improving my bench press?

barryd09

ive been going to the gym and lifting weights on average 3 days a week for the last 2 years.when i started going i was less than 9 stone and was pretty damn unfit due to partying and smoking and working nights.

now im 11.5 stone,ive added a lot of muscle,have regained a surprising amount of my health back,eat loads of proper food along with BCAA's and protein shakes too but id like to get a bigger chest.

as it is i work out my chest one day a week

i mainly do:
DB presses at decline & incline,using up to 25kg DB's(this would be my max)
pullovers
DB flys upto 15kg
single arm DB presses

but also from time to time i do dips leaning forward.

im pretty toned but id like a bigger chest,any tips?

FunkZ

Just work on getting a bigger bench and it'll get bigger.If ya add 30KG onto your bench max your chest will get bigger, keep doing the dips too.

barryd09

ya i'll have to start upping my bench press and give the DB presses a rest for a while,its just difficult to get the smith machine for long enough at times in my gym.

anything else?the dips are good alright,you can really feel it working.

Captain Furball

barryd09 wrote: »

ive been going to the gym and lifting weights on average 3 days a week for the last 2 years.when i started going i was less than 9 stone and was pretty damn unfit due to partying and smoking and working nights.

now im 11.5 stone,ive added a lot of muscle,have regained a surprising amount of my health back,eat loads of proper food along with BCAA's and protein shakes too but id like to get a bigger chest.

as it is i work out my chest one day a week

i mainly do:
DB presses at decline & incline,using up to 25kg DB's(this would be my max)
pullovers
DB flys upto 15kg
single arm DB presses

but also from time to time i do dips leaning forward.

im pretty toned but id like a bigger chest,any tips?

Squats!!!!

cardio,shoot me

Captain Furball wrote: »

Squats!!!!

what in the hell is the point in this?

cardio,shoot me

barryd09 wrote: »

ya i'll have to start upping my bench press and give the DB presses a rest for a while,its just difficult to get the smith machine for long enough at times in my gym.

anything else?the dips are good alright,you can really feel it working.

id reccomend not doing bench press on the smith machine, any free weight bars?

barryd09

cardio,shoot me wrote: »

id reccomend not doing bench press on the smith machine, any free weight bars?

ya there is alright but that bench is flat,cant be inclined or declined at all.
bit of a pain in the arse.

ive noticed ive hit a bit of a plateau with my lifting,i was awful weak when i started going to the gym but have gained nicely up to 25kg db presses but want to go a bit further.i know to get a bigger chest i need to add more weight,is there anything else i can do to improve my chest?

Remmy

barryd09 wrote: »

ya there is alright but that bench is flat,cant be inclined or declined at all.
bit of a pain in the arse.

ive noticed ive hit a bit of a plateau with my lifting,i was awful weak when i started going to the gym but have gained nicely up to 25kg db presses but want to go a bit further.i know to get a bigger chest i need to add more weight,is there anything else i can do to improve my chest?

when you say you cant lift more with the 25kg db's whats sets and reps were you doing?

barryd09

id do

2 sets of 12 reps with 15kg

2 sets of 12 reps with 20kg

2 sets of 8-10 reps with 22.5kg

2 sets of 4-6 reps of 25kg

mainly in incline position.

Remmy

you could lower your volume to that of 5x5 and you will be able to handle heavier d'bs.

ilovelamp2000

If you want to improve your bench press, do some rotator cuff work.

YTWL raises in particular.

barryd09

Remmy wrote: »

you could lower your volume to that of 5x5 and you will be able to handle heavier d'bs.

ya that sounds like a good idea,that and getting time on the bench with a bar.

Rosco1982 wrote: »

If you want to improve your bench press, do some rotator cuff work.

YTWL raises in particular.

YTWL?

Remmy

barryd09

nice one,will give them a shot too :cool:

O.P.H

You wont improve your bench press by just doing a whole load of new chest exercises and different rep ranges. Ya need to imrpove everything in a way. Alot of people notice that when they incorporated squats and deadlifts into their routines it improves their overall strength and in turn their bench. Basically lift heavy, lower reps and make sure to be working all the body either in spilts throughout the week but preferably a good full body program. Good diet, stickies etc etc etc.

john_cappa

cardio,shoot me wrote: »

what in the hell is the point in this?

Increase of growth hormone released + some other things

http://ezinearticles.com/?How-to-Increase-Your-Bench-Press-by-Doing-Squats&id=65066

barryd09

O.P.H wrote: »

You wont improve your bench press by just doing a whole load of new chest exercises and different rep ranges. Ya need to imrpove everything in a way. Alot of people notice that when they incorporated squats and deadlifts into their routines it improves their overall strength and in turn their bench. Basically lift heavy, lower reps and make sure to be working all the body either in spilts throughout the week but preferably a good full body program. Good diet, stickies etc etc etc.

i usually do a programme like this

day one:
chest & legs and small amount of cardio

day two:
shoulders and back plus cardio

day three:
arms and core plus cardio

ive never had deadlifts as part of my routine,going to have to include that aswell.

O.P.H

Thats grand but everyone says that split routines are only good if you are a very experienced lifter, like at it a good few years and of good size. Otherwise full body workouts are better for size and strength gains. This is my routine and I like it, its flexible and I'm seeing good results.


