im currently at a weight of 162 and can press 300

 

for my weight im up an down 180 - 185
max bench done about a month and a half ago was 265
been working on my core alot more though latley so hopefully wiill lift bigger nex time i try.

 

core has little to do with bench press (although it helps)
bring up your triceps and watch those numbers sore baby!
I'll say it once and i'll say it again...Close grip decline singles = massive bench increase.

 

yea my triceps are the reason its as high as it is now. my chest isn't very big.

 

theres a lot more to bench pressing then triceps

wanna bench more?

squat more.

think im joking? give it a try?

wanna bench more?

grow some lats.

 

nawwww really?
i never said tricips are a major part. but they really make up for a lot for me personally when benching
haha an u dont wanna see my lats.

 

im not talking to you specifically...............

 

sorry cranky . gf took over my sleeping couch..
f'in biatch..

 

exactly sqaut and dl

I was a non believer back when I use to work out hard as **** then tryed it out

strenght went up everywhere after every grueling leg day of squats and dl's my *** and hips and legs blew up (got stretch marks all over my *** lol)

now I have no *** or legs ( no time and no energy or will to bust squats then work 12 hours carrying **** up stares all day and working kneeling down etc) work 12 hours a day minimum doing physical work with very little time to eat **** **** etc needless to say I am not as strong as I use to be max now is prob 175-180 rep out 155 just to retain soem form or strength. max use to be 225 flat bench stats 6.4 and 170 lbs lol raw no spotter so prob could have done more.

 

although squats and deads increase strength, you need to train the exercise directly inorder to really increase your bench press. First step is actualy fixing form. In a matter of 5min, ive added 5-15lb in people's bench press just by fixing their form. You would not believe how many people bench press incorectly. Stability under the bar is the name of the game. After your form for a single 1RM is fixed, then bring up your triceps, lats, gluts and shoulder girdle. Ive entered powerlifting meets and the strength game is totally different than anyone could ever imagine. Strength comes from CNS adaptation and necessarily from muscle mass.