is this a good or a bad thing

Discussion in 'Fitness & Nutrition' started by solarian, Jan 29, 2009.

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  1. solarian

    solarian ya heard

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    I have a hard time moving up in benching. I just reached 180 a few weeks ago and if felt like it took for fucking ever...everything else on my body moves up amazingly, but benching is particular is a pain.

    But the thing is that my db flys move up almost with no effort at all, I was doing 30's for flys about 3 months ago, and now i am up to 50's. I see other people at the gym who can bench more than me but do crap for flys...

    whats going on?
     
  2. RG

    RG New Member

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    your'e probably doing flys wrong :mamoru:
     
  3. solarian

    solarian ya heard

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    neg, i go deep full
     
  4. solarian

    solarian ya heard

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    i do a slow full motion keeping my elbows slightly bent and i go down till the db's are pretty much even with my chest, pause. then go back up slowly
     
  5. DTR rex

    DTR rex New Member

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    Never attempt to equate flies with strength. Flies are an isolation movement and going heavy can actually be counter-productive to what you want. There's a reason why guys who bench over 300lbs still only do flies with 40lb DB's but just keep slow and fluid movement.

    As for the bench press not moving up... Could you post what a typical chest day looks like for you? Mostly in regards to exercises, sets, and reps... if you could throw weight in that would be helpful as well.
     
  6. rebs

    rebs shares AIDS OT Supporter

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    Most people use flies at the end of their chest program to get a full stretch, not to lift heavy.
     
  7. RalphL

    RalphL Active Member

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    pre exhausting with flies is where it's at
     
  8. DTR rex

    DTR rex New Member

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    I like pre-exhausting with pushups.

    I like flies at the end because it really stretches the pecs out at the end of the workout and make them feel better.
     
  9. rebs

    rebs shares AIDS OT Supporter

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    Never done it, never felt like my mind muscle connection was so bad that i had to:p



















    jk
     
  10. solarian

    solarian ya heard

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    4 sets incline barbell 10 reps, w/ 1 warm up and 1 finish off set. warmup is 135, regular sets are about 170ish

    3 sets flat db or barbell 10 reps of 180 w/ one set of 135
    4 sets db fly 10 reps of 45-50 w/ one set of 35 for warmup
    3 sets machine dips @ 215

    pretty much purs but with some slight differences...
     
    Last edited: Jan 29, 2009
  11. grimstone

    grimstone magic murda bag OT Supporter

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    get stronger on bench
     
  12. DTR rex

    DTR rex New Member

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    There's your problem.

    You're not really doing anything conducive to building a strong bench. You're working with reps of 10 on the only two exercises that actually build bench strength.

    Switch to a 5x5 routine on flat BB bench and Incline BB.
    Save the reps of 10 for flies and for those DB flat presses add 10lbs and drop 2 reps, respectively.
    For instance, say you do 50's for 10 reps do one set of that. Then go 60's for 8, 70's for 5 or 6. Push yourself to the point of failure on these... no need to worry about getting pinned under DB's.

    Do this for a month and see what happens.
     
  13. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    true i can't do flies with more then 45 lbs of my arms hurt :noes:
     
  14. DTR rex

    DTR rex New Member

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    Exactly.. and you bench over 400 raw.

    Trying to make an assimilation with proper form flies and overall BB bench strength does not make sense.
     
  15. solarian

    solarian ya heard

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    thanks i definitely will, starting this saturday :cool:

    my goal was to at least be at 200+ by my birthday, which is at the end of march, that will be a total move up of about 100 pounds in a year from what i started at...a weak ass mother fucker haha
     
  16. solarian

    solarian ya heard

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    200 pound bench that is
     
  17. DTR rex

    DTR rex New Member

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    Assuming your diet is solid, and you follow that routine your bench will move up. I promise you.
     
  18. Ribbie

    Ribbie OT Supporter

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    How long have you been lifting? What'd you start at? You're repping 185 now? How long do you think it should take for you to move 205 for reps?
     
  19. solarian

    solarian ya heard

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    Well i started going to the gym about a 1 1/2 ago, stopped for a few months that got back into a year ago pretty much. Then it took me another 4-5 months to get the hang of it all, I pretty much started having a really solid diet about 6 months ago, and my gains were fucking amazing after that.

    but my bench started at about 110 6 months ago, because honestly my routine sucked monkey balls, but im glad i finally have the hang of it. I think i can move up that last 20 in the next two months, if not i will get as close as i can.

    but now with this new info i should be back to moving up without hold ups
     
  20. y1997

    y1997 Made in the U.S.S.R.

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    You dont have to do 5x5 to get stronger.
     
  21. DTR rex

    DTR rex New Member

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    I never said you did. But his current routine is not conducive to building strength in the bench press. The routine that I suggested will work better for such goals.
     
  22. Carrera

    Carrera OT Supporter

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    :werd:
     
  23. NUDES

    NUDES New Member

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    well if strength is the goal I wouldn't do a "chest" day and I wouldn't hit failure every workout. That's for pure strngth though. My opinion is at your level just eat more.
     
  24. Frank Dux

    Frank Dux Guest

    Do you hit your shoulders and tri's hard? If you want a bigger bench, def do some close grip bench

    Also, the 5x5 that was recommended is pretty solid for strength. Done it in the past and I actually started doing it again the last few chest workouts on incline but then I go back to my style the rest of the work out. :mamoru:
     
  25. NUDES

    NUDES New Member

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    5x5 is more than just a rep scheme. And it doesn't entail hitting sets of 8 before hand.
     
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