Flat Bench Problem!

[FLmuscles]

140's on incline is my 1 rep(with good form) max along with a couple of forced reps from my handy spotter
285 is my exact 1 rep max on flat bench
110's (db) and 235 (bb) is my exact 1 rep max for shoulder presses
and the most impressive(IMO) muscle group on my body is my triceps!!!!!!!!!WHYWHYWHYWHY

Why are you giving all these one-rep figures??? What type of bench workout do you do? If you just hop on ther and try do move as much weight as you can for ne or two reps, yourenot going to get anywhere.

I'm a bit of a benchaholic, and pecs are my absolute best outstanding bodypart. People often ask me, jokingly, "Are those real!?" I LOVE benching, but I don't do flat bench EVERY workout. When I do, I do a pyramid that starts right now at 245#, works up to 385# and then back down to a lighter last set, for 10-8-6-4-3-2-1-4+ reps. Try it. And keep mixing your workouts up to confuse those muscles. THis week, I did decline barbell first, then flat bench dumbells, then incline bench, then flat cable flies. Keep mixing it up and you'll break through that plateau.

 

[shiza]

Why are you giving all these one-rep figures??? What type of bench workout do you do? If you just hop on ther and try do move as much weight as you can for ne or two reps, yourenot going to get anywhere.

I'm a bit of a benchaholic, and pecs are my absolute best outstanding bodypart. People often ask me, jokingly, "Are those real!?" I LOVE benching, but I don't do flat bench EVERY workout. When I do, I do a pyramid that starts right now at 245#, works up to 385# and then back down to a lighter last set, for 10-8-6-4-3-2-1-4+ reps. Try it. And keep mixing your workouts up to confuse those muscles. THis week, I did decline barbell first, then flat bench dumbells, then incline bench, then flat cable flies. Keep mixing it up and you'll break through that plateau.



I already mix up my chest workouts more than that even!!
Pyramiding, forced reps and drop sets are a backbone to my chest workouts. The one rep figures are just to show overall power and strength for different partitions of my chest region, and I was wondering if my genetic structure is holding me back because i have freaky huge shoulders and my shoulder blades are twice the size of brock lesnars when doing a most-muscular pose.
It's like this- standing foward arms out
super strong, 30 degrees - 90 degrees
weaker, 30 degrees - (-75 degrees)

 

[FLmuscles]

I already mix up my chest workouts more than that even!!
Pyramiding, forced reps and drop sets are a backbone to my chest workouts. The one rep figures are just to show overall power and strength for different partitions of my chest region, and I was wondering if my genetic structure is holding me back because i have freaky huge shoulders and my shoulder blades are twice the size of brock lesnars when doing a most-muscular pose.
It's like this- standing foward arms out
super strong, 30 degrees - 90 degrees
weaker, 30 degrees - (-75 degrees) [/B]

Hmmm, maybe it is genetics then. DO you vary the sequence of your different exercises on each chest workout too? Try that if you don't already. WIsh I could think of something else to help you out here, but you can only fight genetics so much. Still, you shouldn't be permananetly platueaued!

 

[CytoMel]

I benched 400+ at 6'2, long arms w/o touching a steriod.

Come over to the powerlifting forum or www.elitefts.com and try the Westside bench press system..Its the best

 

[CytoMel]

I benched 400+ at 6'2, long arms w/o touching a steriod.

Come over to the powerlifting forum or www.elitefts.com and try the Westside bench press system..Its the best

 

[Zoomster]

I worked out with a guy like that. He was strong on almost every lift except his bench. He gained fast when training except for his chest. He did make gains on the bench but those gains were half based on percentages than the success he had with other bodyparts. I tried to help him with his workouts. I think it is a genetic disposition.

 

[genarr3]

I benched 400+ at 6'2, long arms w/o touching a steriod.

Come over to the powerlifting forum or www.elitefts.com and try the Westside bench press system..Its the best

Exactly. If you want to improve the appearance of your chest ask a bber, if you want to improve your numbers ask a powerlifter. It's two nearly completely different approaches.

 

[morningwood]

Do 100 push ups everyday for a month. Push ups are golden.

You may want to try this shiza. This improves bar speed very well which is crucial in having a big bench. Or you may want to try a powerlifting routine just for bench. Bench twice a week--first bench day maximal or near maximal efforts as usual, then second (dynamic bench day) use half of the weight you normally use with added explosion immediatly on contact with the chest for 3 sets of 5. You can incorporate this with nearly any other lifts that day because it is not too taxing. This sounds too simple but it improved by bench 30 lbs over a three month period.

 

[gunslinger11]

bump

 

[drveejay11]

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