Thread: Bench ??
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10-08-2003, 11:20 AM #1New Member
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Bench ??
Does anyone out there have a bench workout that they feel is very good. I'd perfer to keep the reps low if possiable. I'm not pleased with the workout i'm on right now. Thanks guys
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10-08-2003, 11:24 AM #2Respected Member
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Are you asking for a chest workout?? Because as far as my bench routine is.
I currently hit Incline for 2 warm-up sets of 12-15 reps followed by 4 set of 6-8 reps. Slow and controled on both the way down and up. While flexing the hell out of them at the top.
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10-08-2003, 07:03 PM #3Associate Member
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I do 4 sets of flat, incline and cabel. with a rep range of 2 sets of 9 and 2 sets of 6. Then I finish with 3 sets of incline flys and press with the same weight with out stopping between the flys and the press. I do 10 reps for those. Works great for me.
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10-14-2003, 08:27 PM #4Swellin Guest
Hey Taxi, did you get it?
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10-14-2003, 08:43 PM #5
I have been doing this technique that I read about called the "glass technique" what you do is after the bar or your pecs are at a full stretch, when you are getting into flexion of the movement try and force your delts down to your lats and squeeze the hell out of your pecs, it works very well when executed right, it makes pushups feel a lot more beneficial.
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10-14-2003, 09:42 PM #6New Member
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Originally Posted by Taxi
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10-14-2003, 09:53 PM #7New Member
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Yeah, i got it swellin, thank bro, i'll give it a shot
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10-14-2003, 10:04 PM #8Swellin Guest
I tried that one once before, and on week 5, I tore my pec (it was due to working my ego one night, instead of my muscle).:embarrass
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10-14-2003, 10:15 PM #9New Member
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Originally Posted by swellin
Ouch, that sucks man. How are you doin now? I looked it over and i agree, pretty intense, but it shouldn't be a problem at all. Hopefully I have better luck than you did, once again thanks
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10-14-2003, 11:35 PM #10Swellin Guest
My pecs are kicking again! That night I tore my right pec, I reinjured my shoulder when the weight came down (I only use dumbells for inclines now). After several months of physical therapy, I ended up with a little surgery on the shoulder. I took almost a year off from the gym, and the pec is great. I have been back in the gym for several months now, but I have been blasting it for the last 2.5 months. All is well. I am on my second week of that program right now, and it is whipping me. You absolutely have to use a spotter for the last two sets, and force some reps.
You should get good results.
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10-15-2003, 07:10 AM #11
are you wanting to blow up your chest or increase your bench?
Whatcha gonna do
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10-15-2003, 10:10 AM #12New Member
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Originally Posted by swellin
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10-15-2003, 11:27 AM #13Swellin GuestOriginally Posted by AMsupafly
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10-15-2003, 01:12 PM #14New Member
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I am glad you had a good recovery, although it did take a substantial amount of time. I don't know if I could stop lifting for a year, I think I would go crazy At least you have muscle memory on your side. Good luck.
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