Please post your chest workout

[niasdaddy2005]

I am trying to acheive a 2x body weight bench (am about 60lbs short) but am struggling trying to put together a good chest workout. Just wanted to see some workouts to help me put one together any help is greatly appreciated. I can only stand to gain about 10-15lbs and still be able to cut to make weight. Is the added 10lbs not enough of a mass gain to support a 60-65lb bench increase?

 

[D1mrshll]

incline high on the chest is what I do. Decline helps as well. Mainly try lowering your weight but do really slow reps this will increase strength. Do this for a little while then start to go up 10 pounds a week. Anything you can do 10 X go up another 10 15 pounds. I had the same problem but this guy at the gym wieghs 197 and puts up 300+. All because he did this workout. Slow reps keep form feed the demond

 

[gettnlarge01]

How is your form?I trained a guy that weighed 185lbs and was benching 330lbs.I use dumbells for about 75% of all my chest exercises.It takes more muscle to move them independantly than it does to move the weight with a bar connecting the weight together. When I use the bar it is just for high reps[15-30].Go slow on the way down and power the weight up.You can do rest/pause were you stop the weight about an 1inch off your chest for a count of 3sec then power it up.

 

[niasdaddy2005]

How is your form?I trained a guy that weighed 185lbs and was benching 330lbs.I use dumbells for about 75% of all my chest exercises.It takes more muscle to move them independantly than it does to move the weight with a bar connecting the weight together. When I use the bar it is just for high reps[15-30].Go slow on the way down and power the weight up.You can do rest/pause were you stop the weight about an 1inch off your chest for a count of 3sec then power it up.

I have been working alot on my form lately thanks to info on this site. Im still having trouble tucking my elbows and pulling my shoulder blades in tight. Havent gotten to the point where correct form feels comfortable yet, but am working on it. I too am switching to mostly DB work, I only use the BB for my first set which is heavy flat bench and for close grip. The incline DBs are giving my upper chest a great burn but am having trouble getting lower chest to burn the same way, any advice?

 

[Tweakle]

Do not train like a bodybuilder (inclines and pec dec flyes are not going to get you a strong flat bench). First you need to learn how to bench, got to elitefts.com and educate yourself. Second you need a good PLing coach or an experienced lifter). Third you need a STRONG back, rows and heavy pulls work the muscles that stablise the bench.

Heavy triples, rotate your %ages, pause benching to build the explosion off the chest, assistance work that helps in your weak areas (dips or close grips if the tris are a problem, db ball presses to build shoulder stability), declines and/or board presses to build up strength in the top 3/4 of the lift, patience and consistancy.

e.g. workouts for me

Decline, 5,3,1, backdown of 6-8
heavy rack shoulder presses 3 x 5
DB ball presses for 2 x 20


or

Flat, paused for 3 x 3 (last set is a true max)
Dip 3 x 5
Lying DB tri ext 3 x 8-10

edit.. just read you're looking for a 'burn'. Well, good luck with that bro. Burns and pumps dont make for a big bench.

 

[niasdaddy2005]

Do not train like a bodybuilder (inclines and pec dec flyes are not going to get you a strong flat bench). First you need to learn how to bench, got to elitefts.com and educate yourself. Second you need a good PLing coach or an experienced lifter). Third you need a STRONG back, rows and heavy pulls work the muscles that stablise the bench.

Heavy triples, rotate your %ages, pause benching to build the explosion off the chest, assistance work that helps in your weak areas (dips or close grips if the tris are a problem, db ball presses to build shoulder stability), declines and/or board presses to build up strength in the top 3/4 of the lift, patience and consistancy.

e.g. workouts for me

Decline, 5,3,1, backdown of 6-8
heavy rack shoulder presses 3 x 5
DB ball presses for 2 x 20


or

Flat, paused for 3 x 3 (last set is a true max)
Dip 3 x 5
Lying DB tri ext 3 x 8-10

edit.. just read you're looking for a 'burn'. Well, good luck with that bro. Burns and pumps dont make for a big bench.

