my low bench?

i have not been able to put up more than 250lbs for a 1 time max now for 2 years, everything else is going up but my bench. i am just looking for help im not trying to be a body builder and am not fully commited to a routine i work out at the gym about 3 times a week. my focus is in mixed martial arts. here is a pic for better examinination, i am 6 foot 180lbs and about 7%bf.


is this lower than it should be seems so to me

 

Start with eating

 

sounds good, i just bought a bunch of chickens

 

Post your bench routine.

You can get your bench up using a strength focused routine with 3-days a week plan.

 

like i said i dont really have one usually just do flat incline decline
with 185lbs 195 then 205 for 8 reps - 3 sets.

 

They stink. And are expensive to have defeathered and cleaned. You should have bought them already prepared.

 

for my body type what should i be benching i guess im asking

 

Seems like normal numbers for being 180.
As previously said, try eating more. Probably not getting enough cals.

 

ibweaktri's

 

Although I am weaker than you, what has increased my bench a lot so far is sticking to something that is very heavy. Meaning 5-6 reps and always try something heavier than last time if you think you can, even it's 5lbs more (2.5 plates) or something. You could also try doing negatives....

 

A good goal to have is 100lbs over body weight

 

thanks for the input guys starting tomorrow i will

1. eat more
2. keep adding small amounts of weight
3. more weight lower reps

then hopefully i could hit 100+ my weight in a few months

 

Well at 180 b/w 250 is a decent amount. Though for 1 rm I'd personally be happier with 270+. But as you are not focused on strength I'd say what you are doing is fine and enough.

But either way I say start with incline db for any of your chest routines and work up from there.

 

work those triceps

 

to be honest, you dont look like you could put up 200.


so 250 is pretty good

 

7%? Doesn't look 7% to me, compared to gtxa....whatever @ 7% there is a huge difference. Anyone else agree, disagree?

 

I agree but don't really think that's the point of the thread.

To OP, I always had great success in getting my bench up with a 5x5 routine.

Also make sure to keep up supplementary tricep work.

 

Sorry, offtopic, I just don't trust the trainers at my gym when they caliper up the bodyfat-o-meter, so i am trying to get some idea where people are at visually. Note: I realize that it varies from person to person.

What about negatives?
I have always heard they are great for increasing strength....never really did them much myself, didn't have a consistent spotter.

 

tomorrow im lookin forward to hit chest and work on the points you guys have offered thanks.

btw do most of you hit chest and tri's on the same day? like with back and bi's?

 

thanks.

 

where can I go to check body fat besides the gym?

 

i do chest/tri, probably better for bench recovery than doing something like chest, then bi/tri on a seperate day

 

I'm way smaller than him and put up 190.

 

Can you post an example of this?

 

Sheiko, Starr/Pendlay...