Bench, Core, Squat

[stix1025]

Ok here's the deal, I have a few questions and searched and couldn't find the answers I wanted. I want to know of some exercises besides just bench, that can help increase my bench max out. I bench right now, but am looking for some other ways to help increase my max out. I also want to know of some core exercises that are easy to do with freeweights, not machines, and that show great results. Lastly, I don't have a squat rack, but I want to do some exercises to increase my squat max out. Any suggestions on any of these questions would be great. Thanks.

[lax16]

for bench- rows, tri extensions (w/ rope or however i like rope the best), pull downs
squat- leg extensions, leg curls, farmer walks, step ups

there are a lot for each but those are just some my team does during preseason work outs

mike

[shiftylax]

What are you doing now for bench and squat? Reps, weight, etc. You could try mixing it up with 5X5's. 5 reps, 5 sets of relatively heavy weight. I'm prepping for this rep split by doing 3X10's. 3 sets of 10, for me its 185, 3 sets of 10 reps (ith a warm up set of 10X155). I hope t get to 205-225 on 5X5's in a few weeks. As for squats you can use the same mix, but try it using a smith first unitl you know you can handle the weight. You can also try weighted lunges and llunge walks. Also, stregthen your tri's with some dips or skull crushers for the bench.

[matt25]

I've been doing reps of 12 for bench should i maybe up the weight lower the rep amount?

[Diesel4958]

I disagree with the smitch machine... avoud smith machine squats at all costs in my opinion. Use no weight to work on form, or just the bar, but no smith... theres my daily rant.

[shiftylax]

Well, if he's not sure its not a bad place to start. If youre experienced then a smith is a waste, I agree. It IS a good way to "test" higher weights - just remember to at least subtract the weight of the bar...

[jrmelax16]

I disagree with the smitch machine... avoud smith machine squats at all costs in my opinion. Use no weight to work on form, or just the bar, but no smith... theres my daily rant.

And how come you should avoid a smith machine at all costs??

[Mike21]

You can also do dumbell bench press. If not, chest flies help.
I'm not sure for core.
Dumbell lunges for squats.

[Lax n piemonade]

I have been doing this program for about 3 weeks and my bench has gone up by 20 lbs, i don't know if that's good but it's working very well for me
http://www.defrancostraining.com/articles/archive/articles_westside.htm

[bigDman]

And how come you should avoid a smith machine at all costs??
because it puts the bar in a fixed path that is not natural at all. Look at good bench technique and tell me if the bar goes in the same motion the smith machine puts the bar (straight up and down. Same with squats. How are you suppose to sit back with a squat if the bar is fixed in a straight line

I’m sure learning to squat and bench correctly will enable you to move more weight

Now I believe most people train the core wrong. I see the core as having a couple main functions including Stabilization and transferring of power, Prevention of rotation, Maintaining a healthy back, and Maintaining optimal pelvic alignment. Therefore I think the core should be trained for stability.
When I think of core stability I think of 4 types of stability.
Anterior stability (reverse crunch, dead bug, etc.)
Rotary stability (cable punch, two-point row)
Lateral stability (suitcase deadlifts, single-arm overhead pressing)
Basic stability (planks and zeacher squats)

That’s enough for today I will touch on squat and bench later


I have been doing this program for about 3 weeks and my bench has gone up by 20 lbs, i don't know if that's good but it's working very well for me
http://www.defrancostraining.com/articles/archive/articles_westside.htm

defranco's program is a good one

[jrmelax16]

because it puts the bar in a fixed path that is not natural at all. Look at good bench technique and tell me if the bar goes in the same motion the smith machine puts the bar (straight up and down. Same with squats. How are you suppose to sit back with a squat if the bar is fixed in a straight line

I’m sure learning to squat and bench correctly will enable you to move more weight

Yeah, I can see what your saying, but what if you have no one to spot you?? Or is it still a waste of time then?? One of the main points of a Smith machine is safety. And for the squats, have you thought about taking a few steps forward and squatting like that, because that's just as hard as doing normal squats.

[bigDman]

iff you take a ew steps foward you wont start in a straight up and down postion. Smith machines arnt good they have a couple good uses but squating and benching on them is not good. You need to find someone to lift with. Someone to motvate you and spot you