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Bench Press
- Thread starter Jordaz
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Might wanna read this too, it's not a routine, but should offewr some insights
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236818
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236818
RusPA81
New member
Jordaz said:What is the best way to train when trying to increase Bench Press? Anyone have a good program for this? I've tried 5x5 and DC's and they helped alittle. I can not seem to increase and pushing exercises. Should I be hitting the bench twice a week?
And twice a week is not the answer unless you are doing something like WSB, where they have ME and DE days.
erickthegreat11
New member
I bench every other day and continue to make gains.
day 1: Narrow bench, db press, jm press, triceps extensions, forearm curls
day 2: deadlift
day 3: wide bench, weighted dips, squat, quad extensions,
day 4: weighted pull ups, face pulls, pull downs, barbell curls, hammer curls, dumbell curls
day 5: start over with day 1
abdominal work every night, hamstring curls and soleus/calf work every other night
Day 2 is a bit incomplete as Im still tinkering around with exercises
This isnt to say I never have a day off either. When I stay out too late and dont have the energy or something like that, I will skip a day once in a while.
day 1: Narrow bench, db press, jm press, triceps extensions, forearm curls
day 2: deadlift
day 3: wide bench, weighted dips, squat, quad extensions,
day 4: weighted pull ups, face pulls, pull downs, barbell curls, hammer curls, dumbell curls
day 5: start over with day 1
abdominal work every night, hamstring curls and soleus/calf work every other night
Day 2 is a bit incomplete as Im still tinkering around with exercises
This isnt to say I never have a day off either. When I stay out too late and dont have the energy or something like that, I will skip a day once in a while.
Once a week is NOT going to get it. Train your chest at least twice a week if you're a hard gainer on chest.
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
BlkWS6
New member
Originally posted by Prime Rib
Once a week is NOT going to get it. Train your chest at least twice a week if you're a hard gainer on chest.
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
I have to disagree. I train chest once a week and I always make PR's from week to week (well of course to an extent)
Also, he said he has tried DC which would mean that he was benching twice a week (or performing some sort of chest movement twice a week) Maybe WSB is the way he should go now. I did a half ass version of WSB and still managed to put up my strongest bench ever to that point (now granted WSB is benching 2x a week but I think the De and Me days are much different then a lot of programs that call for training a muscle 2x a week).
Once a week is NOT going to get it. Train your chest at least twice a week if you're a hard gainer on chest.
I have trained my chest twice a week for years, and I never stop making gains. If you're having trouble, go heavy for a couple of months. Such as 3x3, do this on flat bench AND incline. Do as many dips as you can also. Dips will help increase overall upperbody strength, and i've found that dips will also help increase your bench. Good luck
josh
I have to disagree. I train chest once a week and I always make PR's from week to week (well of course to an extent)
Also, he said he has tried DC which would mean that he was benching twice a week (or performing some sort of chest movement twice a week) Maybe WSB is the way he should go now. I did a half ass version of WSB and still managed to put up my strongest bench ever to that point (now granted WSB is benching 2x a week but I think the De and Me days are much different then a lot of programs that call for training a muscle 2x a week).
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