[theshocker21]

I need a good program to put alot of strength into my bench. I hope it will help my upper body catch up to my legs. I have umbilical hernia right now anyways , so I don't squat. I weigh about 200 right now and Im not sure what my 1RM is. A little over 300 I think. I want to get it up to like 335. Come on experts ! Tell me what I need to do. . .

[guyfromkop2]

how many days a week do you want to bench? i work low end one day and top end/shirt another day

[theshocker21]

once a week

[BigDago]

Stick to the basic excersises. Nothing too fancy and no isolation. Stick to incline, flat, and decline bench, maybe with dumbells. Work at least 2 times a week. High weight -low rep one day and the second chest day of the week go high rep low weight. It worked for me. I hit a plateau with my chest years ago, and this is how I overecame it.

[theshocker21]

I don't want to overtrain. I need a STRENGTH program set out for me with low rep ranges etc..

[guyfromkop2]

Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

[Jstrong20]

You might want to look into westside or 5x5. If your bench is 300 and your not used to low reps you willl probably hit 335 damn fast. I myself use westside. The only diffrence is I do alot more bicep work, overhead presses, and wide grip bb/db presses for chest. I work my chest hard because I don't wear a shirt and I work biceps just because I like big biceps.lol

[theshocker21]

Originally Posted by Jstrong20

You might want to look into westside or 5x5. If your bench is 300 and your not used to low reps you willl probably hit 335 damn fast. I myself use westside. The only diffrence is I do alot more bicep work, overhead presses, and wide grip bb/db presses for chest. I work my chest hard because I don't wear a shirt and I work biceps just because I like big biceps.lol

What is westside?

[theshocker21]

NM just found an article about it.