Benching Schemes?

S

SNDMN

New member

• Apr 9, 2003

• #1

I am stuck in my bench routine, a plateau, if you will. Anybody have any killer bench routines to punch through a plateau?

 

Presser

Admin

Staff member

Administrator

• Apr 9, 2003

• #2

go strictly dumbells for months at a time, fuck that flat barbell, i stpped flat for over a year cause of shoulder problems, i was at maybe 430 max with a shirt in power lift meet, started to bodybuild due to shoulders and other joint aches, cames back one day last summer to flat barbell 465 with pause and no shirt, for those who dont know i mean powerlifting shirt,lol, i dont bench nor walk around my gym with out a shirt,lmao


so try that bro, always start off preexhausting chest with flys, then do incline first then flat bot dumbells then lots of cables at various positions and pushups supersetted inbetween the cables right there on the floor, OAK CHEST YOU WILL HAVE ! well maybe,lol but thats what i do

 

dedprez*

New member

• Apr 9, 2003

• #3

yes..dumbells are key.....but i believe in hittin the barbell bench mayb once every 3 months just to change things up...do as Presser says...track your progress....barbell bench one day...then for the next 3 months do mostly dumbell presses, flyes, cables..and then in 3 months c were you are at again...and repeat

 

S

SNDMN

New member

• Apr 9, 2003

• #4

that is what I used to do only- dumbbells. But at my gym the highest dumbbell poundage is 100 lbs.

 

Presser

Admin

Staff member

Administrator

• Apr 9, 2003

• #5

shit man make those puppie feel like 200lbs, thats all y last gym had and thats where i made my best gains, concentrate on negatives bro, you wont be so quick to say "only 100's" i do 4-5 second negatives with a bottom pause and explode up, trust me

 

Presser

Admin

Staff member

Administrator

• Apr 9, 2003

• #6

oh and dont count reps just set, go to failure all the time, its amazing

 

C

Choke03

Guest

• Apr 9, 2003

• #7

Dumbells are awesome, great advice.

 

dedprez*

New member

• Apr 9, 2003

• #8

Presser said:

its amazing

Click to expand...

you are amazing

 

S

scorpio

Guest

• Apr 9, 2003

• #9

I agree, I also had success with the Oaklahoma workout and, not to plug another site, Musclemedia's "how to increase your bench by 50 lbs," worked great. You have to hunt for the article in Musclemedia, it's in there under routines I believe.

 

H

Harvey Balboner

Guest

• Apr 9, 2003

• #10

I would try dumbbells, but you may want to check out this article, it's a good review of the fundamentals, which we sometimes forget. The article was titled "How To Increase Your Bench Press By 100 Pounds."

http://board1.mantisforums.com/upload/showthread.php?s=&threadid=14571

 

deltachistud

New member

• Apr 9, 2003

• #11

bump

 

B

Badgermoon

Guest

• Apr 9, 2003

• #12

I have a link saved on Internet Explorer that works, but if I type in the adress, it times out, so I don't know if it will work for you or not. But, if so, it has lots of exercises for all body parts laid out. Hope this works

www.abcbodybuilding.com

 

jshoty

New member

• Apr 9, 2003

• #13

if all your doing is flat bench maybe you should try inclines or declines. I hardly ever do flat bench anymore, mostly incline work and my pecs are really looking good i think. hope that helps

 

bigshug

New member

• Apr 9, 2003

• #14

Anytime I feel myself stagnating on barbell bench press, I switch to dumbells......Presser, 465 lbs, huh? That really makes all my progress to this point seem like not much of shit....thanks for shooting down my confidence and sense of accomplishment

 

bigshug

New member

• Apr 9, 2003

• #15

.....I award you no points, and may God have mercy on your soul!

 

9

92StangMan

New member

• Apr 9, 2003

• #16

Harvey Balboner said:

I would try dumbbells, but you may want to check out this article, it's a good review of the fundamentals, which we sometimes forget. The article was titled "How To Increase Your Bench Press By 100 Pounds."

http://board1.mantisforums.com/upload/showthread.php?s=&threadid=14571

Click to expand...

Damn, that's a good article! Right in the middle, I was pumped and went to go fix a large protein meal! Thank you!

 

B

bigdan

New member

• Apr 11, 2003

• #17

I use an alternating program.
week
1 flat bar , incline db , flat flyes

2 incline bar , flat db, incline flyes

I have made some good gains off of this.

 

S

scorpio

Guest

• Apr 11, 2003

• #18

Here is that article, it really does work. It's blasted me past a few plateaus.

http://www.musclemedia.com/training/bench/benchintro.asp

 

B

BiggerStronger

Member

• Apr 15, 2003

• #19

I'm embarrased now...

No, but I switched up my program to doing more incline and decline and flat bench with dumb bells and it really improved my strength and size gains. After 1 1/2 months my working sets consisted of 205-225 7-10 reps. I know its not much compared to what you guys lift but I was 165 at the time. I think my max bench was around 265.