Chest is dropping behind.... help.
23-06-2006, 10:04 AM
#1
Chest is dropping behind.... help.
As topic really peeps.. i cant seem to get my benching figure any higher, its been the same for a long time now and i am wondering if any of you have any tips to improve it?
Current chest routine:
Incline dumbbell press (30degrees)
26kg x10 1set
28kg x8 1set
Incline dumbbell flys
12kg x 12 1set
14kg x 10 1set
16kg x 8 1set
Pecdec
80kg x8 1set
100kg x8 1set
Bench at home:
77.5kg x8 1set
82kg x4 1set
Warmups are done beforehand and the routine above is followed by Triceps work too. Benching is done at home on my own bench and i occasionally do it the next morning before work if i am particularly tired from Gym that night and feel i wont be benefitting myself doing it that evening. I normally ensure failure on each last set of all teh above workouts, including bench.
All my other groups seem to be slowly developing, but Chest has stopped dead and its annoying me now.
Current chest routine:
Incline dumbbell press (30degrees)
26kg x10 1set
28kg x8 1set
Incline dumbbell flys
12kg x 12 1set
14kg x 10 1set
16kg x 8 1set
Pecdec
80kg x8 1set
100kg x8 1set
Bench at home:
77.5kg x8 1set
82kg x4 1set
Warmups are done beforehand and the routine above is followed by Triceps work too. Benching is done at home on my own bench and i occasionally do it the next morning before work if i am particularly tired from Gym that night and feel i wont be benefitting myself doing it that evening. I normally ensure failure on each last set of all teh above workouts, including bench.
All my other groups seem to be slowly developing, but Chest has stopped dead and its annoying me now.
23-06-2006, 10:16 AM
#2
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Personally I prefer the pushing movements as apposed to the streching ones. I think you are concentrating (or doing more) on the peck deck and flys and I dont rate these as good muscle building exercises. I find them better for getting ripped.
Therefore I would be utilising your new bunch as much as possible. My routing is something like this for chest:
2-3 sets of 12-15 reps on 30kgs
2 set of 10 reps on 60kgs
This is to warm up. Some may say its too much warming up but I need to stretch and feel ready.
2 sets of 6-8 reps on 140/150kgs (depending on how I'm feeling)
1 set of 6-8 reps on 120Kgs
1 set of 10 good reps on 100Kgs
Then on to incline. Generally I hit flat bench first but do rotate on occation.
3-4 sets of 8-10 reps on 100Kgs
2 sets of 8-10 reps on 80Kgs
Then if I feel like it I may do some flys.
I'm sure others will have a different or better idea of how to imporve but I just find the heavy lifting better. Trouble is you will have to train chest at home and you wont have anyone to spot you. Could always try some drop sets if you don't feel you've hit the chest hard enough without a spot?
Therefore I would be utilising your new bunch as much as possible. My routing is something like this for chest:
2-3 sets of 12-15 reps on 30kgs
2 set of 10 reps on 60kgs
This is to warm up. Some may say its too much warming up but I need to stretch and feel ready.
2 sets of 6-8 reps on 140/150kgs (depending on how I'm feeling)
1 set of 6-8 reps on 120Kgs
1 set of 10 good reps on 100Kgs
Then on to incline. Generally I hit flat bench first but do rotate on occation.
3-4 sets of 8-10 reps on 100Kgs
2 sets of 8-10 reps on 80Kgs
Then if I feel like it I may do some flys.
I'm sure others will have a different or better idea of how to imporve but I just find the heavy lifting better. Trouble is you will have to train chest at home and you wont have anyone to spot you. Could always try some drop sets if you don't feel you've hit the chest hard enough without a spot?
23-06-2006, 10:30 AM
#3
Excellent Keiron, thanks for your time and advice 
The reason i do more pec and flys is that teh Gym has no bloody bench.
I will start tonight with a more solid routine like you have mentioned and see how i get on. One thing i must say is i have NEVER had a SORE chest...
Ive failed to lift on every occasion, just never been sore, so maybe i need to tire the muscle more?
