FANTOM1...need some bench advice.

[MP5]

My workouts are coming along nicely, my back is almost fully healed. I was able to push up 300 on my last set yesterday, so I am getting there. Anyway, just wondering how many sets you do of flat bench not including warm up and a ballpark on number of reps?

If I am not mistaken you said in the past that you never do incline and flat during the same workout, that you do flat for a few weeks and then for the next few you do incline. That is what I have been doing and I have been throwing in some flys and dips, and that is it. I definately think I was overtraining my chest before. Thanks...

 

[May1010]

I can almost bench my weight.

 

[MP5]

May, I hope you can push up more than that. What are you weighing, like 170ish? Getting me bench to go up has been a struggle. I have been working my delts and tris a lot to help. Plus I think big delts make the upper body.

 

[May1010]

Yeah, I weigh 170. I'm benching 160. Sure, you can bench an additional 140, but you're also 50 pounds heavier than me. I'm happy with my gains to date.

 

[MP5]

Are you fucking with me? I figured even you were pushing more than that. If you are serious all I can say is hang in there and hit it hard. Work on your technique. The mind muscle connection seems to play a big role in bench press. But compared to some I am a weakling at bench. I think Fantom and Helmsman would embarass me in the gym.

 

[GLP]

How tall are you may?
MP5 your right getting a bench up is some hard ass work. On a finn dbal cycle got mine up to 325perfect for 1. Good for me but that I was about 18-20lbs heaver. Now its probably down to like 240(SAD)

 

[Austin316]

275 for 6 for me, natty so far. That will all change in 2 weeks hehehe, then maybe Ill be pushing some good weight

 

[thefantom1]

I'm glad my advice is helping....after I stretch and do a few side raises to get the shoulders going..I put 155 on the bar and do it 10 times....nice slow pace 2 count down and 2 count up...then what I do is this... I jump up to 225 and do 5 reps....(to get a feel for a heavier weight) then I jump up to 275 and do 8 reps.....last set I'll go to 295 and do 8 ( I could do more but Im by myself) and my flat benching is done...next I go to dips...I do 3 sets with 2 45lb plates on my waist......first set is 10 next 2 are 8.... chest workout is done....... On to shoulders....I usually use dumbell presses and always do sets of 8 (3 sets total..weight going up 5lbs each set) starting with 65lbs and going 75lbs... next I do side raises..very strict...15lb dumbells...for 3 sets of 8 and my shoulders are on fire...If I will then do 2 sets of of lying reverse raises for rear delts....using 10lb dumbbells.... next Tri's...if my elbow's are feeling good I love doing seated tri curls (or presses..whatever you call them) sitting reverse on a preacher bench to give my lower back support (same thing with the dumb presses) here I use a 45lb plate on each side of a curl bar...again 3 sets of 8......if elbows are sore...I will just do cable pushdowns... next exercise is cable pushdowns...3 sets of...................... yes!!!! 8 !! And that is the end of my chest shoulder tri routine.........done in about 40 minutes (about 1 1/2 minutes rest between sets) and my body is pumped and I am drained.....some guys may think that " only 40 minutes and only that few amount of sets"???? Don't knock it until you have tried it..... I also work out 3 days a week M, W, F.... and I am stronger in every lift now than I ever was....injuries are fewer also.....Give it a try MP5 and let me know how it goes...............(Oh yeah...after 1 month I switch my flat benches to incline benching for a month..and will usually drop the dips and go with incline flyes........)

 

[MP5]

Sounds like a plan. I used to do like 4 chest excercises and top it off with dips! Definately too much. I basically was using your method before I got injured and it was coming along nicely. Now that I am back into it I cannot wait to hit it hard again.