File :-(, x, )
Anonymous
hey /fit/

I've been working out for a while now. Mostly lifting weights. I've always had very strong shoulders and huge arms for no reason. However, I've always been terrible at bench press. For a guy of my size (6'1", 240) I should be benching much more.

For my routine, I subbed in dumbbell press for regular bench. I dumbbell press with 70's in each hand. My triceps are pretty strong and I'd like to think my chest is too. I can do several sets of 15 reps on the chest flye machine with damn near 250 on the machine, so I don't think I just have a pussy chest.

So, my chest is okay, my arms are good, my shoulders are good. Why can't I bench more, /fit/?
>> Anonymous
What other chest exercises could help add weight to my bench?

My current chest day is dumbbell press, incline barbell, incline dumbbell flyes, and cable crossovers.

I don't actually use any machines in my chest workout, I was just including that part to demonstrate my current chest condition. Here's my in-depth chest routine.

Dumbell press: 70's in each hand, 15-12-10
Incline Bench: 135, 15-12-10-8
Incline Flyes: 35's, 12-10-8
Cable Crossovers: 100 triple dropset, 12 reps per set

each week I've been increasing weight by 5 to 10 pounds.
>> Anonymous
>>78103

hmm how long have you been stuck there?

It looks like too much. First, you shouldnt do more than 12 reps in a set. If you can do that that means you're not lifting enough. After 10 reps or so you should be pretty tired. And after 4 sets you should not be able to lift at all.

Try:
3x8 Barbell presses
3x10 dumbbell presses (lighter weight and slow)
>> Anonymous
TELL US HOW MUCH YOU BENCH
>> Anonymous
Max is just 195.
>> Anonymous
my goal is to get up to 225 as quick as possible.
>> Anonymous
Stop benching for a couple weeks work on shoulders and arms. then start back
>> Anonymous
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
>> Anonymous
If you wanna bench more, you gotta bench heavy.
5 sets of your 5rm twice a week, then once a week. Alternate them. Your bench will go up.