The reason i do more pec and flys is that teh Gym has no bloody bench.
I will start tonight with a more solid routine like you have mentioned and see how i get on. One thing i must say is i have NEVER had a SORE chest...
Ive failed to lift on every occasion, just never been sore, so maybe i need to tire the muscle more?
23-06-2006, 10:47 AM
#4
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I appreciate that you only have the bench at home which is why I mentioned not having a spot. Drops sets is a way of getting round this as you can really pump the muscle up on your own or nicole could help with them? Maybe do your pressing at home then go to the gym to finish it off with flys & pec dec etc?
I think you have never had a sore chest as you appear to be burning the muscle out with lactic acid with the stretching movements as apposed to breaking the fibres down and pumping it up.
May sound funny but after a shit hot chest work out, when running your tits bounce, like a birds do I guess as they go that weak and uncontrolled!
I think you have never had a sore chest as you appear to be burning the muscle out with lactic acid with the stretching movements as apposed to breaking the fibres down and pumping it up.
May sound funny but after a shit hot chest work out, when running your tits bounce, like a birds do I guess as they go that weak and uncontrolled!
23-06-2006, 11:38 AM
#6
Originally Posted by Kieron
I appreciate that you only have the bench at home which is why I mentioned not having a spot. Drops sets is a way of getting round this as you can really pump the muscle up on your own or nicole could help with them? Maybe do your pressing at home then go to the gym to finish it off with flys & pec dec etc?
The only reason i dont do my benchimng FIRST is i go to teh gym direct from work as its quite close, but if things dont improve i will go home first on chest day.
Any opinions on doing chest twice weekly?
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23-06-2006, 12:22 PM
#8
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Thats actually your triceps failing then, rather than your chest. There is loads of stuff you can do, skull crushers, tate press, dips. That said, if you get more speed off the bottom of the lift, it can get you through the sticking point, if that makes sense. One exercise that Ive never tried but that I know a lot of people recommend is board pressing, if youve got the equipment to do that.
23-06-2006, 12:39 PM
#9
What are the best exersizes for triceps? I currently do this:
Triceps
Single dumbbell overhead extension, both arms:
20kg x8 1set
22kg x8 1set
24kg x8 1set
DB Kickbacks
16kg x8 1sets
18kg x8 1set
Triceps Pushdown:
35kg x8 1sets
38kg x8 1sets
41kg x6 1 set
28kg x8 to failure
Triceps
Single dumbbell overhead extension, both arms:
20kg x8 1set
22kg x8 1set
24kg x8 1set
DB Kickbacks
16kg x8 1sets
18kg x8 1set
Triceps Pushdown:
35kg x8 1sets
38kg x8 1sets
41kg x6 1 set
28kg x8 to failure
23-06-2006, 12:50 PM
#10
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The ones I mentioned are whats been recommended to me, but thats by powerlifters, so if you're interested in the cosmetic side then I dont honestly know. They would tell you to hit dips hard, probably, and rotate skullcrushers, tate press and board presses as your other bench assistance.
Another thing you can do that will help you increase your max bench is , after your last work set, drop the weight down to about 60% of your max, and do 3 sets of 8. Do them as fast as you can, with good form. This trains your body to the movement and technique of benching, its basically greasing the groove. Works on the same principle as WSB's DE days, training the CNS rather than the muscle.
Another thing you can do that will help you increase your max bench is , after your last work set, drop the weight down to about 60% of your max, and do 3 sets of 8. Do them as fast as you can, with good form. This trains your body to the movement and technique of benching, its basically greasing the groove. Works on the same principle as WSB's DE days, training the CNS rather than the muscle.
23-06-2006, 05:04 PM
#11
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Stu i normally do 4 sets of 10-15 reps on all these....
Flat bench
Decline bench
Incline bench
Flat flys
Incline flys
Chest extension
Cable crossovers
All with db's and going up to the max in the gym which are the pair of 60kgs...
Nicely warm'd up of course before hand and always fail in chest...
