Weird chest strength issue?

[xxbignipperxx]

OK I'm about to finish this cycle and i have gotten significantly stronger. But what I can't understand is why my flat straight bar bench is not that much stronger then my incline dumbells. Anyone have this problem?

For example, I rep 100lbs/arm at about 5 reps for incline dumbell. But for Flat bench I'm only doing 235-245ish for about 4 reps. What gives? Does it have something to do with the way my wrist is cocked on flat bench. My wrist tends to hurt with flat bench. I'm 5'9 184lbs, I know I know, the weight is not much compared to alot of guys!

 

[jubei]

Maybe worrying about your weight is your problem. I know it held me back for a while.

 

[xxbignipperxx]

Maybe worrying about your weight is your problem. I know it held me back for a while.

What do you mean?

 

[jubei]

I mean don't worry about the weight so much. Go a little bit lighter but with strict form and really feel the muscle. 6-8 reps minimum.

 

[xxbignipperxx]

I mean don't worry about the weight so much. Go a little bit lighter but with strict form and really feel the muscle. 6-8 reps minimum.

For a long time I trained like that, and my gains seemed minimal compared to going on the heavier side. I do minimum 4 reps now at heaviest.

 

[NapoleanComplex]

try the 5x5 program...works great w/ bench!! Also, when you are working chest, what do you work first, incline or flat?

 

[Paiddailey]

try doing a few sets of curles first, light , just enough to get a solid pump, or hit your back (lats) for a few sets, enough to get a pump, your bench will come up instantly

 

[IJ26]

I have a similar condition. I can rep out 225 for 10 on incline as a 3rd set but my best of 225 as a 3rd working set on bench is only 14

 

[BigPapaPump]

A few thoughts:

Do not try and compare lbs. between a db and straight bar, with db's you have more lateral movement and by default your form will not be as strict.

If your lifting weight is substantially different by using a straight bar in both flat and incline, try adjusting your grip on the flat bench. It's been my experience that most guys use too narrow of a grip to begin with. I always try to line up on the outside of the knurls with my pinkie fingers.

Your tri's are critical in flat more so than incline...maybe you have an issue there.

BPP

 

[xxbignipperxx]

try the 5x5 program...works great w/ bench!! Also, when you are working chest, what do you work first, incline or flat?

You are right on that. I work my incline first. But I have tried the reverse and not much different.

 

[Bulldog_10]

Maybe your delts are helping out too much on the inclines.

 

[BodybuildingUniverse]

what about your development? is your lower chest lacking? If not, I wouldnt worry about the poundages too much

 

[jubei]

yeah, I agree be more concerned with muscle development. Also try doing flat bench first for a month or 2. You'll probably be surprised at the difference it makes.

 

[rm2738]

I think flat bench is way overrated. I hardly ever do flat bench anymore after I hurt my shoulder. My favorite is the 150 lb Kids that come up to me and ask me "how much do you bench?" You should see those little shits faces when I tell them that I don't.

 

[xonic2xonic]

Albeit inaccurate, flat barbell bench press is the primary benchmark for strength; when asked how much I can bench, I simply lie and say around 400.

 

[jubei]

People slam bech press way too much. Where do all of these negative feelings come from? Maybe its from thinking that all you have to do for a great chest is bench.

Benchpress either with a bar, or (as I prefer) dumbells, I and many others make great gains in chest, and to a lesser extent triceps and shoulders.

I do however agree, it is the primary benchmark of strenght, and beside the squat it should be up there. Lats are a completely different aspect that I won't touch on here.

 

[xxbignipperxx]

People slam bech press way too much. Where do all of these negative feelings come from? Maybe its from thinking that all you have to do for a great chest is bench.

Benchpress either with a bar, or (as I prefer) dumbells, I and many others make great gains in chest, and to a lesser extent triceps and shoulders.

I do however agree, it is the primary benchmark of strenght, and beside the squat it should be up there. Lats are a completely different aspect that I won't touch on here.

My only compaint with flat bench is my wrist pain.

 

[jubei]

Try wriststraps or dumbells

 

[tiger88]

hey bout ur bench sucking ass, u need a new routine or shock the muscle differently. i do lots of Oylmpic lifts and one of the Olympic lifting coaches from south afrika told me do a speed bench routine. bascally u work on the speed and power of the bench with light wieghts....here try this

so take a real light wieght
so 135 for 3 reps as fast u can but dont bounce of ur chest and throw the bar up like someone is dropping a rock on your chest and u got to get it off ASAP.....do 10x3 each set should take u 3 seconds and rest a minute between sets.....after doing a speed bench routine my bench went up about 20lbs in month, (without juice) and still waiting to do m,y first cycle

 

[jubei]

I just went to the training board and checked out needsize's 5x5 routine. Looks great give it a try, I know I will.

 

[little chris]

I have the same problem or actually its not a problem its more of an advantage. Training your upper chest is more important than flat exercises. I can bench around 295-300lbs flat for a couple reps. I can incline 285lbs 6 times though. Flat flyes I do 80lbs for 8 reps. Incline 80lbs 8 reps. I love my chest so I could care less. Flat bench max outs are for powerlifters or egos.

 

[xxbignipperxx]

I have the same problem or actually its not a problem its more of an advantage. Training your upper chest is more important than flat exercises. I can bench around 295-300lbs flat for a couple reps. I can incline 285lbs 6 times though. Flat flyes I do 80lbs for 8 reps. Incline 80lbs 8 reps. I love my chest so I could care less. Flat bench max outs are for powerlifters or egos.

I got a long way before I get near your strenght. What are your stats? Yah most guys that I see doing 120lbs on incline are about at 275-300 for flat. So your upper chest is quite developed!

 

[jubei]

Shit 275-300 on flat and only 120 on incline? Thats messed up bro. I rep 285 on flat and 245 on incline, and I think thats about average as far as flat to incline ratio goes.

 

[little chris]

I got a long way before I get near your strenght. What are your stats? Yah most guys that I see doing 120lbs on incline are about at 275-300 for flat. So your upper chest is quite developed!

Stats are 5'6 157lbs around 9-10 %BF. I just started my first cycle about 3 weeks ago. My 3 strongest areas are Chest, Shoulders, Tris, so putting them all together = strong chest.

 

[xxbignipperxx]

Shit 275-300 on flat and only 120 on incline? Thats messed up bro. I rep 285 on flat and 245 on incline, and I think thats about average as far as flat to incline ratio goes.

No not me...just what I see other people doing.