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Just benched 5plates
- Thread starter sk*
- Start date
Not to worry in the last 7 years I have spent in the gym I have seen exactly one guy bench 5 plates....for 1 rep. Changing up your routine is the obvious choice for me, I tend to get good results with my chest by using more hammer strength lately. (note: chest is probably my worst bodypart too though)
bigp3
New member
My delts tend to overpower my chest a lot for some reason. I have big ass delts but my chest was lagging. I changed my routine and my chest caught up. Just a thought here goes.
I pre-exaust my chest with sever sets of incline db flyes before doing my routine.
I then do Inclines, since I started working with inclines first my chest looks fuller.
I then do my flats
Finally I do some cables to pump it
Just what worked for me. We are all different. Maybe it is worth a shot though.
good luck
I pre-exaust my chest with sever sets of incline db flyes before doing my routine.
I then do Inclines, since I started working with inclines first my chest looks fuller.
I then do my flats
Finally I do some cables to pump it
Just what worked for me. We are all different. Maybe it is worth a shot though.
good luck
BigD50 said:
You got me confused or you didn't read well what I said, and next time read my thread before making a generalization.
I don't need excuses about legs, I've never missed a leg workout since I started working out and was thinking about going light on my legs cause they are at a good size now.
-sk
go_hard_80
New member
sk* said:Each plate weighed 5lbs though.
Why does my chest suck so much????? That's just one musclegroup that I can't get to get much stronger even though the rest do.
-sk
that suck if it makes ya feel any better i can only bench 2.5 real plates, but on the other side of things i squatted 4 1/2 plates for 1 rep the other day
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WARBIRDWS6
Guest
bench press poundage pussy here too. 
i can do DB bench heavy and rep out fly's and mid-range inclines....but bench don't budge. i figured it was my sucky tri's. and worst thing is i HATE working tri's. lol. i miss my pushdown machine, gotta get another one of those....that exersize is easy 
. really wish i could find a good tri exersize i feel comfortable with...i just dread them all.
i can do DB bench heavy and rep out fly's and mid-range inclines....but bench don't budge. i figured it was my sucky tri's. and worst thing is i HATE working tri's. lol. i miss my pushdown machine, gotta get another one of those....that exersize is easy . really wish i could find a good tri exersize i feel comfortable with...i just dread them all.WARBIRDWS6 said:bench press poundage pussy here too.
Reverse grip bench on smith bro, best tri exercise there is.
-sk
At first I thought you might have been bragging about almost 500lbs but obviously you have a bit more work to do. By the way, you saying that you should calm down in the legs because they are big already is just an excuse to slack off. I guess you did not know that your legs help the rest of your body grow. Maybe you should do max out on your bench and find out where you fail, if you fail near the top, your shoulders are weak and need work, if you fail around half way, it is a little more of your tries need work, but if you fail near the bottom then you just plain have a spoon chest and need to do a bit more bench press excercises. 5 plates eh hummph. try benching 415 at 200 lbs then post that!!
Shrek
Shrek
F
Frackal
Guest
dumbells combined with extreme (but safe) stretching for the chest
shrek1971 said:
1. The legs help the rest of body is a myth as I stated in another thread, do a search if you wish. Supposedly they release more gh, but since when does gh make you bigger?
2. I love the gym, if it was benecial I would be in the gym five hours a day training legs. However, my problem with legs is that IMO big legs look ugly as shit. Why train to get ugly legs?
-sk
For the one thousand time. If you want to improve the appearance of your chest ask a bber. If you want to improve your numbers ask a powerlifter. We have a powerlifting board here.
No offense, but the average bber knows nothing about how to bench the big numbers, it's a completely different approach.
No offense, but the average bber knows nothing about how to bench the big numbers, it's a completely different approach.
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WARBIRDWS6
Guest
sk* said:
Reverse grip bench on smith bro, best tri exercise there is.
-sk
damn, my smith machine faces the spare bedroom bed....hard to get the full bench under there....hmmmm...have to figure a way out to get a bench under there, maybe get one of those basic flat bench deals with no attachments at all.
sounds like a good exersize i should try though. probably will hate it. 
Why is it that people who have shitty benches , dont bench. Its the best mass builder period for chest! Doing hammer strength or DB's is only cheating yourself. If you want a good bench, you have to bench. Plus, look at traing routine and where your positioning hands on bench. If you want to bench 500lbs you have to work up to it. that means set of 8's, then 6's,5's,triples, doubles and finally singles, and this should take 12 weeks to get to a max. At a minimum. You cant burn out doing 275lbs for 12 and then throw on more weight and expect to get anywhere. ROME WAS NOT BUILT IN A DAY...............galaxy
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WARBIRDWS6
Guest
galaxy said:
flat benches are heavy,and they hurt my shoulders and elbows and stuff, and i get scared looking at all that weight and going up under it...
.....I train at a powerlifting gym. The top bench at my gym is 625lbs, 2nd is even 600lbs. We have about 8 other members with 500+ benches. I missed my 600 attempt BTW. Anyway, whenever someone new comes in and does there own routine, they usually start with fucking DB's or declines benches and always have some excuse why they cant bench. As they see others blasting heavy benches and get a hold of what the training routine is like, they finally see the light. And within 3 months are doing weights they never thought possible. And im talking drug free. Granted everyone in the top 10 is juicing.........And Warbirds, just put on some depends and go for some heavy weights. No one will even know you soiled yourself.LOL...............galaxy
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WARBIRDWS6
Guest
galaxy said:
lol. i try! i try! hey, week 6 of the sust/EQ cycle here and i'll try benches again.
BTW, my uncle is down from NH this holiday. pretty big natural dude. 6" 230. not bad for no juice. he got a little belly going just recent, but if he hit 215-220 he gets veins and a decent waist. he is from moltonborough (SP????).
Dr.RobertBanner
New member
I've had the same problem, my chest was my weakest bodypart. These are some things that helped me bring it up (not near as much as I would like, but it is improving and that is what counts):
- stick to barbell movements, flat and incline bench (and since you've been doing inclines only for a while, do flats first for a while), maybe with just a few sets of DB presses at the end for a pump
-Go heavy, 6-8 most of the time, 3-4 every other week or so...and WORK ON IMPROVING STRENGTH!! This has made a huge diff for me, strive to get stronger (while using good form) and the size will follow
-Don't over do the volume, I used to do 4-5 exercises for chest, and while that works for some people, it didn't for me, it was just too much. I like 2-3 exercises with 2-4 working sets per exercise
-use a grip that you are strong with and that you can "feel" your chest working with (for me this meant a bit wider)
just what has helped me, take it or leave it
- stick to barbell movements, flat and incline bench (and since you've been doing inclines only for a while, do flats first for a while), maybe with just a few sets of DB presses at the end for a pump
-Go heavy, 6-8 most of the time, 3-4 every other week or so...and WORK ON IMPROVING STRENGTH!! This has made a huge diff for me, strive to get stronger (while using good form) and the size will follow
-Don't over do the volume, I used to do 4-5 exercises for chest, and while that works for some people, it didn't for me, it was just too much. I like 2-3 exercises with 2-4 working sets per exercise
-use a grip that you are strong with and that you can "feel" your chest working with (for me this meant a bit wider)
just what has helped me, take it or leave it
alwayzgrowing
New member
there is a lady in my gym who can bench press over 500lbz. if i remember correctly, i think it was 515. so five plates and a dime on each side. got her website if you want me to post it
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Frackal
Guest
galaxy said:
Disagree that bench is the best mass builder for chest...proper benching aka powerlifter style lowering it to upper abs does not seem to involve the chest very much...dumbells are king (in general) for chest development
