Need to improve benching strength ..

[Luciano_]

I have made nice strength progress in all my muscle groups lately, but my benching has fallen behind … Don’t know why, my shoulders and tris are doing ok though.
For now I am just benching 3 x 8 to failure. What do you recommend? Shall I go for a 5x5 routine?
I care about size, but I know that size and strength is closely related …
I am doing a lot of flyes and db press, but I want to bench more because I really like that exercise.

I would thank some suggestions …

Cheers!

 

[Buddy_Christ]

i liked 5x5 for bench and will continue to do it throughout the summer. it got me from a 200x3 to a 235x3 max flat bench in just under 4 months. chest growth didn't seem too dramatic, but i'm overly critical of myself and that might be why i'm not seeing it.

 

[resonator]

I'd suggest...
5x5 flat dumbell bench
2x8 slight dumbell incline
2x8 slight incline dumbell flies (go fairly light and concentrate on getting a full stretch at the bottom, and rotate your palms facing up at the top of your lift to get a good squeeze with your pecs.)
Also make close grip bench your primary exercise for your triceps. Maybe go 5x5 with them.
This worked very well for me.
Also, make sure you aren't using your front delts too much in your benching. When you lay on the bench, focus on pinching your shoulder blades together behind your back. Keep your shoulder blades together for the entire lift. Use less weight too, at first, until you are comfortable. This will emphasize your pecs more.

 

[Buddy_Christ]

i never cared for the 2x8-10 rep/set scheme. i go 3 sets, 10, 8, 5-6 reps, increasing weight with each set. if i can hit 6 reps on that last set, i know the next week it's time to bump the weight up again. i'll jump up by 10lb dbs during those 3 sets. i'll be just shy of failure at the end of every set.

when i try to keep the same weight and do 2 sets of 8-10, the second set i can't complete. i dunno why that is either. if i go lighter, i don't feel like i'm getting enough work.

just my $0.02.

 

[kansasfarmman]

Westside training is the key.

Forget about bodybuilding workouts. BTW, what about your squat? So many threads about benching. . so little about squatting.

 

[wnt2bBeast]

If you want good pecs i would stress inclines both barbell and d-bell..everyone loves the bench but its not the best exercise for pecs..i am not saying you should never bench..

 

[JeSt3r]

If you want good pecs i would stress inclines both barbell and d-bell..everyone loves the bench but its not the best exercise for pecs..i am not saying you should never bench..

Why is that tho? i do all three and im seeing pretty decent gains in my chest...alot better from what i used to have

 

[wnt2bBeast]

Why is that tho? i do all three and im seeing pretty decent gains in my chest...alot better from what i used to have

first most people do not bench properly they merely seek to lift the most weight possible regardless of form..It seems to me that 9 out of 10 people bench merely to impress those around them or to brag to their friends..So those that merely seek to move weight to impress are really stressing their front delts and tri's more than the pecs..I am not against benching its a part of my routine but im much more concerned about feeling it in my pecs rather than piling on the weight for 3/4 of a rep and then brag that i got 350!!

 

[JeSt3r]

lol if i wasnt using proper form id probally kill myself because of the weights i use lol....maybe next time ill do incline dumbells instead of flat

 

[wnt2bBeast]

lol if i wasnt using proper form id probally kill myself because of the weights i use lol....maybe next time ill do incline dumbells instead of flat

if your seeing results and feeling it in the pecs then you most likely have good form..you have a good mix though so keep that up..use them all d-bells the bar just keep at it and youll progress nicely

 

[JeSt3r]

if your seeing results and feeling it in the pecs then you most likely have good form..you have a good mix though so keep that up..use them all d-bells the bar just keep at it and youll progress nicely

well seems that i lost some fat around my chest (which i thought i never had) so now i look liek i have a chest lol..its not gigantic or anything but its getttin bigger...i should try doing arnolds chest routine =P

 

[wnt2bBeast]

well seems that i lost some fat around my chest (which i thought i never had) so now i look liek i have a chest lol..its not gigantic or anything but its getttin bigger...i should try doing arnolds chest routine =P

good work bro..i wouldnt copy arnolds routine per se but maybe incorporate the same exercises but with less volume..im sure arnies routine is 20+ sets?

 

[JeSt3r]

http://www.elitefitness.com/forum/showthread.php?t=322949

check it outttttt

 

[wnt2bBeast]

I really think that would be too much volume for you and most people who arent chemically assisted..but whats useful his to copy his rep scheme and the exercises..just trim some volume off to suit your needs and your all set...

 

[JeSt3r]

anyone wanna tell me what a dumbell pullover is?

 

[wnt2bBeast]

anyone wanna tell me what a dumbell pullover is?

you lay with ur back across the bench grasp a d-bell with both hands lower it behind your head then pull it overhead until you reach ur chest..its more of a finishing type of move that not many do today..not sure why..ill try to find some links with pics..

