3 sets incline bench (10-6 reps)
3 sets dumbell fly's (10-8 reps)

Cheers....

robert da strongman
05-29-2009, 08:52 PM
ok all i can say is drop the volume and focus on benching. no bb'ing BS...learn to bench properly. low reps.

tjoe
05-29-2009, 09:47 PM
heavy triples on the bench
nose breakers 6-8 reps
db front raises 6-10 reps

lots of rest between sets and lots of food and lots of rest.
yes... it could get more specific and more complicated but it seems like this would be a good place for you to start.

I might as well add in:
work back HARD!
close grip rows
rear delts
pulldowns with an underhand grip

realmccoy
06-07-2009, 12:02 AM
heavy triples on the bench
nose breakers 6-8 reps
db front raises 6-10 reps

lots of rest between sets and lots of food and lots of rest.
yes... it could get more specific and more complicated but it seems like this would be a good place for you to start.

I might as well add in:
work back HARD!
close grip rows
rear delts
pulldowns with an underhand grip

Follow the advice tjoe gave you and your bench press should go up, also if you can find people than are stronger than you to train with this will also help

bigcountry86
07-24-2009, 11:36 PM
Can anyone outline a chest program that would help me increase my one rep max on the bench. Heres what I do for chest now:

4 sets flat bench (10-6 reps) max is 137.5 kg
3 sets incline bench (10-6 reps)
3 sets dumbell fly's (10-8 reps)

Cheers....

Try the power matrix. it put over 50 lbs on my one rep max fast

BrotherIron
07-24-2009, 11:49 PM
Benching more wont increase your bench.

You need to work the assisting muscles to increase your bench. Work your lats, delts, tris. With heavy compound movements and have a speed day and a max effort day.