When i mentioned the burn i meant that my lower chest doesnt burn or feel like it was worked properly after my chest workout. Im not looking for a bodybuilders burn that comes from higher reps but i do want my whole chest to feel like it was worked. This is the powerlifting forum i posted in right? The reason i do inclines is like i said want to work my whole chest. Thank you for posting your workout though, i did try the pause sets the other day and they really worked. I do the close grip and am doin more tricep work because like you said lockout is my sticking point. And to be honest dont even know exactly what peck deck flies are and the only cable exercises i do are tricep puchdowns.

 

[Scotsman]

Do not train like a bodybuilder (inclines and pec dec flyes are not going to get you a strong flat bench). First you need to learn how to bench, got to elitefts.com and educate yourself. Second you need a good PLing coach or an experienced lifter). Third you need a STRONG back, rows and heavy pulls work the muscles that stablise the bench.

Heavy triples, rotate your %ages, pause benching to build the explosion off the chest, assistance work that helps in your weak areas (dips or close grips if the tris are a problem, db ball presses to build shoulder stability), declines and/or board presses to build up strength in the top 3/4 of the lift, patience and consistancy.

e.g. workouts for me

Decline, 5,3,1, backdown of 6-8
heavy rack shoulder presses 3 x 5
DB ball presses for 2 x 20


or

Flat, paused for 3 x 3 (last set is a true max)
Dip 3 x 5
Lying DB tri ext 3 x 8-10

edit.. just read you're looking for a 'burn'. Well, good luck with that bro. Burns and pumps dont make for a big bench.

As per usual Tweakle is right on, the only thing I would add is weighted ab work for increased core strength.

Cheers,
Scotsman

 

[|3ossman]

if i were going to train someone for pure strength, this is the chest workout i would layout for them (it depends on a lot of factors, but this is a good start), and you will add mass too.

First, dont do chest for a good week, make sure youre nice and recovered from your last workout. Max out on flat bench, you need to find somewhere to start. Something like this...

barx10
135x8
185x5
225x3
275x1
295x1
305x1 <here's your max everthing will be based off this
315x0

from here you can plan your workout and have a good place to start

Mon
-flat bench 5 sets of 5 reps w/ 250lbs (about 80% of your max). when you get through the full workout completing all reps and sets you will bump up the weight 5lbs next Mon.
-just two or three light assistance movements (db press, flys, incline, etc..) two easy sets of each, you do NOT want to fail on these. something you can do fairly easy for 10reps.

Thurs
-flat bench 8 sets of 3 reps with about 60% of your max, you would take 175-180lbs and stay with this weight every week, it does not go up weekly. the point is to build explosiveness and speed. you do the sets as fast and hard as possible (keeping perfect form and control), only 1 minute rest between sets. if your form is lacking and speed is down, drop the weight, the point of this workout isnt to move as much weight as you can, so be honest with yourself. if the set cant be completed in 3 seconds, drop down.
- 2-3 assistance exersices 2 sets of 8-10 reps each
- heavy pin presses. hopefully you have a power rack at your gym to do these, they are very helpful in adding lbs to the bench IMO. you set a bench inside the rack and set the pins so you only have 2-4" of ROM on the benchpress at the top. start at your max, lockout and hold it for 3reps. add more weight until you fail on triples, then do singles until you fail. remeber to hold the weight at lockout for a couple seconds. this will train your CNS to handle the heavier weights and give you a lot more confidence when you feel how much lighter your working weights feel compared to this.

If you followed this routine for 8 weeks and then max out on the 9th week i will gaurantee you youve added atleast 20-30lbs to your bench, if not more. to use this for yourself just use the percentages i layed out. btw 1lb of LBM is good for about 1-2lbs of iron per lb gained, so say you gain 10 lbs you bench will go up 10-20lbs just from the extra muscle, thats LBM, not mcdonalds mass.

 

[gettnlarge01]

That"s a nice routine Bossman!! I have used something similar to it for the guys I"ve trained on the bench.