Bench Press

Hi I am looking to get back to gym after 2 years off.  I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape.  I was wanting to know if someone could recommend a good bench press workout that I could do several times a week that would put some lean muscle on me.  My max bench press 2 years ago was 275 lbs.  Thanks for the help.

-CarolinaComics

how much do you weigh?  i'm fairly sure you lost most of your strength since 2 years ago at 275 max.  

if i were you.. i'd get a spotter, throw on 25's (95 lb total)  - do a couple, see how it feels, then go from there.

I find it very comical when guys are like "yea.. i did this much several years ago".. and then they put too much weight on there and end up injuring themselves, and also look like a fool b/c their form is WAYYY off.

start over from scratch.  put vvvvvvery little weight on there. i know it doesn't look impressive. SO WHAT! get your form down, and once you do that, then you can add weight accordingly

My name is FOX.... and I approve this message.

Why a only a bench workout that you can do several times a week? And why several? What are you doing for the rest of your muscles?
Here's a decent chest routine to try out, as SilverFox said, start out light and concentrate on form.
Flat bench- 3 sets of eight to ten
Incline bench- 3 sets of eight to ten
Dips- 3 sets of eight to ten (Weighted when you can handle it with good form)
Of course, if you're mainly interested in increasing your bench, you have to pay just as much attention to your triceps and shoulders with separate workouts.
Once you're back in the game with good form, and you wouldn't mind throwing down some money, I'd recommend the critical bench program. I've gone through it twice myself, and had amazing results... DO NOT jump right into that routine without easing back into working out though, it's for people who know their current one rep max and are trying to increase it. Trying to lift your one rep max too soon after a long break could very easily lead to injury.

While I wouldnt adivce a single routine around the bench press. A nice 3 day routine would benefit you as well as your bench.

http://www.discussbodybuilding.com/HST_Type_Routine/m_369597/tm.htm

Thats a thread outlining the basic HST principles and even gives a nice 4 day routine.

In your case you can just adjust it to 3 (The last 2 days are split upper/lower) and do your flat bench 3 times a week while also working everything else.

Squats, deads and the other compound exercises will help your bench go up as well.

Edit:: Here is the official HST site if you care to browse it.

http://www.hypertrophy-specific.com/hst_index.html

ORIGINAL: carolinacomics

Hi I am looking to get back to gym after 2 years off.  I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape.  I was wanting to know if someone could recommend a good bench press workout that I could do several times a week that would put some lean muscle on me.  My max bench press 2 years ago was 275 lbs.  Thanks for the help.

-CarolinaComics

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ORIGINAL: Nm0ney34

While I wouldnt adivce a single routine around the bench press. A nice 3 day routine would benefit you as well as your bench.

http://www.discussbodybuilding.com/HST_Type_Routine/m_369597/tm.htm

Thats a thread outlining the basic HST principles and even gives a nice 4 day routine.

In your case you can just adjust it to 3 (The last 2 days are split upper/lower) and do your flat bench 3 times a week while also working everything else.

Squats, deads and the other compound exercises will help your bench go up as well.

Edit:: Here is the official HST site if you care to browse it.

http://www.hypertrophy-specific.com/hst_index.html

ORIGINAL: carolinacomics

Hi I am looking to get back to gym after 2 years off.  I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape.  I was wanting to know if someone could recommend a good bench press workout that I could do several times a week that would put some lean muscle on me.  My max bench press 2 years ago was 275 lbs.  Thanks for the help.

-CarolinaComics

very nice!

hey nmoney34.  you're doing HST right?  if not, then disregard this question..

but if you are,  has your benchpress gone up at all?

after my first round,  mine went down 5 lbs on my max, but then again.. hst isn't a strength training program, and i was gaining quite a bit in other areas like deadlifts, squats, shoulders... etc.

My name is FOX.... and I approve this message.

I sure am thanks to smoundzou!

This is actually my 3rd cycle, I did 2 back to back, did a strength program for a month and now I am doing another cycle, almost at the end. I was planning on giving a "how its going thread" so i can be cool like everyone else.

at the end of my first cycle I maxed. 300 bench, 355 A2G squat, 405 deadlift.

I havent even came close to maxing since then and that was last november. I would guesstimate my bench went up maybe to 310-315, simply based on how well I can rep 225 now, even taking my legs out of it. I could be wrong tho, I want to max again at the end of my next cycle, but its not too important to me.

