Bench Press

[96crownvic]

I went from twice a week to once and I make much bigger gains now.

 

[assbeater]

if you are just concerned with how much weight you can put up i would make sure that your delts are getting stronger (especially the front delts). make sure you are doing db presses or front bar presses, laterals, etc.... guys who have big benches always have big delts. if you want chest development as well do db presses heavy (5-6 reps), always try to increase pounds even if it's for 2 or 3 reps.

 

[Jordaz]

Yeah it's the numbers I want to increase. I think my prob is in my delts and tris( along with my long ass arms that almost touch my knees). Heres my current split. Im a very hard gainer I cant do volume! I over trained on the 5x5 routine. Age 26 218lbs 6'1" been traing hard for last 3 years.

Monday.
Squats 2 sets 10-15 reps
Leg curl 2 sets 10-12 reps
SLDL 2 sets 10-12 reps
Calve Raise 10-18 reps

Wendsday
Bench press 2-3sets 6-8 reps
Incline Press 1 set 10 reps
OHP 2-3 sets 8-10 reps
Lateral Raise 2 sets 8-10 reps
Sometimes I trow in dips one set

Friday
Chins or cable pulls 2 sets 5-8 reps
Bent over row 2 sets 8-10 reps
Deadlift 2-3 sets 6-10 reps
Shrugs 1 set to failure



Sunday
Close Grip Bench 2-3 sets 8-10 reps
Tri extension 2 stes 8-10 reps
Barbell. Curl 2 sets 8-10 reps
Hammer Curl 1-2 sets 6-8 reps
Wrist and Grip work.

 

[Lord_Suston]

tons of incline...

ealrier this year I had problems benching anything over 300, I just couldn't get enough power to move the bar. Then I switched to Incline as my main bench excercise and worked on my shoulders... The later on in the year I had to relearn to bench it took me about 2 weeks, I got 315 for 5 and the week after I got 335 for 5. I have gone back to incline again because I want size more size and strength. But I know for sure that incline made it easier

 

[Jordaz]

yeah my incline numbers are weak. How many sets of inclines? When doing inclines should your arms be flaredout or elbows tucked into your sides? It seems when ever i do inclines heavy I get a pain in my lower side of my back?

 

[Lord_Suston]

yeah my incline numbers are weak. How many sets of inclines? When doing inclines should your arms be flaredout or elbows tucked into your sides? It seems when ever i do inclines heavy I get a pain in my lower side of my back?

I do a 5x5 for size and strength lately, but before I did 2 work sets by 6 reps with about 3 sets of warm-ups. My elbows are about 45 degrees from my torso, alittle close for bodybuilders and a little too wide for powerlifters . If the lower side of your back is hurting it means the weight is too much and you are arching your lower back to compensate. I would suggest lowering the weight and every week add 5-10lbs if all reps are perfomred correctly. It takes time but it works.

 

[Jordaz]

Thanx Lord Suston! I will give this a try No more flat benching then. I have to say this is the best board! Training board rulez!

 

[Lord_Suston]

Here's my routine so far

Incline 5x5
Flat bench 2x8-10 reps same weight as Incline roughly
Decline 2x8-10 less weight than others work on stretch and pure pectoral contraction

remember to work tris hard and military press these are key to lifting heavy

 

[Jordaz]

Here's my routine so far

Incline 5x5
Flat bench 2x8-10 reps same weight as Incline roughly
Decline 2x8-10 less weight than others work on stretch and pure pectoral contraction

remember to work tris hard and military press these are key to lifting heavy

Should I be doing my tris and Military press on chest day?

 

[assbeater]

you could, but seeing as you said you overtrain easy then i definitly wouldn't! do it a couple of day after chest