bench? wtf

[rx8rone]

so i been lifting for a couple years now. im 6'3 190lbs. i eat right and drink a lot of protein shakes. i go to the gym six times a week and am very consistent with that. my question is my bench is horrible i do four sets of up to 12 reps reaching only 205. it feels like i been doing the same weight for the past three years. i switched routines too! I do everything right I follow Arnold's routine after reading his 700 page book and lots of his magazines. am i doing something wrong? can i get some help please! im good at everything else very strong and i lift heavy weights in everyother muscle group except chest.

[sonnygll]

If you want to increase limit strength try low reps a little short of failure. Like 3 reps at 90%. You will need around 8 sets.

Also where do you feel this lift and what part of the lift do you stick on?

After you build some strength with low reps, just try to get the reps up up little by little.

[the hulkster]

I train with a little different with bench/chest to keep my numbers up. Bench I work with low reps taking a full recovery period and hitting usually 5-7 sets total, I use bench for power lifting. Then to train my chest after that in a more bodybuilding type fashion I will up the reps and lower the recovery and then hit two to three other lifts, still getting great strength and size gains.

just a thought.

[dwaynewade]

I suggest keeping track of weight and reps... a minimal increment but a consistent one will help you a great deal. Going up 5 pds total on the bench every two weeks for ex. will yield a 30lb increase over 3 months.

[Superhuman]

Over 2 years ago I benched 420lbs, I had a very strong chest. Soon after that, I began working out by myself and started to get weaker at bench. A few weeks ago I was only working with 225lbs for 8-12 reps.... sad. I decided that I want to go heavy again and see how strong I can get, so I've been working out with a few different friends and I'm getting my strength back up. I hit 365 for 3 reps on Saturday so I know it's working! Having a partner to spot you and push you for those last assisted reps really make a HUGE difference

[Titleist]

so i been lifting for a couple years now. im 6'3 190lbs. i eat right and drink a lot of protein shakes. i go to the gym six times a week and am very consistent with that. my question is my bench is horrible i do four sets of up to 12 reps reaching only 205. it feels like i been doing the same weight for the past three years. i switched routines too! I do everything right I follow Arnold's routine after reading his 700 page book and lots of his magazines. am i doing something wrong? can i get some help please! im good at everything else very strong and i lift heavy weights in everyother muscle group except chest.

Doing Arnold's routine probably isn't the best idea. Arnie's routine worked for him, but it probably isn't the best idea for you, especially not if you are using his volume. Each person reacts differently to different routines. You need to figure out which one works for you and stick with it.

Also, make sure your intensity is up in the gym. If you are slacking off, your results will show.

Make sure you are using proper form.

[soulstealer]

What I find works for me for strengthining my chest is

2 weeks 8-10 reps to failure
1 week balls to wall doubles to failure (lots of sets)
1 week 12-15 reps not to failure

and repeat =P

[rx8rone]

thanx for the input! but should i just do flat bench only until i increase my weight or should i continue with my whole routine. i do flat then incline then decline then cable flys.

[therecanonlybe1]

just be careful, punched out 355 one week for 5 good reps, then the next week hit 375 and tore my fukken rotator and left pec...

[rx8rone]

that sux bro

[Sir Lifts-a-lot]

Hmmmm... Sounds like you have the same problem that I do. I have NEVERR been any good at benching and I think a lot of it has to do with my height and the length of my arms. I have monkey arms and it sucks for benching. I have actually given up on flat bench press because my numbers are so low and only do dubbells. My incline press (bar) is awesome though. Not really sure why though.

[dwaynewade]

in Rank this is the order for pushing pec developement exercises-

Dec Dumbell
Dec Barbell
Inc Dumbell
Incl Barbell
Flat Dumbell
Flat Barbell
Weighted Dips

[(1*)]

dumbell dumbell dumbell.... i started lefting when i was 22. 5'11" and 155 lbs!! long lanky arms.. once i went to dumbell bench press my chest grew. go HEAVY with a good spotter that will take you past your limit. also try uping your tricep routine to build them instead of cut them. do close grip presses at a heavy weight. do flat, incline (but not too much of an incline), dips at heavy weights with low reps to failure and then pump out some cable flies ro something light to fill the torn muscle with blood..
and make sure your calories are high with an ass of protien and carbs.
this all worked for me.

[Renesis]

You want to do dumbell bench just like (1*) said. Um why are you doing 12 reps of 205 anyway? If you can do 12 reps of any weight as your last set then thats why you aren't getting stronger. Up the weight and continue doing so untill you can only push 4-6 reps.