omega chest workout

[djeclipse]

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.

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?

Difficult topic. I still wouldn't compare it to squats or deads. If anything the standing press would be the upperbody comparison.

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]

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?

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.

 

[dabuffguy]

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.

 

[rh0iue]

where is this "unofical routine" ur talking about.

lol i siad official not UNofficial lol

 

[rh0iue]

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!

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]

I did Omegas chest routine for 6 weeks. When I went back to heavy weights my strength through the roof...go figure...

 

[Sub-Zero]

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.

!!!

 

[dabuffguy]

On a side note, I applied omega's chest routine to my rows for my back the last couple weeks. All I can say is it kicks ass.

I don't know what his back routine is like for his clients, but the structure of this chest routine works well on your back too.

 

[OneBreath]

On a side note, I applied omega's chest routine to my rows for my back the last couple weeks. All I can say is it kicks ass.

I don't know what his back routine is like for his clients, but the structure of this chest routine works well on your back too.

I once did the same thing for shoulders with standing db presses. Ouch.

 

[OMEGA]

I did Omegas chest routine for 6 weeks. When I went back to heavy weights my strength through the roof...go figure...