This round of HST i have been keeping the weight lower but still challenging makeing sure I always go up. The previous two I was really bad about calculating over the mini 2 week periods. Albeit it was a big part of my ego, lol. Been really focusing on mass also, eating a lot more im now at 237-240 depending on the scale. And my waist hasent gotten any bigger so its going pretty well.

lol what a rant. Long story short yeah my bench has gotten stronger in all rep ranges, and I would predict my max has gone up 10-15 pounds.

ORIGINAL: TheSilverFox

hey nmoney34.  you're doing HST right?  if not, then disregard this question..

but if you are,  has your benchpress gone up at all?

after my first round,  mine went down 5 lbs on my max, but then again.. hst isn't a strength training program, and i was gaining quite a bit in other areas like deadlifts, squats, shoulders... etc.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ORIGINAL: Nm0ney34

I sure am thanks to smoundzou!

This is actually my 3rd cycle, I did 2 back to back, did a strength program for a month and now I am doing another cycle, almost at the end. I was planning on giving a "how its going thread" so i can be cool like everyone else.

at the end of my first cycle I maxed. 300 bench, 355 A2G squat, 405 deadlift.

I havent even came close to maxing since then and that was last november. I would guesstimate my bench went up maybe to 310-315, simply based on how well I can rep 225 now, even taking my legs out of it. I could be wrong tho, I want to max again at the end of my next cycle, but its not too important to me.

This round of HST i have been keeping the weight lower but still challenging makeing sure I always go up. The previous two I was really bad about calculating over the mini 2 week periods. Albeit it was a big part of my ego, lol. Been really focusing on mass also, eating a lot more im now at 237-240 depending on the scale. And my waist hasent gotten any bigger so its going pretty well.

lol what a rant. Long story short yeah my bench has gotten stronger in all rep ranges, and I would predict my max has gone up 10-15 pounds.

that's awesome.  yea, i'm sorta stuck around the 300 mark on the bp.  i keep telling myself not to worry about it.. but for some reason I have this stupid goal to be able to benchpress 3 plates (315).   It's always been a goal of mine, but I realize that the program i'm doing right now (hst) isn't designed for that.  or i could easily get those last 15 lbs.

i would love to have your strength in squats and deads.  but for now, i'll just keep working on what i'm doing.  I definately need to grow some more in the legs though

however.. I went to graduation in some 32 inch pants that used to be a little lose, and i suppose that I AM growing.  my butt was round and i had girls AND guys telling me that they were just staring at my butt haha.

i'm rambling. 

conclusion : i have stupid goal of 315 on bench.  on hst. wish i had your strenth.  beginning to have some nice size on the legs, so i'm sticking with hst for a while


 

My name is FOX.... and I approve this message.

Something that might help that can be added into the hst routine is, after you complete you Hst sets on flat bench.. add two sets of flat rack presses.. if you're 1RM is 300lbs on flat bench.. load the bar with about 325lbs.. adjust the bars on the power rack where you're starting at about he half way point and do 2 sets of 5.. deloading the bar after each rep, pause 5-10 seconds and then press out another rep.. using a close grip (less than shoulder width) will help..
 
Here's a good Oh presses drill that will also help increase bench..... use a closer grip and do the presses in a power rack.. but instead of bringing the bar down onto the pecs/delts... bring the bar directly down over the top of your head..elbows to the front.. not to the side..  about 1 inch above.. If your power rack bars won't go that high.. just make sure you have a spotter.. I've done this drill in the past and sometimes the tri's will give out without any warning..  

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Is this in addition to your workload with HST? or are you substituting sets to add these in?

ORIGINAL: smoundzou

Something that might help that can be added into the hst routine is, after you complete you Hst sets on flat bench.. add two sets of flat rack presses.. if you're 1RM is 300lbs on flat bench.. load the bar with about 325lbs.. adjust the bars on the power rack where you're starting at about he half way point and do 2 sets of 5.. deloading the bar after each rep, pause 5-10 seconds and then press out another rep.. using a close grip (less than shoulder width) will help..

Here's a good Oh presses drill that will also help increase bench..... use a closer grip and do the presses in a power rack.. but instead of bringing the bar down onto the pecs/delts... bring the bar directly down over the top of your head..elbows to the front.. not to the side.. about 1 inch above.. If your power rack bars won't go that high.. just make sure you have a spotter.. I've done this drill in the past and sometimes the tri's will give out without any warning..

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

No, you just add it to the routine.....

There is never enough time to do everything, but there is always enough time to do the most important thing

 

I know i know, im an idiot...lol.

Ive just never done anything like that before, rack pulls or any other little thing to help the major lifts.

ORIGINAL: smoundzou

No, you just add it to the routine.....

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"