Thread: Bench Press
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Old 03-28-2013, 05:00 PM   #313
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Join Date: Mar 2013
Location: north sioux city
Posts: 2
Default bench pressing

Originally Posted by FastFreddy View Post
Here are my best bench numbers at certain body weight.
158 benched 225
170 benched 300
185 benched 340
192 benched 365
206 benched 385
213 benched 405
223 benched 425
Now I still can put up 385 at 209, but I benching is wrecking my right shoulder again. So I do 285 for 15 reps 3 sets. I have too get a mri on my shoulder this week I think I tore it up on the tennis court 3 weeks ago hitting a high two hand backhand and hurt it again this past weekend on the backhand again. I already had two rotator cuff surgery one one the left and one on the right. I think I need another one on the right or lots of pt and no more bench and switch to a one hand backhand.

i think it's cool that you guys are discussing bench pressing on a tennis forum. the best way to increase your bench press is to change up everything and keep your body guessing. you have probably heard this a million times but here it is.

try heavy flat and heavy incline for a month
do 4 muscles per session
day 1 chest, tris, calves, legs
3 sets bench heavy flat 4 reps (warm up first work up to the heavy weight)
2 sets incline heavy 4 reps same
3 sets of reverse dips to hard burn
2 sets of cable push downs heavy to burn
5 sets of calves (you pick just make it burn bad)
2 sets of squats do heavy one day and light the next
3 sets of leg press do heavy one day then light the next

try this for a month alternating and working out 4 days a week with weights
the next month increase your reps with moderate intensity
third month increase your reps and intensity
then start all over
watch your strength go throug the roof
eat as much protein as you can
do not take drugs or steroids
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