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omega chest workout
- Thread starter rh0iue
- Start date
OneBreath
Elite Mentor
The pressing movement is DB bench on a slight incline (about notch 3).
I did this little routine for a bit last year and can vouch for its effectiveness.
I now do most of my pressing with DBs on a slight incline. Even on a 5x5. Quite effective.
ask for swole's input on this. his chest routine is whacked out...no benching, yet his physique is pro status
where is this "unofical routine" ur talking about.
You don't have to believe it, however it just maybe the best investment to your physical structure you ever made.
Omega is no joke. All I can say is the biggest non believers will become his strongest proponants!
Omega is no joke. All I can say is the biggest non believers will become his strongest proponants!
OneBreath
Elite Mentor
IMHO i wouldn't equate bench presses to chest as squats are to legs. The reason is the base. Because you are not standing, there are different methods of pressing that can be utilized. I probably thought this too at one time until i utilized other means. Also there tends to be more injuries related to flat barbell bench than other methods.
Speaking of DB press, my favorite video:
djeclipse
New member
Injury aside, if you are able to do flat bench with a bar (not dumbells) it is the best thing you can do for mass and strength. You are able to press more weight (load) with good form with a bar opposed to dumbell press, and the body responds to the load we put on it.
Unless you physically can;t do straight bar bench due to injury it should be the staple of your work out.
OneBreath
Elite Mentor
This is certainly debatable and probably will end up being a personal decision. Rippetoe himself says in SS 2nd edition that unless you are training specifically for the bench press event in a powerlifting meet that the DB press is a better movement for any other purpose (e.g. mass and strength).
Your point of load however cannot be ignored. There is no other freeweight press where you can load as much weight on as the flat barbell bench press.
I personally use DB press and heavy weighted dips as the basis of my chest training due to the injuries i've experienced and many others have experienced, with the flat BB bench press. Of course this problem doesn't exist until you start adding some significant weight to the bar so i would still recommend a beginner to start with flat bench press.
Difficult topic. I still wouldn't compare it to squats or deads. If anything the standing press would be the upperbody comparison.
