Need Chest Help

[TheArslanRaja]

Cant seem to increase chest strength, been benching about 155 for almost 3 months

Any tips?

[bass]

what is your current chest routine?

[crazy mike]

what is your current chest routine?

^^^ gotta tell us what you are doing to help. ...crazy mike

[pasha]

thats not bad.. i benched 225 for like 3 years till a moved up in weight...

[>Good Luck<]

Cant seem to increase chest strength, been benching about 155 for almost 3 months

Any tips?

Yes. U want to build strength, you need a strength building routine. I like jim wendler 5/3/1 with triumvarate assistance program. You would need to read the pdf found on google and follow it to a t without personal variances. This program works well.

[TheArslanRaja]

Yes. U want to build strength, you need a strength building routine. I like jim wendler 5/3/1 with triumvarate assistance program. You would need to read the pdf found on google and follow it to a t without personal variances. This program works well.

My current routine is
Flat bench 3x10
incline bench 3x10
Decline bench 3x10
Machine flies 3x10

I always feel a pump in my chest also but strength is stuck at 155

[animalBLIND]

In order to gain strength I always dropped reps down to 5-8 range. Wendler 5/3/1 is good so is the 5x5 routine. I've used both in the past.

[crazy mike]

My current routine is
Flat bench 3x10
incline bench 3x10
Decline bench 3x10
Machine flies 3x10

I always feel a pump in my chest also but strength is stuck at 155

You always feel a pump but that doesn't necessarily mean you are getting stronger. I see this repetitious 3 x 10 reps. You seem to not be reaching positive failure. I add weight and stay at 6-8 reaching total failure expecting to not be able to do the net rep or even set. Of course I do another set by if I add weight and don't reach 10 reps it is because I reached failure on that one.

Think about what muscle you are working as you do your reps. It's not your body it is the chest. Do more methodical training connecting your mind with that chest part forget this 3 x 10 plus 10 plus 10 ....crazy mike

OH Some time I don't get that pump. I can get a pump with very light weight by moving fast and adding more reps.

[teezer33]

You always feel a pump but that doesn't necessarily mean you are getting stronger. I see this repetitious 3 x 10 reps. You seem to not be reaching positive failure. I add weight and stay at 6-8 reaching total failure expecting to not be able to do the net rep or even set. Of course I do another set by if I add weight and don't reach 10 reps it is because I reached failure on that one.

Think about what muscle you are working as you do your reps. It's not your body it is the chest. Do more methodical training connecting your mind with that chest part forget this 3 x 10 plus 10 plus 10 ....crazy mike

OH Some time I don't get that pump. I can get a pump with very light weight by moving fast and adding more reps.

Come to realize Mike, the mind to muscle connection has a huge part in bodybuilding, thoroughly agree with you!!

[bass]

You always feel a pump but that doesn't necessarily mean you are getting stronger. I see this repetitious 3 x 10 reps. You seem to not be reaching positive failure. I add weight and stay at 6-8 reaching total failure expecting to not be able to do the net rep or even set. Of course I do another set by if I add weight and don't reach 10 reps it is because I reached failure on that one.

Think about what muscle you are working as you do your reps. It's not your body it is the chest. Do more methodical training connecting your mind with that chest part forget this 3 x 10 plus 10 plus 10 ....crazy mike

OH Some time I don't get that pump. I can get a pump with very light weight by moving fast and adding more reps.

well said Mike! this is exactly what needs to be done.

[animalBLIND]

Totally agree with mike. Also something to think about is u need to decide the difference between strength and the bench press and chest. A person can gain lots of strength by working the movement and not muscle groups. If it's a bigger bench u want then work the movement. Meaning work the muscles that aid the bench press chest, triceps, lats, shoulders.

[crazy mike]

OP, I will also tell you maybe you should do more Incline and put it first in the routine. It will build up your upper chest tying into your front delts. You will lift less on flat bench after your incline however the benefit it pre-fatigue. This with even the lower weight will be added fatigue. You will b strengthening your stabilizing muscles more thus building a more complete overall chest. Get that incline going and your flat bench will come right along.

You've got to shock you muscle so mix it up. Remember think, think, think about what you are working and have that moved by the Pec's Check the with of your grip, and have your elbows out. Triceps are involved but that's not what you are working. Good luck ...crazy mike

[Psaletta]

[QUOTE="crazy mike"]OP, I will also tell you maybe you should do more Incline and put it first in the routine. It will build up your upper chest tying into your front delts. You will lift less on flat bench after your incline however the benefit it pre-fatigue. This with even the lower weight will be added fatigue. You will b strengthening your stabilizing muscles more thus building a more complete overall chest. Get that incline going and your flat bench will come right along. You've got to shock you muscle so mix it up. Remember think, think, think about what you are working and have that moved by the Pec's Check the with of your grip, and have your elbows out. Triceps are involved but that's not what you are working. Good luck ...crazy mike[/QUOTE


^^^ well said mike. OP, if you can put up 155 10x why can't you put up say 165 8x 175 5x... This is how I brought my wight up on bench. We always get so caught up into routine it's almost robotic. We go into the gym and think "it's chest day" and mirror the routine. You have to challenge your self. Bring a spotter or ask someone and you will be surprised on how fast you break that mindset!! Good luck