If you need to exhaust tri's this is my normal work out, again 4 sets of 10-15 reps..
Weighted dips
Skull crushers
Rope pull downs
Single db behind head dips
and finish with single hand reverse cable pull downs...
Keep at it mate it will come in time....
Will say tho you looked well in the photos of the night out you had...in a completely non-gay way.........LOL
Flat bench
Decline bench
Incline bench
Flat flys
Incline flys
Chest extension
Cable crossovers
All with db's and going up to the max in the gym which are the pair of 60kgs...
Nicely warm'd up of course before hand and always fail in chest...
If you need to exhaust tri's this is my normal work out, again 4 sets of 10-15 reps..
Weighted dips
Skull crushers
Rope pull downs
Single db behind head dips
and finish with single hand reverse cable pull downs...
Keep at it mate it will come in time....
Will say tho you looked well in the photos of the night out you had...in a completely non-gay way.........LOL
23-06-2006, 10:31 PM
#13
Stu if you want to grow do 5 in a set at biggest weight.
My tricep pushdown is currently 60kg 5 x 3 sets
You will find you reach a point where it takes ages to progress...been there in my younger days and you really loose moral...unless you take some steroids.......(JOKE )
My tricep pushdown is currently 60kg 5 x 3 sets
You will find you reach a point where it takes ages to progress...been there in my younger days and you really loose moral...unless you take some steroids.......(JOKE
)
24-06-2006, 05:15 AM
#14
Originally Posted by Bosch-Man
Stu if you want to grow do 5 in a set at biggest weight.
My tricep pushdown is currently 60kg 5 x 3 sets
You will find you reach a point where it takes ages to progress...been there in my younger days and you really loose moral...unless you take some steroids.......(JOKE )
My tricep pushdown is currently 60kg 5 x 3 sets
You will find you reach a point where it takes ages to progress...been there in my younger days and you really loose moral...unless you take some steroids.......(JOKE
)The problem with all these machines we use is they differ so much in figures so are only a guide to real weight. For example, the one we have at the main Gym i use states the weight is per handle, so that 41 is really 82kg. The one at the smaler gym i occasionally use i can do 110Kg. Yet with a barbell, im failing at 82 due to my tri's, so im guessing the 82 is probably more accurate.
I know what you mean about Moral, but i will get there, i certainly havent wasted my last 8 months, i am very dedicated to this new plan of mine.
26-06-2006, 03:40 PM
#16
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Stu,
I find doing huge weights on my triceps really helps my bench pressing. I do 3 warm up sets of 60kg, followed by my 5 really heavy working sets. they start at 120kg-140kg-180kg then 2 sets at 220kg till failure. my tricep excercises are as follows. tricep pull downs. 6 sets. 3 sets at 90kg and 3 sets at 125kg. i then do close grip bench which massively increases normal bench press. 6 sets. 60kg, 80kg, 90kg then 100kg, 125kg then max up to 160kg.
try and work your shoulders and triceps as much as poss as it all helps the bench pressing.
hope this helps
I find doing huge weights on my triceps really helps my bench pressing. I do 3 warm up sets of 60kg, followed by my 5 really heavy working sets. they start at 120kg-140kg-180kg then 2 sets at 220kg till failure. my tricep excercises are as follows. tricep pull downs. 6 sets. 3 sets at 90kg and 3 sets at 125kg. i then do close grip bench which massively increases normal bench press. 6 sets. 60kg, 80kg, 90kg then 100kg, 125kg then max up to 160kg.
try and work your shoulders and triceps as much as poss as it all helps the bench pressing.
hope this helps
26-06-2006, 03:45 PM
#17
Originally Posted by Martinshuter
Stu,
I find doing huge weights on my triceps really helps my bench pressing. I do 3 warm up sets of 60kg, followed by my 5 really heavy working sets. they start at 120kg-140kg-180kg then 2 sets at 220kg till failure. my tricep excercises are as follows. tricep pull downs. 6 sets. 3 sets at 90kg and 3 sets at 125kg. i then do close grip bench which massively increases normal bench press. 6 sets. 60kg, 80kg, 90kg then 100kg, 125kg then max up to 160kg.
