Floor bench press

[SVTMuscle*]

I'm at a hardcore pleateu right now, I cannt break through 250. I've been hearing floor bench press really helps that out. Can anyone verify this or have any expeirence/tips for it?

[Zanelike]

Its a good way to move past a sticking point for sure. Keep it really slow on the descent, pause for a count at the bottom and explode up. You might also want to try doing lockouts using the power rack, using a weight much heavier but just last 3-4 inches at the top.

[1buffsob]

I'm at a hardcore pleateu right now, I cannt break through 250. I've been hearing floor bench press really helps that out. Can anyone verify this or have any expeirence/tips for it?

You're talking about 250lbs for reps right? I have trouble believing your max is only 250lbs SVT.

1buffsob

[hauss man]

depends on if your weak at the bottom or top of your bench,
if your weak at the top or lockout part of your bench you could also try towel benches which i found helped better than floor bench

[~fuelforfire~]

how about switching up your routine?

[SVTMuscle*]

You're talking about 250lbs for reps right? I have trouble believing your max is only 250lbs SVT.

1buffsob

i know its pathetic dont remind me

[1buffsob]

i know its pathetic dont remind me

Everyone has their weak points. But it's usually legs/shoulders/etc, something too commonly overlooked.

What does your chest routine look like SVT? Do you utilize dumbells or mostly barbell? Do you pyramid the weight? How often do you train chest?

Give us some more info so we can help you better bro.

1buffsob

[SVTMuscle*]

Everyone has their weak points. But it's usually legs/shoulders/etc, something too commonly overlooked.

What does your chest routine look like SVT? Do you utilize dumbells or mostly barbell? Do you pyramid the weight? How often do you train chest?

Give us some more info so we can help you better bro.

1buffsob

The rest of my chest is strong, its the bench that gets to me, I think its more mental now.
My chest routine goes (on Monday goes)

• Barbell Bench 5 sets, including 2 warmup sets of 12, then 3 sometimes 4 working sets of 10,8,6,4..
• Incline Bench-4 sets- 10,8,6,4
• Flat or Incline Fly's- 4 sers, 10-12 reps
• Cable Crossovers- 2-3 sets of 15

and on Thursday i hit chest slightly doing

• Barbebell Bench (same as above)
• Decline Benchpress 4 sets, 10,8,6,4 again

[1buffsob]

I suggest dropping the thursday chest session. You're on the edge of overtraining, especially now since you're cutting. Also, incorporate dumbells in your bench presses. Db's have helped me the most in terms of appearance and strength.

1buffsob

[SVTMuscle*]

so do DB's after barbell or oppose to ?

[chest6]

250 for max? Noo way U can get more than that Drop the second session. Utilize Db's more. EAT more. I only do 10 sets for chest..lose the flies they do nothing for size (at least for me)

[hauss man]

i competed in a few meets.
to add pounds to your bench do towel bench, weighted dips, use chains if you can, clean and press and on certain days working on certain points in my bench like the bottom and only comming up 6-8 inches off my chest.
work whatever is your week point is and i would only do it once a week and drop the cables, size does not equate strength always

[SVTMuscle*]

I like the cables because it really shapes my pecs, dont forget im not trying to boost my bench to do a powerlifting bench, im just trying to boost it because its pathetic how low it is. i lift for shape and size and not necessarly strength, but at this plateu the strength is holding back my size

what is a towel bench btw?

[hauss man]

most gyms have them,
its something you place on your chest or under your shirt so you dont come down all the way similar to a floor press except you can go lower than 90 degrees.
I like them better because you can get into your natural arch position on the bench
I would still drop the cables or just rotate each week with the flys
Your routine seems slightly to much, (for me anyways)

[chest6]

board presses, floor presses, do speed work..bands..chains... all sorts of stuff. What do you do reps with>?

[~fuelforfire~]

Just train your chest one day a week, do barbell one week and dumbbell the other like one week do

barbell flat bench
barbell incline
dips supersetted with cable flys(lower, middle and high)

then the next week just switch it up with dumbbells.

[industywetrusty]

I am a big fan of the super set however I am on a cutting cycle and always will be haha, cause I like how it looks. I do the chest as follows and of course I switch it up...

I do reps of 12, 10, 8, 6, 4... cause I am cutting
but inbetween those I use dumb bells directly after each set...
for me I only bench 210 as my max, so the dumb bells I use that i can get suficient use with are 45's. I do about 12 reps added onto every set I do... I can pretty well...
but also I work chest on its own day, then the next day I do shoulders tris, then I take a day off and do back bi's.... that works for me, then I take 2 days off...
I mean of course I do other chest work outs that day ackward ones in order to throw my chest a loop...

[helium3]

The rest of my chest is strong, its the bench that gets to me, I think its more mental now.
My chest routine goes (on Monday goes)

• Barbell Bench 5 sets, including 2 warmup sets of 12, then 3 sometimes 4 working sets of 10,8,6,4..
• Incline Bench-4 sets- 10,8,6,4
• Flat or Incline Fly's- 4 sers, 10-12 reps
• Cable Crossovers- 2-3 sets of 15

and on Thursday i hit chest slightly doing

• Barbebell Bench (same as above)
• Decline Benchpress 4 sets, 10,8,6,4 again

if you wanna train 2x a week i suggest doing the compounds and drop the rest you need to build some mass first before using the cables etc.cables do keep the muscle under tension but the weight used is not enough imo you could switch to dumbells for a while and def add some dips(weighted preferably)perhaps

mon
3 sets flat db
3 sets dips or decline db
thur
3 flat bb
3 incline bb

[Testostack]

how about switching up your routine?

I'd better go for that yep

[Anthony C]

Well if you want to get stronger your going to need to drop all those reps and some sets as well and just start using more weight .Instead of your reps being 12,10,8,6 ect you need to be working with weight you can only get off around 5 reps .Cut out all that other flys ,and cable work ect as chest said thats going to do zero for you bro . I see nothing wrong benching two times a week but it has to be done in a way that the 2nd day is for recovery only or speed work .Everyone wants size I know and most of the time the reps you are doing are for hypertropy however if you want to get bigger your going to need to get stronger .I guess and example of a routine for you could be

Tuesdays lower end chest work
BB Bench warm up work your way up to a 5 rep max
After that I would do one accesorie movement for the chest (pick one )incline ,decline,or weighted dips .After you pick one of those I just listed do that for 3 heavy sets of 6-8 reps .That would be it for chest .Then after that I would move to some tri work CG Bench for 4 sets of 8-15 reps ,After those I would do 3 sets of pushdowns 8-15reps ,Then finish of with some lat work and call it your done ..

Saturday could be upper end strength 6 brds ,5brds,lockouts ,some lat work and call it .Oh by the way I would do All sets on saturday with a close grip EVERYTHING ,all sets .For reps on this day I would keep it at 3-6 on everything ..Anywyas I hope this helps a bit .You would gain some new size as well because you are doing something new ..Peace AC