Weak bench off my chest...

Discussion in 'Fitness & Nutrition' started by Layman, Apr 5, 2006.

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  1. Layman

    Layman New Member

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    I was under the impression that in order to improve my strength off my chest, I need to strengthen my triceps.

    Ceaze mentioned in another thread I instead need to strengthen my pecs and delts.



    So pecs I can handle.

    Delts - anterior, lateral or posterior?


    Also, any suggestions on exercises to help out (aside from bench, obviously)?


    Thanks.
     
  2. Devil

    Devil I have become my terror. OT Supporter

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    shoulder press, push press, military press, ___ raises, facepulls, etc
     
  3. Layman

    Layman New Member

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    Hmmmm. Okay.


    FWIW, my heavy set on military press is 85x3. I'm not sure I want to go too much heavier on that.

    Facepull? I'll have to look that one up.

    Thanks.
     
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    face pull is just as it sounds, get a highpully and pull the weight to your face
     
  5. Phineas Q Stork

    Phineas Q Stork Active Member

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    why dont you want to go heavier than 85 lbs?
     
  6. Layman

    Layman New Member

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    My impression is that too much weight on military press can be dangerous for shoulder injuries.
     
  7. Phineas Q Stork

    Phineas Q Stork Active Member

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    Dude, just try and get stronger overall. You are too weak to be worried about specific weakpoints. Everyone is weak off their chest raw, it's just a question of how much weight you are moving
     
  8. Devil

    Devil I have become my terror. OT Supporter

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    i don't really like going heavy on mp either. try push presses (or behind the neck push presses) though if you're interested. my shoulders are spent after a few heavy sets
     
  9. Layman

    Layman New Member

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    That's the intent.

    That said, I know I'm not huge, but I don't think 85lb dumbbells is trivial for military press.
     
  10. Layman

    Layman New Member

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    Cool. I'll check it out.
     
  11. Phineas Q Stork

    Phineas Q Stork Active Member

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    Oh, I thought you meant 85 on BB military. Well shit, you are stronger than me which means I'm outta this thread
     
  12. Devil

    Devil I have become my terror. OT Supporter

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    snap, i did too :o
     
  13. Layman

    Layman New Member

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    Haha.

    Sorry about that. I should have been clearer.
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    so what do you bench
     
  15. Layman

    Layman New Member

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    Last week was:

    135 x 10 (warmup)
    205 x 6
    215 x 4
    230 x 2
    135 x 12 (drop set)


    So pretty weak as you can see. Barely my own body weight. :wtc:
     
  16. Layman

    Layman New Member

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    Any further input?
     
  17. Layman

    Layman New Member

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    :wiggle:
     
  18. GOGZILLA

    GOGZILLA Double-Uranium Member

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    just do lots more dumbell work with pressing that usually helps alot. if youre a beginner which looks like it from your numbers (no offense) its also just a matter of volume. people focus on "weak spots" too much when theyre just weak overall and dont need to worry about anything special.
     
  19. Layman

    Layman New Member

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    No offense taken.

    So I should ditch the barbell for the dumbell? Or at least switch it up a bit?
     
  20. GOGZILLA

    GOGZILLA Double-Uranium Member

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    do your barbell, rotate the barbell exercise every now and then but then make sure you get at least one db exercise in after it for like 5-6 sets, db shoulder press, incline db, flat db etc
     
  21. MaineSucks

    MaineSucks OT Supporter

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    whats your routine like?
     
  22. Layman

    Layman New Member

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    Okay, cool. Thanks.
     
  23. Layman

    Layman New Member

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    Day 1 (Chest) is typically:

    bench
    incline barbell
    db flys

    or something similar.

    Day 2 is legs.

    Day 3 is rest.

    Day 4 is back and shoulders.

    Day 5 is arms.



    This routine has gotten me a LOT stronger than I once was, but I've hit a plateau for chest - especially with this one weak spot...



    FWIW, this routine was given to me by a world record holder for bench. Very generous man from another forum.
     
  24. tekmode

    tekmode Active Member

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    i'm also having issues getting a good bench with the bb. im doing a similar routine except 4 day splits instead of 5.
     
  25. black jesus

    black jesus OT Supporter

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    any thoughts on going off the chest for bench and inclined after a shoulder injury? I'm scared to get back on the horse.
     
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