Bench Question

[hardgainer]

Hey all,

Recently I saught the advice of a trainer at my gym in the form of a question that went something like "I want MUCH bigger chest, whats a good way to go about that" knowing that I already engaged in proper nutrition and legal supplimentation (creatine, protein, glutamine, multivitamins, No2) He asked if I ever did dumbells on the flat bench to which I replied "no"

He then told me I should do my flat bench with dumbs for about a month and then go back to the bar, this way I would be able to lift more on the bar when I came back to it and inturn would ultimately increase my tit size.

Does th is sound like good advice? I have been doing so for about a month now and wonder if I should go back to bar bench yet. When I left the bar I was doing 185 5 reps 3 sets with a power set of 205 once. I weigh 155 lbs and have been working out intensly for about a year, and on and off for 5 years. I am 25 years old

On dumbs I do 80 lb in each hand. (my wrists have gotten huge since doing this)

Any advce is much appreciated.

[wic2111]

80 in each hand? how many reps? not enough info bro what else you doing for chest?

[thick]

If you do 80 lb db's your bench is probably much higher. Really if you want to develop a bigger chest i would keep db's as your focus. How many exercises and sets do you do for chest? I would make sure you are doing incline db's. Not a big incline but some. What weight on db's did you start at? You could even do flat db's for 2 more weeks as your main exercise and than switch to incline db's as your primary and do a couple of flat barbell sets added in after incline. Since you have only lifted a year why dont you post your w/o and what gains you have made over the year along with diet etc and your height

Originally Posted by hardgainer

Hey all,

Recently I saught the advice of a trainer at my gym in the form of a question that went something like "I want MUCH bigger chest, whats a good way to go about that" knowing that I already engaged in proper nutrition and legal supplimentation (creatine, protein, glutamine, multivitamins, No2) He asked if I ever did dumbells on the flat bench to which I replied "no"

He then told me I should do my flat bench with dumbs for about a month and then go back to the bar, this way I would be able to lift more on the bar when I came back to it and inturn would ultimately increase my tit size.

Does th is sound like good advice? I have been doing so for about a month now and wonder if I should go back to bar bench yet. When I left the bar I was doing 185 5 reps 3 sets with a power set of 205 once. I weigh 155 lbs and have been working out intensly for about a year, and on and off for 5 years. I am 25 years old

On dumbs I do 80 lb in each hand. (my wrists have gotten huge since doing this)

Any advce is much appreciated.

[eleven11]

The only thing flat benching got for me was 3 shoulder surgeries and I need a fourth. I'd stick with the dumbells, they allow you to rotate your palms in slightly and that takes alot of pressure off your rotator. Hammer strength machines also work great for me...........11

[hardgainer]

Hmm, ok....

I havent really documented my gains but I can tell you that a year ago I made it my goal to get 135 up on the bench 5 times and now I work with 185 on each set when I am using a bar (maxed out at 215 one time during a max out workout supervised by a trainer at the gym) I am 5'8'' i havent gained much weight but what I DID do was lose 5lbs of flab and pack on 5 lbs of muscle remaining at a lean 155 with a much improved upper body shape

When I do my flat Dumbell reps I do 4-6 reps for each set, usually 6 on the first and so on. I typically warm up with 135 10 times on bar bench.

Additionally I always go to incline dumbells after ward with 60lb dumbs 6-8 reps, 3 sets, and the incline bench set at "1" which is the lowest incline you can have on it.

Then, I will go for a lower chest targeting excercise, depending on the gym im at (i have a membership that allows me to go to which ever gym is closest at any given time) usually a decline bech with much lighter dumbs at about 40 or 50lbs 6-8 resp 3 sets or that whacky Cybex Machine that lets me do low to high cable pulls.

Does that help? Thanks for the advice

[crunch76]

im starting to think like alot of bros that bench is overrated, amount of weight is important, but feeling it is more important, dumbells, especially incline dumbells really help me concentrae and feel chest whole way through, but anyway, im going with 5 routines on my chest day and im thinking about taking out bench, it just kinda hangs around like a bad habit

[HeavyLiftr]

I've never been and never will be a fan of flat benching, simply because most trainers don't perform them correctly, and the exercise itself is designed to recruit more deltoid than anything else.

Try working on incline benching and your chest will explode. Your trainer was correct in directing you to go for dumbbells for a while, as your range of motion will not be restricted by the bar and your confidence in lifting will increase.

80 pound dumbbells are good, if you're gettin 10 - 12 reps with them.

Stop doing "power" movements and start training like a bodybuilder, if that's your goal. That is, leave the low reps to power lifters and concentrate on higher reps.