try and work your shoulders and triceps as much as poss as it all helps the bench pressing.
hope this helps
I find doing huge weights on my triceps really helps my bench pressing. I do 3 warm up sets of 60kg, followed by my 5 really heavy working sets. they start at 120kg-140kg-180kg then 2 sets at 220kg till failure. my tricep excercises are as follows. tricep pull downs. 6 sets. 3 sets at 90kg and 3 sets at 125kg. i then do close grip bench which massively increases normal bench press. 6 sets. 60kg, 80kg, 90kg then 100kg, 125kg then max up to 160kg.
try and work your shoulders and triceps as much as poss as it all helps the bench pressing.
hope this helps
27-06-2006, 11:23 AM
#18
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by the sounds of things stu you are progressing very well with the weight training. Congratulations.
you never finish work by the sound of it. a very busy man.
you never finish work by the sound of it. a very busy man.
27-06-2006, 12:47 PM
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Stu,
my arms pumped are just short of 19.5 inches. Triceps are my fastest developing muscle group so im lucky in that department. I do get a lot of pain in all of my joints. I tend to use a lot of strapping on my elbows and knees, and some light strapping on my wrists. If you dont do close grip bench very often it will hurt for a while, but the pain will subside as you get used to it.
my arms pumped are just short of 19.5 inches. Triceps are my fastest developing muscle group so im lucky in that department. I do get a lot of pain in all of my joints. I tend to use a lot of strapping on my elbows and knees, and some light strapping on my wrists. If you dont do close grip bench very often it will hurt for a while, but the pain will subside as you get used to it.
27-06-2006, 01:03 PM
#21
Originally Posted by Martinshuter
Stu,
my arms pumped are just short of 19.5 inches. Triceps are my fastest developing muscle group so im lucky in that department. I do get a lot of pain in all of my joints. I tend to use a lot of strapping on my elbows and knees, and some light strapping on my wrists. If you dont do close grip bench very often it will hurt for a while, but the pain will subside as you get used to it.
my arms pumped are just short of 19.5 inches. Triceps are my fastest developing muscle group so im lucky in that department. I do get a lot of pain in all of my joints. I tend to use a lot of strapping on my elbows and knees, and some light strapping on my wrists. If you dont do close grip bench very often it will hurt for a while, but the pain will subside as you get used to it.
Do you think doing chest and Tri's at home hard twice a week would be overtraining them? Reports conflict massively.
27-06-2006, 03:08 PM
#22
never see this room lol
i train 4 times a week
like chest and arms
back and lower back
shoulders arms
legs
stu try alternating the exercises like incline decline bench on a bar with some cable flies for 2 weeks then back to dumb bells
the muscles get use to working in a certain way so by changing it they rip in a different way
also try 4 sets i do say bench press on a olympic bar included
15x 60k
12x 80k
10x 90k
8x 105k
i have found 4 sets taylord down and upped wieghts give more of a dense muscle mass but this method is a little old fashoined lol
i train 4 times a week
like chest and arms
back and lower back
shoulders arms
legs
stu try alternating the exercises like incline decline bench on a bar with some cable flies for 2 weeks then back to dumb bells
the muscles get use to working in a certain way so by changing it they rip in a different way
also try 4 sets i do say bench press on a olympic bar included
15x 60k
12x 80k
10x 90k
8x 105k
i have found 4 sets taylord down and upped wieghts give more of a dense muscle mass but this method is a little old fashoined lol
27-06-2006, 04:21 PM
#23
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stu,
i only train my chest once a week and my triceps once a week. Im a firm believer that you should really kiss a muscle group for 1 day then rest till the next week. i think if you overtrain you will suffer in muscle development.
just my opinion
i only train my chest once a week and my triceps once a week. Im a firm believer that you should really kiss a muscle group for 1 day then rest till the next week. i think if you overtrain you will suffer in muscle development.
just my opinion
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