So you want more poundages on your bench

[Lord_Suston]

I made mine and ask the manager of my school gym if I could use them. He was cool about it, nothing you can make at home depot. Bands are a good suggestion as well

 

[louden_swain]

Yes. . .you guys mention some great ideas, but this stuff is not permitted in the gym for liability issues. . .sounds stupid, but its true.

 

[JOKER47]

Yes. . .you guys mention some great ideas, but this stuff is not permitted in the gym for liability issues. . .sounds stupid, but its true.

Time to expedite the home gym, bud.



Joker

 

[Lord_Suston]

shit that seriously sucks

 

[The Red Dragon]

So Suston, if I wanted to 5x5 my chest would you suggest that I do inclines for the 5x5 or the flat bench? (I'm going for hypertrophy)

 

[bigguns15]

BG15, I do inclines as accessory work (all my main work is flat...or as you said, declined-lol). When my rotators were in need of rehab, I couldn't even complete the inclined range of motion, but now that they're getting better, I like to add these for shoulder work. I have to do them with db's in a semi-pronated grip, and bring them low like when I bench, but they're really growing on me. Plus the stretch through my tie-ins feels really good after some heavy benching.

I want to add some weighted dips, and was thinking I would be better doing those in the bench plane. How do you perfrom yours?

Spatts, I've just started to add some rotator work into my shoulder day to see if that would help. Every so often, I can do incline dumbbell, but it has to be a really low incline and maybe in a position like you were talking about.

For my weighted dips, I do them on a dip station with a dip belt thing around my waist and the weight hanging. I try to go more forward to hit my chest somewhat too.

 

[spatts]

I was going to ask if you go forward! Seems more like it would mimic the bench plane and offer more carry-over. I built a dip station in my gym for squats, but I may be able to rig up an attachment for these too. If I could do them close and low, I think they could really help (assuming my shoulders are ready for that). Thanks!

 

[Lord_Suston]

So Suston, if I wanted to 5x5 my chest would you suggest that I do inclines for the 5x5 or the flat bench? (I'm going for hypertrophy)

I have had great success with 5x5, Polish hammer had a bunch of vids of us doing 275.
http://boards.elitefitness.com/forum/showthread.php?threadid=238600

I feel this has helped my size and bench much more than doing the traditional flat bench

 

[collegiateLifter]

Will they let you use bands? They can be used as well.

You might want them anyway when you get your home gym complete also.


Joker

bands are a bit more risky though to tinker with.

I have a question though. Do you guys think that if i am doin a sig amount of close grip flat benching and military presses, that i should still do a inclines very often?

 

[spatts]

CL, do you feel like you get alot over carryover to your bench from military presses? I ask because I have never felt like they help as much for me, and I figured it's because I never bench over my head. If you don't, then maybe you could alternate military presses with inclines? I feel like close grip work hits the tris hard, and incline work hits the shoulders hard...so that's the top and bottom of your bench. They way I see it, they should work together to compliment your overall benching progress. Just speculation though.