bench press/ chin ups

[zrez 0]

My friend has to increase his bench press by 30lbs and has to increase the number of chin ups he has to do. Are there any methods that help increas his improvment?

[Datsyukiandeek 0]

Someone putting a gun to his head?

[tokes 0]

Keep pushing yourself as hard as you can when you're working out and he'll start doing more weight in no time. Just don't try and cheat and use improper form, because then you're doing yourself no good.

[Lester8 11]

Yeah, don't start bad form habits. I think, however, it's unlikely to improve on just two moves. He needs to improve in all areas to make those kinds of gains. I would cut the bench presses and chin ups out of the routine for a week or two. Workouts would be every shoulder isolation exercise I can think of, followed with swiss ball push ups and lat pull downs, then finish out with biceps, triceps, and forearms. Only after that period would I try for a new max on the bench. If I just hit the bench hard and often, I'll end up with a shoulder injury that brings me back to square one. That's been my experience, but every body is different. Other than that, make sure there's protein in every meal and sleep well. Let me know if there's anything I can expand on.

[zrez 0]

Someone putting a gun to his head?

his job is on the line. hes passed everything he needs he just needs to meet the fitness standards and he has about 2 months. He needs to work on his bench press cause u need to be able to press your body weight.

[Buzz_LightBeer 969]

or frequenting the gym?

[blues_91 0]

Last summer I went from repping 100 to 140lbs, and my max from 120-170. It's just all hard work, and a protein shake after each workout. Remember that as his bench increases so will his weight, so he'll have to increase his bench alot more. He should try to get as much protein in him as possible after workouts and it will help lessen the pain the next day. I tried to bench atleast every second day.

[willy0314 0]

How far is he away from reaching his goals?

But basicly there are two things, he needs a good diet ( not just cutting down to one big mac a week ), and he needs to exercise.

For your bench, he needs to work on his Chest and tricepts. Bench pressing, pushups, Flys, and tricept pushdowns come to mind.

For the chin ups, you need basicly back and shoulder muscles. Chin ups, Dips, lateral raises, and upright row's come to mind. Chin ups are one of the best all around exercises for your upper body. thats why most people hate them.

But if you can give us a starting point and a final goal that would be great. Since you are in such a hurry, figure on (chest day - dayoff -back day -dayoff - chest day - dayoff - back day and so on).

[Remman 0]

Do basic compound movements, i.e. bench, shoulder press, pullups, squats, curls, skullcrushers. Most importantly, DIET. Working out is nearly useless if you don't feed your body properly.

[badsk8ter 0]

What is a "skull crusher"? I've never heard of it before.

[swede 49]

Now this is a question for me :D

First thing to think about is tecnique. Most people will increase their bench max with atleast 20lbs when using correct bench pressing tecnique..

Ask a powerlifter to show you how to bench press with correct tecnique, not a personal trainer on a health club. A PT will only mess up everything

Then start off.. A good bench press program is essential if you want to increase your bench max fast..

Also triceps power is important. Close grip bench press, french-press, tate-press and dips are all great for bottom speed/explosiveness and lockout power.

[zrez 0]

He has 30lbs to gain on his bench press. That sounds like a lot to me, but i dont know enough about this stuff to know.

[tokes 0]

What is a "skull crusher"? I've never heard of it before.

Basically you're laying down on a bench holding a barbell with your arms locked upwards. Keep your upper arms steady and bring the barbell as far down as your elbow movement will allow you, then press the barbell towards the ceiling. Try and keep your elbow joint in one position so you're only flexing your triceps.

zrez: How many chinups does he need to be able to do in what time frame?

[Kovy_Ribs_Fedo 3]

30 Lbs is not much to gain. That should be easy to gain it with a strict routine...

He has 30lbs to gain on his bench press. That sounds like a lot to me, but i dont know enough about this stuff to know.

[zrez 0]

he has to do 6 pullups (chinups with your palms facing away from you). He says he can only do like 1. Seems weak to me, i can do at least 10 chinups, but i heard pullups are harder.

[Kovy_Ribs_Fedo 3]

1 Chin Ups =

Is he out of shape or what?

I'd suggest that he starts with 4 sets of 1 pull ups, 3x/week

When he'll be able to do 4 sets of 3/4, he should do 2 sets of max. reps 2/3 per week.

For the bench press, I'd suggest he should follow kind of a powerlifting routine...

he has to do 6 pullups (chinups with your palms facing away from you). He says he can only do like 1. Seems weak to me, i can do at least 10 chinups, but i heard pullups are harder.

[Sniper15 0]

Now this is a question for me :D

First thing to think about is tecnique. Most people will increase their bench max with atleast 20lbs when using correct bench pressing tecnique..

Ask a powerlifter to show you how to bench press with correct tecnique, not a personal trainer on a health club. A PT will only mess up everything

Then start off.. A good bench press program is essential if you want to increase your bench max fast..

Also triceps power is important. Close grip bench press, french-press, tate-press and dips are all great for bottom speed/explosiveness and lockout power.

I'm sure this kids has a ton of professional powerlifters hanging around his gym.

[tokes 0]

he has to do 6 pullups (chinups with your palms facing away from you). He says he can only do like 1. Seems weak to me, i can do at least 10 chinups, but i heard pullups are harder.

Yeah, that's pretty sad, especially if he's going to be going into a profession where his physical fitness is an important part of his success.

I don't think I'm in amazing shape, and for a warmup before most of my workouts I'll do 30 chinups with a 45 hanging off of me. To not be able to do 6 chinups, especially since it sounds like he's trying to become a firefighter or police office, is kind of scary.

[Langenbrunner15 0]

he has to do 6 pullups (chinups with your palms facing away from you). He says he can only do like 1. Seems weak to me, i can do at least 10 chinups, but i heard pullups are harder.

Yeah, that's pretty sad, especially if he's going to be going into a profession where his physical fitness is an important part of his success.

I don't think I'm in amazing shape, and for a warmup before most of my workouts I'll do 30 chinups with a 45 hanging off of me. To not be able to do 6 chinups, especially since it sounds like he's trying to become a firefighter or police office, is kind of scary.

maybe he has no arms and is doing it with his teeth?

[Remman 0]

If he can only do 1 then there isn't much help anyone can give. If he is that weak, it would be better off for him to do lat pulldowns on a machine. Don't over do it as you will overtrain and leave no room for growth in strength or size.

Once he gets up to 5 chinups, he can do a pyramidm scheme. Do 1, wait 10-20 seconds, do 2, wait 10-20 seconds, and so on until 5 and then back down.

If you don't mind me asking what is the job for?

[zrez 0]

Police. Hes already passed all the interviews and polygraphs and everything. This is the next step. He can pass all the other physical evaluations, except those two right now. He broke his arm really close to his elbow last summer and apparently that gives him problems.

[Nick23 0]

Not that i use it buy I hear from friends that taking creatine along with their protein shakes gave them massive gains in their strength, i'm well aware of how they work but this is that feedback i got.

Secondly, im not sure if you can get it in america but there is a big article on helping beat your bench press records in 'mens health' this month. He should look into that.

[drisco487 0]

oh yeah im sure he should take creatine if he really wants his nuts to shrink

[willy0314 0]

oh yeah im sure he should take creatine if he really wants his nuts to shrink

dude your completely wrong and sound like a total ass saying stuff like that.

[drisco487 0]

um alright dude go ask mark mcquire what happened? oh yeah i forgot hes not being elected into the hall of fame for use of creatine, which made his head the size of my body