Best ways to increase your bench press?

[Deleted member 23391]

I just started lifting not too long ago (hasn't even been a couple months) on 200mg test-C TRT. Now I can bench 2 plates for a couple reps because of the power of the testosterone and the weight keeps going up pretty easily, even though I am losing weight. But when I was a teenage nattycel I never really learned how to increase my bench because I avoided it and only did incline and overhead press, since flat bench irritated my shoulder (I think my form was just shitty). I got up to a bodyweight overhead press natty. The bench press is really the only lift that matters to normies and only incel aspies care about squats and deadlifts. So what are some good ways to increase it?

I heard benching responds well to increased frequency. What kind of volume, rep ranges, and assistance exercises should I be looking at specifically?

 

[Deleted member 23558]

Mike mentzer hit you don’t need anything else

 

[New Poster]

Eat food
aim for lower rep count (4-7)
lower time between sets
Give yourself more days to heal

 

[JackTheKnife]

lower time between sets

Opposite.

 

[New Poster]

Opposite.

I garauntee OP is dicking around and taking like 8 minutes between sets

 

[JackTheKnife]

I garauntee OP is dicking around and taking like 8 minutes between sets

Doubt. What's more likely is that you're wrong. Just say 3-5 min.

 

[Copeful]

close grip bench blew up regular grip
but thats cause my triceps were lacking

 

[Deleted member 23391]

I garauntee OP is dicking around and taking like 8 minutes between sets

No, I take short breaks between sets.

 

[JackTheKnife]

close grip bench blew up regular grip
but thats cause my triceps were lacking

What's your bench

 

[New Poster]

Doubt. What's more likely is that you're wrong. Just say 3-5 min.

Most people can't even stick to that

 

[Copeful]

What's your bench

not that good but its way more than before
225 @ 140 lb

 

[JackTheKnife]

Most people can't even stick to that

Most people wait too little, if anything. If you tell the average lifter to wait 5 minutes (even for a specific reason) he'll go mad.

 

[JackTheKnife]

not that good but its way more than before
225 @ 140 lb

For how much

 

[New Poster]

Most people wait too little, if anything. If you tell the average lifter to wait 5 minutes (even for a specific reason) he'll go mad.

OP said he just started. He's asking for newbie advice. It's moot anyway because he said he waits a reasonable time between sets.

 

[Copeful]

For how much

1RM

 

[klip11]

I just started lifting not too long ago (hasn't even been a couple months) on 200mg test-C TRT. Now I can bench 2 plates for a couple reps because of the power of the testosterone and the weight keeps going up pretty easily, even though I am losing weight. But when I was a teenage nattycel I never really learned how to increase my bench because I avoided it and only did incline and overhead press, since flat bench irritated my shoulder (I think my form was just shitty). I got up to a bodyweight overhead press natty. The bench press is really the only lift that matters to normies and only incel aspies care about squats and deadlifts. So what are some good ways to increase it?

I heard benching responds well to increased frequency. What kind of volume, rep ranges, and assistance exercises should I be looking at specifically?

Incel aspies are 98 percent of.orgs user base

 

[JackTheKnife]

1RM

Still stronger than most tallfags.

 

[Deleted member 23391]

OP said he just started. He's asking for newbie advice. It's moot anyway because he said he waits a reasonable time between sets.

Well, I used to lift natty for a bit (haven't done it for a long time until I started again) and have some experience. Just not much with benching specifically.

 

[Copeful]

Still stronger than most tallfags.

only good thing about being a manlet tbh
its easy to get buff and (relatively) strong

 

[Gaygymmaxx]

I garauntee OP is dicking around and taking like 8 minutes between sets

That's ideal tbh if you're not cutting your workout short as a result.

I never do this shit at public gyms but I wish i could

 

[lordgandy2000]

Bloatmaxxing and getting fat is the way to go

 

[Deleted member 23391]

Here was today's workout (pushing muscles), does this exercise selection seem decent?

bench press: 3 x 185x10
ohp: 2 x 135x8
incline machine press: idk a couple sets of that
tricep rope pushdowns: 3 sets of 20ish
pec deck: 3 sets of 20ish
lateral raises: 2 sets of 25lbs to failure

+ cardio

 

[JackTheKnife]

only good thing about being a manlet tbh
its easy to get buff and (relatively) strong

Once tall people fill tho

 

[Deleted member 23391]

I've been looking into the routines and training methods of the top bench pressers in powerlifting. Many favor higher reps, high frequency, various assistance exercises and very rarely max out.

 

[Deleted member 40986]

I just started lifting not too long ago (hasn't even been a couple months) on 200mg test-C TRT. Now I can bench 2 plates for a couple reps because of the power of the testosterone and the weight keeps going up pretty easily, even though I am losing weight. But when I was a teenage nattycel I never really learned how to increase my bench because I avoided it and only did incline and overhead press, since flat bench irritated my shoulder (I think my form was just shitty). I got up to a bodyweight overhead press natty. The bench press is really the only lift that matters to normies and only incel aspies care about squats and deadlifts. So what are some good ways to increase it?

I heard benching responds well to increased frequency. What kind of volume, rep ranges, and assistance exercises should I be looking at specifically?

Do strenght training

 

[ChickenAndRiceBrah]

bench 2-3 times a week, each time different rep ranges and intensities and maybe one being a variation covering your weakest point e.g. close grip for weak tris (failing or struggling most at the lockout)
focus on upper back and tris for accessories and do facepulls and rotator cuff exercises to keep your shoulders healthy