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  1. #1
    jonjones229 is offline Junior Member
    Join Date
    Jan 2019
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    Default Best ways to increase bench press and chest strength? Stuck at the moment

    I have trained for many years and I think I reached my limit for bench press. I bench almost three plates (135kg) but when i try to bench 3 plates i always fail when i get it back up.

    I wish to stay natural so no performance enhancers. I have tried - drop sets, training to failure. switching my routine around, tried different chest exercises, bodyweight exercises, creatine, mass gainers etc

    Bench seems to never go up any more. Any tips

  2. #2
    ad5ly is offline Senior Member
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    Nov 2008
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    You could try Heavy, Light Medium days ( like in the ETK-RoP),..Or Dumbell bench presses,.. Or Train more volume vs intensity,.. Consider all factors like eating, sleep, recovery, rest days..If you are 20-35yrs old you should have room to grow. If your 40yrs old+ strength gains can slow considerable. Make sure you are doing other big lifts sq, dl, ohp , bbr...Dennis

  3. #3
    ad5ly is offline Senior Member
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    Nov 2008
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    I forgot to mention GTG. Grease the Groove. If you have never heard of it look it up. GTG is 100% all about building strength if it is used correctly...Dennis

  4. #4
    MostlyFull is offline Senior Member
    Join Date
    Apr 2014
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    154

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    CHuck Sipes, a bodybuilder/strongman, used what he called heavy supports to increase his bench, many others have used them with success.

    At the end of your bench workout, load the bar is excess of 1RM and do static holds at lockout. Sipes would do 4 sets of 5 second holds, when he reached 4 sets of 10 seconds he would add weight.

    Sipes said that this increased the tendon strength, others suggest this raises the threshold of the Golgi Tendon Organ, which shuts down contractions when muscle tearing is feared. Or something like that. You can Google it.

    Anyway, Sipes once benched 570 lbs at a bodyweight of 220, so it worked out for him.

    He also did double pyramid set/rep, which helps as well.
    Last edited by MostlyFull; 01-25-2019 at 07:37 AM.

  5. #5
    ad5ly is offline Senior Member
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    Nov 2008
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    Chuck Sipes. That name sounds familiar. Is he an old time strong man from 1950s or 60s? I have to google it. But as for the bench press plataues, it is useful to know where in the press you are weak. Is it at the bottom, or at lock out. Assistance exercises can help correct the weaknesses...Dennis

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