almost at 300

[Chris52686]

Well im gettin close i benched 285 today. I thought it was pretty good, i weigh 175 and am 17yrs old, but i want 300 very badly. Any suggestions on a new chest routine to help me out with my goal.

I currently do
flat b-press-5X8
incline 5X8
decline 5X8
flys 5X8

 

[Liftbig]

ditch the flys, they wont help your bench at all. you need more tricep work.

 

[Brett44444444]

personally I like flys, but they do seem to build more size than they increase strength. Like liftbig said, I'd do some closegrips and skullcrushers. You could try adding a speed benching day in or something, other people know a lot more about that than I do.

 

[Mike_Rojas]

I'm right with you.. I just got 290.

 

[gretak911]

Great job. Have you ever thought about lowering your reps down to the 3-5 rep range for a couple of weeks?

 

[Chris52686]

Have you ever thought about lowering your reps down to the 3-5 rep range

I have thought about it but have not done that yet,How many sets would you recommend if I try it that way, how many times should i perform the 3-5 range per week(1?)

 

[MJBossman]

I think your'e doing too much volume. I think for strength gains you need less volume, volume is for muscle.

My routine is:

Flat BB: 3 sets of 4-6 reps
Incline BB: 3 sets of 4-6 reps
Weighed Dips: 3 sets of 6-8 reps

Every other week I use dumbbells. It's worked for me. Oh yea, as said, make sure you're doing dips, close grip bench, and military presses.

I benched 315 a few months ago using this routine. I think 4-6 reps is perfect, try it out.

 

[gretak911]

I like MJBossman's routine alot.

 

[sweetypetey]

I just hit 315 for 4 reps this past week. Keep it up and you'll get there. BTW drop sets are awesome, they really helped improve my strength and bench. Best of luck.

 

[heavyweight1987]

im at 265 right now my goal if 300 in a while before i get into my ngrade!!

 

[thebrute]

oh, you've got time to surpass 300, bro. as for chris52686, ditch the flyes and do more tricep work. i also need to know how you did 285...like what were your warmups and weights like prior to your last attempt? tb

 

[Chris52686]

Well actually I just started with 230 for 8 reps (after stretching a good bit) then tried 250, got that pretty easily so i just went by from tens for one rep up till 270, then just tried 285 and barely got it

 

[thebrute]

you should try doubles or singles when attempting a max here what i would do next time:
135x12
135x10
185x6
225x3
275x1
285x1
305x1
give this a try and let me know how it works brotha. tb