My bench SUX!!!!!!!!

[Wizzyman]

I need help guys! My bench sux. I dumbbell flye as much as I dumbbell bench! My tris and delts are not that weak. My training partner and I cant work it out! I hurt my elbow a while ago, but it hasn't stopped strength too much in arm and shoulder exercises, just the f#%!ing bench!

 

[kunta]

whats your rountine for chest and whats your diet?

 

[bigrand]

WOW, if you fly as much as you press, there is something wrong. Tell us more about your training regimine

 

[The mann]

what are your stats and bench?lets see the routine..........

 

[The Shadow]

I need help guys! My bench sux. I dumbbell flye as much as I dumbbell bench! My tris and delts are not that weak. My training partner and I cant work it out! I hurt my elbow a while ago, but it hasn't stopped strength too much in arm and shoulder exercises, just the f#%!ing bench!

If you fly as much as you press, then your delts and tris are very, very weak.

What is your max flat bench and what is your max military.

 

[Jabs]

If have been doing dumbell work for a while switch to barbell for a month or two. Maybe your muscles are bored with your work out.

 

[sysopt]

I think it's your tri's because there is front delt involvment during flyes and evidently they aren't doing too bad. I also believe if you want to get better at something you've got to do it regularly, meaning every workout.

 

[Enock]

I also believe if you want to get better at something you've got to do it regularly, meaning every workout.

I know what you meant but others might get confused.

To make it clear: Everyworkout being training of that particular muscle group. NOT every time you train.

 

[Wizzyman]

Wizzymans chest routine

My current chest routine is as follows - I do change it around about every 3-4 weeks, and reps vary weekly.
Flat bench press 4 sets 12-6 reps
Incline flyes 4 sets 12-8 reps
Wide hammer strength bench 4 sets 12-6 reps
Cable x-overs 4 sets 15-12 reps

My training split is as follows

Mon: Chest
Tues: Legs
Wed: Back
Thurs: Shoulders
Fri: Arms

(abs with cardio)

 

[Lord_Suston]

Start hitting up the shoulder more and tris, cause if your flyes are strong then the supporting muscles in bench are not doing it. Listen to the other brothers on the board they know their shit.

 

[powerlifterjay]

Your delts are probably getting adequete work. Its your tri's number 1. And your back. yes your back (lats). If your lats are weak so will be your bench. Try some close grip benches, maybe go do some rack lockouts. Forget the flies and when your done benching do a heavy tri movement. Make tris your number 1 priority. Train your bench liek a powerlifter and you will get stronger. You may not agree with me but i bench over 600lbs at 235lbs. And practicing what i just told you is what got it for me.

 

[The mann]

watcha doin' in these parts,

 

[powerlifterjay]

I just thought i would expand and try to reach out to normal people for a bit! Plus i am bored.

 

[The mann]

 

[Wizzyman]

cheers dude

Cheers powerlifterjay. I'm gonna do some rack lockouts next Mon, and you're right, my tri's are pretty lame. I'll hit them hard with chest. I can't french press coz my elbows a bit rooted, so I'll hit them with close-grips and pushdowns. I'm looking at doing some power work anyway.