Bench Press Tricks

Normally I bring it all the way down to my chest and lock out, with no arch, but I have to lift 225 as many times as I can on Friday.

Obviously I will arch my back and bring it just as low as required (not allowed to bounce ) but is there any other tricks I can do that might not be safe or good for me, but I just need to do it for one set?

And is there anything I should eat to kind of give myself a boost as well? Energy drinks, sugar something like that? I have never really focused on eating well.

Try glutamine powder about 30 min before your workout, it has always worked to give me endurance. You could try energy drinks, but if your body isn't used to the caffeine its going to be detrimental. I would say just 1 redbull maximum if you want to try it, but as I said if your not used to caffeine then your going to get weak and shaky.

Try lowering the weight and working on your technique first...if your back is arching then you will cause yourself an injury.
 
Try also doing warm up sets as detailed in the Max OT programme...

ORIGINAL: Yusuka
 but I have to lift 225 as many times as I can on Friday.

?  Why do you have to lift 225 as many times by Friday?

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

ORIGINAL: gzinkl

ORIGINAL: Yusuka
but I have to lift 225 as many times as I can on Friday.

?  Why do you have to lift 225 as many times by Friday?

 
most likely football... that is like a test they do on the football team at my school

Yeah, it's for a football team tryout. I can do 9 with good form, touching nipples, locking out, no arch. But I want to do 5-6 more than that, just for this one set.

I'll check out glutamine, thanks.

HAHAHAHAH you guys are lucky you get to do 225 i had to go 185 it sucked balls i dont have endurence so i was only able to rep out 185 16 times....

The Supraman
18
205lbs
Bench:325 - 225x14
squat:315...ish
cling:250
arms: 17.5''

ORIGINAL: Yusuka

Normally I bring it all the way down to my chest and lock out, with no arch, but I have to lift 225 as many times as I can on Friday.

Obviously I will arch my back and bring it just as low as required (not allowed to bounce ) but is there any other tricks I can do that might not be safe or good for me, but I just need to do it for one set?

And is there anything I should eat to kind of give myself a boost as well? Energy drinks, sugar something like that? I have never really focused on eating well.

 
There is no trick but just be smart, If you reach plateau just drop the weights by say 5-10 pounds and work your weight back up again and come back working harder.
 

well if ur triceps are quite strong try to use ur triceps as much as posible since u just want to get the most reps...

Bench: 270
Squat: 330-15lb. up since mid March
Deadlift: 335

Bicep: 14 and 1/2 inches April 6 X_X
14% BF

15 Y.O

Warm up properly, follow this example


Warming Up Is Warming Up.
 
Understand that warming-up is nothing more than "warming-up”. You should warm up the muscle group you are training in a fashion that will allow you to infuse the right amount of blood into the muscle and connective tissue and progressively introduce the increasing overload to this muscle group. This warm-up process should not fatigue the muscle. Do not fatigue the muscle.
 
A fatigued muscle is a weak muscle. A muscle not “ready” for the heavy weight is an injury prone muscle. The key is to warm-up the muscle being trained so it can handle maximum overload without injury, while at the same time not fatigueing the muscle.
 
Implement this technique to increase the amount of weight you can lift. Here are a few scenarios.
 
Say 275 is your heavy weight
 
First set: 135 x 12 reps (warm-up)
These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set rest 1-2 minutes
 
Second set: 135 x 10 reps (warm-up)
Same weight as before. Rhythm should be a little faster this time. Not much faster. Same amount of rest
 
Third set: 185 x 6 reps (warm-up)
This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest 2-3 minutes
 
Fourth set: 225 x 3 reps (weight aclclimation)
Same rhythm as last set, 3 strong reps. Rest 2 minutes
 
Fifth set: 255 x 1 (weight acclimation)
That’s right, just 1 rep. The purpose is to get your body used to the weight. Strong, powerful deliberate rep.
 
Now you are ready to do 285!, go for it.
 
exerpt from MAX-OT training guide.