 

[JeSt3r]

you lay with ur back across the bench grasp a d-bell with both hands lower it behind your head then pull it overhead until you reach ur chest..its more of a finishing type of move that not many do today..not sure why..ill try to find some links with pics..

can u do it with a cable row thingy

 

[wnt2bBeast]

can u do it with a cable row thingy

heres a link
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

 

[JeSt3r]

heres a link
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

thanks homie! maybe ill add that into my workout...last chest workout was the first time i felt sore in my chest...i guess my workouts are getting better....

 

[wnt2bBeast]

 

[solidg]

try negatives

 

[Luciano_]

Thanks guys, good info.
I won't go for the 5x5 now but I will consider it for the future.
I'll try some negatives and 3 sets 10 - 8 - 6 adding to failure.
Let's see what happen.
My chest routine is about ~18 sets, mainly flyes and db press. But I am a hell of hard gainer, I gain very clean but I have to sweat blood for half an inch !
The other option is to shave myself, I would look bigger ! :groovy:

Thanks again for the suggestions !
Cheers.

 

[wnt2bBeast]

Thanks guys, good info.
I won't go for the 5x5 now but I will consider it for the future.
I'll try some negatives and 3 sets 10 - 8 - 6 adding to failure.
Let's see what happen.
My chest routine is about ~18 sets, mainly flyes and db press. But I am a hell of hard gainer, I gain very clean but I have to sweat blood for half an inch !
The other option is to shave myself, I would look bigger ! :groovy:

Thanks again for the suggestions !
Cheers.

Did you list stats at all? 18 sets sounds like you may be doing too much..Im all for volume but its something that needs to be worked up to and even at that it may not be suited for everyone..But i think your problem is what u said yourself, flyes are not going to give you a massive chest!

 

[Luciano_]

Thanks Wnt ...
I don't know what you mean with the "list stat at all" ...

I know that ~18 sets is too much, but I feel happy with them. I am trying to figure out if it's going to spoil my gains or not.
If doing too much is not good at all, then I'll cut it, but if it is the same I'll continue.
I am working to failure almost every last set of each exercise and I add little weights every week (between 1 - 5 lbs).

Remember that I am just an amateur beginner and I don't think I'll gear in the future.

Thanks again
Cheers

 

[wnt2bBeast]

Thanks Wnt ...
I don't know what you mean with the "list stat at all" ...

I know that ~18 sets is too much, but I feel happy with them. I am trying to figure out if it's going to spoil my gains or not.
If doing too much is not good at all, then I'll cut it, but if it is the same I'll continue.
I am working to failure almost every last set of each exercise and I add little weights every week (between 1 - 5 lbs).

Remember that I am just an amateur beginner and I don't think I'll gear in the future.

Thanks again
Cheers

you answered my question..lol wanted to know how long uve been lifting etc..for a beginner 18 sets is going to do more harm than good..i am not against volume but you need to start off a little lower than work up to it..being happy doing 18 sets will not make u grow..i understand your enthusiasm..i love training and wish i could do heavy squats deads and bench every day all day...but that would do more hamr then good for me..star of with 9-12 sets and really push hard..see how that goes for a while!!

 

[Sub-Zero]

If you want good pecs i would stress inclines both barbell and d-bell..everyone loves the bench but its not the best exercise for pecs..i am not saying you should never bench..

what if i am using my left pec, but my right tri/front delt?

is there a way to know this or correct it?

 

[Luciano_]

you answered my question..lol wanted to know how long uve been lifting etc..for a beginner 18 sets is going to do more harm than good..i am not against volume but you need to start off a little lower than work up to it..being happy doing 18 sets will not make u grow..i understand your enthusiasm..i love training and wish i could do heavy squats deads and bench every day all day...but that would do more hamr then good for me..star of with 9-12 sets and really push hard..see how that goes for a while!!

Ok, I'll do it .. 12 sets are going to be ok.
Thanks for the advice.

 

[wnt2bBeast]

what if i am using my left pec, but my right tri/front delt?

is there a way to know this or correct it?

not really sure what youre asking me..I mean if the bar is not mving up and down in even fashion then i guess you're overcompensating or stressing those muscles more than your chest? not really sure on that though..When benching im assuming you want to build your chest? so if you're more sore in your front delts than your pecs do you think your really getting into the chest fibers?

 

[bignate73]

soreness is not an indicator of growth.

 

[JeSt3r]

soreness is not an indicator of growth.

yea but soreness is an indicated of a muscle being taxed ...this proves a purpose in this discussion

 

[wnt2bBeast]

soreness is not an indicator of growth.

I agree with you but im assuming that hes benching with improper form and most likely feeling it more in his delts than the pecs..i guess the word sore wasnt a good choice..

 

[bignate73]

the problem lies with compound movements. keep in mind: delts and tris are smaller muscle groups than chest. fatigue and such will hit these areas alot faster and harder. its not improper form, its the nature of the lift. another possibility is that his form (elbows wide) puts an extreme stretch on his ant. delts. leading to soreness.