If you just want to increase your flat bench, concentrate on getting your overhead press / deltoid presses up and you're guaranteed to get a better flat. If you want a better chest, start incorporating incline barbell / dumbbell presses, along with dips. Stay away from declines, unless you want to damage your rotator cuff.

[thick]

ok, how many times per week do you train chest? I am assuming once. Also, I reread your first post and your goal is a bigger chest. I would up the rep range on your db's to the 8-10 or 8-12 range and look at a 2x or 3x/wk. program where you are hitting your chest and other body parts 2-3 times per week. This will require you to change your volume some each workout. Congratualations on your gains but at your height and lifting for a year you really should and could be bigger at this point. If you are eating enough and get on a good workout like HST you could be an easy 175-185 after another year and be doing sets with 100 lb db's or 225 on barbell.

Originally Posted by hardgainer

Hmm, ok....

I havent really documented my gains but I can tell you that a year ago I made it my goal to get 135 up on the bench 5 times and now I work with 185 on each set when I am using a bar (maxed out at 215 one time during a max out workout supervised by a trainer at the gym) I am 5'8'' i havent gained much weight but what I DID do was lose 5lbs of flab and pack on 5 lbs of muscle remaining at a lean 155 with a much improved upper body shape

When I do my flat Dumbell reps I do 4-6 reps for each set, usually 6 on the first and so on. I typically warm up with 135 10 times on bar bench.

Additionally I always go to incline dumbells after ward with 60lb dumbs 6-8 reps, 3 sets, and the incline bench set at "1" which is the lowest incline you can have on it.

Then, I will go for a lower chest targeting excercise, depending on the gym im at (i have a membership that allows me to go to which ever gym is closest at any given time) usually a decline bech with much lighter dumbs at about 40 or 50lbs 6-8 resp 3 sets or that whacky Cybex Machine that lets me do low to high cable pulls.

Does that help? Thanks for the advice

[DonkeyKong]

If you want a bigger chest train in a rep range anywhere between
6-10 reps.I'd focus on the upperchest.Definatley Incline Barbell Press
and maybe follow up with Incline flyes.Throw in some Flat dumbellbench at the end.Try something like this:
Incline Bench-2 sets of 6-8
Incline flyes-2 sets of10
DumbellBench-aset of10,aset of 8,a set of 6 pyramiding 5-10lbs up.
By the way going to dumbell bench and back to barbells after amonth or two wont increase your bench it will decrease it.When you go back to barbell it will feel diffrent and "heavy" and will take you a few weeks to get back to where you were.

[hardgainer]

Thanks for all the advice! Yeah, I get at least twice a week on my chest. As far as working out for a year. it is true but I feel like I have only recently settled into what i think is the most effective workouts, maybe 4 or 5 months. My eating habits suck, I'll admit, the #1 thing i dont do is eat like a monster although I make sure to get one protein supp a day at 42. grams whey protein isolate, good lunch and good dinner.

OK so what Im getting is "more" reps and concentrate more on Incline. Sounds like a plan. I will have to drop weight a bit to get that 8 - 10 rep range. I have always been told that MORE reps and less weight was for toning and strength, LESS reps and MORE weight was for adding size. Im gonna guess Im wrong there since guys probably know what your talking about,

[thick]

Strength is definitely more weight and less reps. Dont think you will find someone here to disagree with that. Earlier you said your nutrition and diet was spot on. It wont be hard to throw in an extra meal and get another 500 cal's per day. Are you taking a post w/o drink? If you really like the program split you are doing than just bump the reps up to the previously mentioned range and get your calories



OK so what Im getting is "more" reps and concentrate more on Incline. Sounds like a plan. I will have to drop weight a bit to get that 8 - 10 rep range. I have always been told that MORE reps and less weight was for toning and strength, LESS reps and MORE weight was for adding size. Im gonna guess Im wrong there since guys probably know what your talking about,[/quote]

[hardgainer]

Yeah, I could do a lot better on nutrition too. Need more protein.
Thanks for the help guys, I'll let you know what happens

[Bob Smith]

Stick with the basic movements flat/incline bench with a bar or DBs. 6-12 reps, 2x/wk.

Actually, I say scrap the idea of making your chest bigger and freakin grow!! Unless youre 3 feet tall, youre not gonna have a very big chest at 155 pounds. Switch to a routine that is designed for systemic growth (HST, DFHT, 5x5) and eat more! You wont grow if you dont provide the fuel.

[hardgainer]

Yeah you are right, I am going to up my protein intake and eat more in general. Its hard when you live alone and your dog cant cook ya know!

lol "only plants grow naturally".....yeah yeah

[thick]

pb and j and a glass of milk adds some fast calories

Originally Posted by hardgainer

Yeah you are right, I am going to up my protein intake and eat more in general. Its hard when you live alone and your dog cant cook ya know!

lol "only plants grow naturally".....yeah yeah