Weird chest strength issue?

[xxbignipperxx]

OK I'm about to finish this cycle and i have gotten significantly stronger. But what I can't understand is why my flat straight bar bench is not that much stronger then my incline dumbells. Anyone have this problem?

For example, I rep 100lbs/arm at about 5 reps for incline dumbell. But for Flat bench I'm only doing 235-245ish for about 4 reps. What gives? Does it have something to do with the way my wrist is cocked on flat bench. My wrist tends to hurt with flat bench. I'm 5'9 184lbs, I know I know, the weight is not much compared to alot of guys!

 

[jubei]

Maybe worrying about your weight is your problem. I know it held me back for a while.

 

[xxbignipperxx]

Maybe worrying about your weight is your problem. I know it held me back for a while.

What do you mean?

 

[jubei]

I mean don't worry about the weight so much. Go a little bit lighter but with strict form and really feel the muscle. 6-8 reps minimum.

 

[xxbignipperxx]

I mean don't worry about the weight so much. Go a little bit lighter but with strict form and really feel the muscle. 6-8 reps minimum.

For a long time I trained like that, and my gains seemed minimal compared to going on the heavier side. I do minimum 4 reps now at heaviest.

 

[NapoleanComplex]

try the 5x5 program...works great w/ bench!! Also, when you are working chest, what do you work first, incline or flat?

 

[Paiddailey]

try doing a few sets of curles first, light , just enough to get a solid pump, or hit your back (lats) for a few sets, enough to get a pump, your bench will come up instantly

 

[IJ26]

I have a similar condition. I can rep out 225 for 10 on incline as a 3rd set but my best of 225 as a 3rd working set on bench is only 14

 

[BigPapaPump]

A few thoughts:

Do not try and compare lbs. between a db and straight bar, with db's you have more lateral movement and by default your form will not be as strict.

If your lifting weight is substantially different by using a straight bar in both flat and incline, try adjusting your grip on the flat bench. It's been my experience that most guys use too narrow of a grip to begin with. I always try to line up on the outside of the knurls with my pinkie fingers.

Your tri's are critical in flat more so than incline...maybe you have an issue there.

BPP

 

[xxbignipperxx]

try the 5x5 program...works great w/ bench!! Also, when you are working chest, what do you work first, incline or flat?

You are right on that. I work my incline first. But I have tried the reverse and not much different.