Bench Press

[MaxJ]

HELLFIRE!! Thought my pal could lift alot 300kg deadlift but that was amazing.

[MasterBlaster]

[ame=http://www.youtube.com/watch?v=RqYDPJg11TQ]YouTube - Bodybuilder Training Chest (Ronnie Coleman)[/ame]

[Mark Bolam]

Thanks Butch, but I don't think I'm ready for Ronnies routine just yet!

 

I do look a bit like him when I'm tanned, though.

[Yeti]

Still need help dude?

Heavy tricep assistance work is the key.

Floor presses

close grip bench press

and Tate presses(YouTube them if want a tuition)

rep range stick to no more than five.

Try four sets at

light weight warm up 15plus reps

set one,aim for five reps

set two go for a challenging 3-4

set three aim for three reps

set four aim for a very slow and heavy double.

Also heavy bent over barbell work and bent over lateral raiser for your rear delts really help stabilize your torso and act as rubber bands to fire when you go to press.

[Steve Bullman]

what you up to then Mark?

[Mark Bolam]

Nailed 100 2 weeks ago.

[Steve Bullman]

nice one

[bumble B]

Squats, deadlifts, work on your triceps. Knock the bench on the head for a while try active rest or just do something else for 2 weeks. Any who how much do you weigh?

And don't go down the supplement rout mate it's bullocks and for crazy fools!

[Mark Bolam]

I've done it all mate!

 

Tricep work is key I think. Love my dips, both high reps or with a weighted belt.

 

More cardio now the weather is good, so need to maintain the strength while losing a bit of fat.

 

Weight hovers around 12 1/2 stone at the mo.

[Yeti]

Heavy tricep work is the key to a big bench if benching properly for strength then chest hardly comes in to it.strong lats and upper back are needed to support the weight.If can Tate press 150 pound dumbells then it equates to the ability to bench press over 400lb easily in most cases so nail those triceps dude haha