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SNDMN
04-09-2003, 10:11 AM
I am stuck in my bench routine, a plateau, if you will. Anybody have any killer bench routines to punch through a plateau?

Presser
04-09-2003, 10:28 AM
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*
04-09-2003, 10:57 AM
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

SNDMN
04-09-2003, 11:10 AM
that is what I used to do only- dumbbells. But at my gym the highest dumbbell poundage is 100 lbs.

Presser
04-09-2003, 11:13 AM
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
04-09-2003, 11:14 AM
oh and dont count reps just set, go to failure all the time, its amazing

Choke03
04-09-2003, 11:33 AM
Dumbells are awesome, great advice.

dedprez*
04-09-2003, 11:33 AM
Originally posted by Presser
its amazing


you are amazing :p

scorpio
04-09-2003, 12:07 PM
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.

Harvey Balboner
04-09-2003, 12:43 PM
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
04-09-2003, 07:18 PM
bump

Badgermoon
04-09-2003, 08:08 PM
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
04-09-2003, 09:19 PM
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
04-09-2003, 10:55 PM
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
04-09-2003, 10:56 PM
.....I award you no points, and may God have mercy on your soul!

92StangMan
04-09-2003, 11:52 PM
Originally posted by Harvey Balboner
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

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

bigdan
04-11-2003, 07:22 AM
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.

scorpio
04-11-2003, 08:52 AM
Here is that article, it really does work. It's blasted me past a few plateaus.

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

BiggerStronger
04-15-2003, 02:55 PM
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.