I do my weights every other day, rotating these 2 sessions, takes me just over an hour to do -

A (i.e. - Monday)
Compound-
flat barbell bench (5 x 5)
squat (4 x 5)
bent over rows (also use reverse grip) (5 x 5)
seated barbell shoulder press (5 x 5)
Isolation-
alternate dumbbell curls (3 x 8)
tricep cable pulldowns (3 x 8)

B (i.e - Wednesday)
Compound-
incline Barbell Bench (5 x 5) or flat dumbell flys from time to time
deadlift (4 x 5)
lat pull downs (5 x 5)
upright rows (5 x 5)
Isolation-
alternate bicep curls (3 x 8)
tricep cable pulldowns (3 x 8)

In the days between weights I do 20 minute HIIT sessions on treadmill for cardio.

Each session works chest, lower, back, shoulders and then arms. Its basiclly compound with a little isolation, lift heavy and lower reps. I use the same weight for each set and add weigh each week, deload when hit a wall. I try to keep changing exercises every few weeks etc.

ilovelamp2000

Should you not be doing pull ups instead of lat pull down in a 5x5 routine ?

O.P.H

I should but train at home and dont really have a good setup for them, not the greatest at them either but gettin there.

TommyKnocker

Hi There

My 2 cents worth for chest developement is don't forget or underestimate the humble push-up.

With push-ups you can add weight either with a weighted vest, a backpack with weights in, have someone place a weight plate on you back, or if you have a young neice/nephew/son/daughter handy (I often do pushups with my 3st nephew laying on my back)

You can also use different hand positions, wide, narrow, offset etc and also raise your feet up to different levels. Only have 1 foot supported and you will also give your core area a workout. Basically the options available with the push-up are enormous and best part is, no equipment is required . You can pretty much drop down anywhere and kick out a few sets.

I am on the Strong Lifts 5x5 program at the moment which includes 3 sets of push-ups to failure in one of the routines.

I can currently do around 42, 27, 25 for the 3 sets and have seen a noticeable if not huge increase in my chest. Though I have only been doing the 5x5 routine for 3 months now. I also feel they are having a good impact on my bench press.


Best Regards,

M

barryd09

O.P.H wrote: »

Thats grand but everyone says that split routines are only good if you are a very experienced lifter, like at it a good few years and of good size. Otherwise full body workouts are better for size and strength gains. This is my routine and I like it, its flexible and I'm seeing good results.


I do my weights every other day, rotating these 2 sessions, takes me just over an hour to do -

A (i.e. - Monday)
Compound-
flat barbell bench (5 x 5)
squat (4 x 5)
bent over rows (also use reverse grip) (5 x 5)
seated barbell shoulder press (5 x 5)
Isolation-
alternate dumbbell curls (3 x 8)
tricep cable pulldowns (3 x 8)

B (i.e - Wednesday)
Compound-
incline Barbell Bench (5 x 5) or flat dumbell flys from time to time
deadlift (4 x 5)
lat pull downs (5 x 5)
upright rows (5 x 5)
Isolation-
alternate bicep curls (3 x 8)
tricep cable pulldowns (3 x 8)

In the days between weights I do 20 minute HIIT sessions on treadmill for cardio.

Each session works chest, lower, back, shoulders and then arms. Its basiclly compound with a little isolation, lift heavy and lower reps. I use the same weight for each set and add weigh each week, deload when hit a wall. I try to keep changing exercises every few weeks etc.

B-Builder wrote: »

Hi There

My 2 cents worth for chest developement is don't forget or underestimate the humble push-up.

With push-ups you can add weight either with a weighted vest, a backpack with weights in, have someone place a weight plate on you back, or if you have a young neice/nephew/son/daughter handy (I often do pushups with my 3st nephew laying on my back)

You can also use different hand positions, wide, narrow, offset etc and also raise your feet up to different levels. Only have 1 foot supported and you will also give your core area a workout. Basically the options available with the push-up are enormous and best part is, no equipment is required . You can pretty much drop down anywhere and kick out a few sets.

I am on the Strong Lifts 5x5 program at the moment which includes 3 sets of push-ups to failure in one of the routines.

I can currently do around 42, 27, 25 for the 3 sets and have seen a noticeable if not huge increase in my chest. Though I have only been doing the 5x5 routine for 3 months now. I also feel they are having a good impact on my bench press.


Best Regards,

M

i think my gym routine needs an overhaul alright,started out doing full body workouts but changed to concentrating on one body part/area once a week after about a year of it,found really good gains but ive just not got past the 25kg DB press and this id like to beat.

i will try the 5x5 heavier lifts for a few weeks and see how i progress,i have a pdf of the bodybuilders encyclopedia here so i'll go through that and see about new/different chest exercises to try out.

aye

The chest is pretty large muscle in relative terms.

The other muscle worked in a chest press (triceps and front shoulder) may be what is holding you back.

Try improving your triceps strength also, close grips benches and dips.

For the chest i always find a pre exhaustion technique a good way to hit it.

Pre exhaust the larger muscle with a set of isolation exercise, such as DB flies.
Then follow with a compound exercise such as bench press.

Your chest should have to work harder in the bench press.