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omega chest workout
- Thread starter rh0iue
- Start date
OneBreath
Elite Mentor
The pressing movement is DB bench on a slight incline (about notch 3).
I did this little routine for a bit last year and can vouch for its effectiveness.
I now do most of my pressing with DBs on a slight incline. Even on a 5x5. Quite effective.
ask for swole's input on this. his chest routine is whacked out...no benching, yet his physique is pro status
where is this "unofical routine" ur talking about.
You don't have to believe it, however it just maybe the best investment to your physical structure you ever made.
Omega is no joke. All I can say is the biggest non believers will become his strongest proponants!
Omega is no joke. All I can say is the biggest non believers will become his strongest proponants!
OneBreath
Elite Mentor
IMHO i wouldn't equate bench presses to chest as squats are to legs. The reason is the base. Because you are not standing, there are different methods of pressing that can be utilized. I probably thought this too at one time until i utilized other means. Also there tends to be more injuries related to flat barbell bench than other methods.
Speaking of DB press, my favorite video:
djeclipse
New member
Injury aside, if you are able to do flat bench with a bar (not dumbells) it is the best thing you can do for mass and strength. You are able to press more weight (load) with good form with a bar opposed to dumbell press, and the body responds to the load we put on it.
Unless you physically can;t do straight bar bench due to injury it should be the staple of your work out.
OneBreath
Elite Mentor
This is certainly debatable and probably will end up being a personal decision. Rippetoe himself says in SS 2nd edition that unless you are training specifically for the bench press event in a powerlifting meet that the DB press is a better movement for any other purpose (e.g. mass and strength).
Your point of load however cannot be ignored. There is no other freeweight press where you can load as much weight on as the flat barbell bench press.
I personally use DB press and heavy weighted dips as the basis of my chest training due to the injuries i've experienced and many others have experienced, with the flat BB bench press. Of course this problem doesn't exist until you start adding some significant weight to the bar so i would still recommend a beginner to start with flat bench press.
Difficult topic. I still wouldn't compare it to squats or deads. If anything the standing press would be the upperbody comparison.
djeclipse
New member
Ya, this debate can get ugly fast, lol
But if you were able to do flat bench, had no injury, pain etc. would you still to Dumbell press or would you go back to putting up big numbers on the bench press?
I agree 100%, standing military press (Over head press, or what ever you want to call it) would be more comparable to squats and deads as you are at least using your core to stabilize the weight over your head, where flat bench you are simply pressing. There is one vido on youtube where Rppetoe even says the over head press is a better indicator for pressing strength than the bench. But universities and NFL use the flat bench as a measuring tool, and the bench is now we develop those "chesticles".
OneBreath
Elite Mentor
It's very difficult to say, i would have to erase my memory. I had a minor pec rupture. Pushing that weight up and feeling that pop in my right pec is ingrained in me. It absolutely scared the shit out of me.
And then of course i researched it and read so many horror stories of full tears where they were out for months and required surgery. For some reason, the vast majority seem to come from max effort flat bench instead of incline or db bench. Most speculate that during a max effort the form deviates slightly and puts the shoulder/pec connective tissue in danger. A max effort DB press doesn't seem to do this because both sides are free to move independently. Among those that have experienced this, there definitely seems to be a bias against flat bench for this reason.
Of course there is very little proven "science" behind this, it's mostly anecdotal evidence.
I switch it up every workout. I do BB press one week, and then do DB the next. I get stronger every week. I can do more reps at a given weight every time.
DB presses are always done at a slight incline. My overall chest appearance has greatly improved with Incline DB press.
When I do BB it is always flat. Incling BB for me tweaks my shoulders.
Lift in the 12-15 rep range currently. If I am lifting in the 5 rep range I always always use BB bench because you can load that sucker up with some serious weight. 5 rep DB is not as effective for me as 5 rep BB sets.
DB presses are always done at a slight incline. My overall chest appearance has greatly improved with Incline DB press.
When I do BB it is always flat. Incling BB for me tweaks my shoulders.
Lift in the 12-15 rep range currently. If I am lifting in the 5 rep range I always always use BB bench because you can load that sucker up with some serious weight. 5 rep DB is not as effective for me as 5 rep BB sets.
o haha naa i wasnt doubting it, in the actual "chest wo" from omega, i posted what i thought of it. I LOVED it. i would be enrolled already if it wasnt for the high price lol :/
cobracock1979
Member
I did Omegas chest routine for 6 weeks. When I went back to heavy weights my strength through the roof...go figure...
!!!
OneBreath
Elite Mentor
I once did the same thing for shoulders with standing db presses. Ouch.
in my opinion db>bb is u're looking for bb results. u use many more muscles/stabalizers with db...heavy flat benching is an injury just waiting to happen. many of the "proclaimed" experts try to get people away from flat due to the way it puts stress on ur pecs and shoulders.
djeclipse
New member
What is a slight incline? 10-15deg? 30deg? 45?
Oh, I meant I always do DB press at a slight incline.
I couldn't be sure on the Degree. If flat was 0, and straight up was 90deg, then I would say 15 degrees.
djeclipse
New member
What is the reasoning behind that? More emphasis on the shoulders?
On a side note anyone remember back in the day the biggest thing was decline barbell bench press? I remember watching a few guys get pinned with the bar on their throats, lol
i ended a chest routine once with decline back in the days. my shit was so fatigued, muscles gave out on the last rep and fell on my chin...the lil grip shit on the bar tore my chin up and left a nice "hickey" on my neck. was the last time i did that. i actually haven't touched the decline bench (besides hitting abs) in a LOOONG time.
btw-before anybody says anything my gym doesn't have a decline deal to do abs on, so i use the bench one so STFU!!!!
djeclipse
New member
lol, that thing was a death trap. You certainly aren't the only one to get injured on that thing.
Add together
1 ego filled activity + one lift that places the bar on your face/ neck when you fail = lots of injuries and funny stories to tell the grand kids.
Sit up's are ok to do on the decline bench press
