currently 90K for 1 and around 77.5K for 6reps. Bench is hard for me and I find it hard to get the weight increases sustained.

Any tips on how to progress faster ?

train, train, train.

Cybiao, what are your stats? putting on muslce, and putting in time on the bench press, time squatting, etc is very very important, much more important than any little form tips I can give you. You're not seeing the forest for the trees - as of a few days ago, you weren't sure whether you were cutting or bulking, you were indicating you want to do both. I have an articlje on that subject somewhere on these boards I suggest you read. Until you get the diet in line, hit the weights wiht some intensity, and give it a month or two, we have nowhere to go. It is impossible to determine your 'weak link' in the bench press, squat, or any lift for that matter, if teh case isn't a weak link, it's a weak trainer (absolutely zero offense meant on that, it's because you're new, not because you're not trying). Until you pack on some size on that frame, and until you get more time under the bar, it's impossible to understsand where your problems are occuring (if you even have problems with them at all, whcih we couldn't possibly know at this point w/o seeing video of your form).

There's a link to the 'max-ot' training program on these boards, i suggest you read their routine and try that for a month. Eat a ton of food, lots of protein, and watch both your muscle grow and your numbers on these lifts grow. Then ask quesitons about how to improve them. As of now, the improvement is based on your hard work, not little technical benching details.

Train hard and progress, and EAT.

one of the big mistakes i was making was jumping under the bar too soon too cold ... i found that i could lift a lot better, in a lot better rhythm, without the shakiness and stiffness with a few free weight curls and lifts and just a few minutes of stretching my arms and shoulders ...

yep yep, nothing like a good warm-up to get the blood flowing.

You can also try like a 5x5 workout set for a month or two. And its not just benching that will will raise you rbench either. You need to work on shoulders, lats, and triceps. Also you need to SQUAT. Remmember this "No strongman never squatted". ou need to be a well-rounded warrior. Also, eat alot and tyry to take in alot of protein. Don't overtrain and good luck !!

Workout as normal then try the benchpress at the end, you may find it easier, if not then I just echo what the others said, train and eat like a pro.

nothing is that harder, only we need is good training center with good guide and a good partner to workout with. but i hope you will improve soon. even i used to get hard time for this one.

I think someone might need to do some more researching. lol

Bring the bar all the way down to your chest and hold it there instead of going down and then up right away, also I have heard more weight and less reps helps.

Negatives, right?

negatives have always helped me. they shock your muscles unlike alot of workouts. they get your body used to heavier weight, therefore making your max go up, i definitely think negatives are an excellent exercise to raise your bench max.

If you're bulking:
Lift higher weight with less reps. Ideally you want a weight that you can lift for a maximum of 6-8 reps. If you're able to do 10 or more reps than you aren't lifting enough weight. Lift slowly not rapidly and focus on form, can't stress that enough. Form Form Form, don't cheat yourself.

If you're cutting:
Lift a comfortable weight with a high amount of reps, pretty cut and dry here. The more reps the better.

I hope this helped, and in no way am I a professional trainer or anything.
The above info is just my personal experience
-Good Luck

Great advice already given. But to me, stretching is extremely important, along with eat, eat, eat, and work, work, work. You will never see the results by working half heartedly..

Hello

This is my first time to hear and came to know about this tip for getting my bench up,I will follow it regularly.