Can't gain in bench... (very low bench for my size)

[jstrick2]

Drop slightly in volume...


Eat until the weights go up...


Pretty simple and works 99% of the time.

I would be your diet is the main problem.

 

[musketeer]

Follow this chest routine, which works chest 3x a week (along with everything else):

Mon
Dips 5x5

Wed
Bench 5x5 OR 5 x 3

Fri
Low Inc Dumbell 5x5 OR 3x8

It's much more effective for building your upper body pressing strength because you are getting 3 chest workouts a week as opposed to one or two, and you are doing all of the different exercises fresh instead fatigued from other pressing work.

 

[Kabeetz]

Perhaps your problem is your workout frequency. Maybe u should try doing two 10-12 set chest workouts a week. Also include flye movements and natural pullups in that. I know plenty of people who've had to adjust their chest routine frequency in order to see results.

In addition perhaps you should stop training arms to see if this improves your chest results, and make sure dont train them for AT LEAST 48 hours before your chest workout.

Just a couple ideas.

 

[view]

Perhaps your problem is your workout frequency. Maybe u should try doing two 10-12 set chest workouts a week. Also include flye movements and natural pullups in that. I know plenty of people who've had to adjust their chest routine frequency in order to see results.

In addition perhaps you should stop training arms to see if this improves your chest results, and make sure dont train them for AT LEAST 48 hours before your chest workout.

Just a couple ideas.

Flye movements are pretty much useless for building a good chest.

 

[musclemom]

Flye movements are pretty much useless for building a good chest.

'scuse me, not to interrupt ... I do flyes and if I'm just giving myself DOMS for no good reason I'd drop them like a bad habit (I am very prone to DOMS).

Is this true???

I actually have always felt that flyes seem to work the shoulder girdle more area over the pectoralis muscles specifically, but I do like the stretch they provide, I think they encourage good posture (silly, I know), and I have some shoulder issues and I think they're a good shoulder exercise as long as you don't go too heavy for your own body.

BTW, I have a rotten bench, too, and I've come to the conclusion that it's a MAJOR leverage thing. I'm long limbed, hense, lousy at benching. I'd love to see an exercise physiologist do some sort of study ...