suggestions for a chest/tri day?
- 04-12-2009, 09:30 PM
suggestions for a chest/tri day?
1.Bench= 10x3 @ 83%
2.Incline close-grip bench= 3x5 @ 56%, 60%, 63% (of flat bench max, unsure of incline bench max)
3. Cable Flies= 3x10 or Wide grip pec dec= 3x10
4.Skull Crushers= 3x10 or Tricep Rope extensions= 3x10
i am at about 290-295 bench max trying to work up to 315
- 04-13-2009, 08:28 AM
I would deffinately add some dips or weighted dips, hit the triceps pretty nice and work on lower chest. Id also consider switching it up sometimes with incline DB press which i sometimes thinks work better then regular BB press.
04-13-2009, 10:10 AM
drop the cable work, completely useless for you. try adding a second bench day for speed. At 17 i am pretty sure you are going to be slow. Read about dynamic training on elitefts. You can also try doing some pause work.
04-13-2009, 10:38 AM
i do bench 2x a week, monday and thursday.
rite now i am aiming for strength though, i would like 315 by late may
why do you say the cables are useless?
04-13-2009, 10:55 AM
04-13-2009, 11:28 AM
04-13-2009, 01:15 PM
Flat bench, Incline Bench, and Decline Bench -
Maybe flys if you have time.
Dips, Pulldowns, kickbacks
04-13-2009, 01:47 PM
the chest has 5 heads, and the triceps have 3. if you're training chest one day per week, decide what parts you need to work on :
for tri's, hand position dictates which head will be worked on :
i would concentrate on 4 of the 5 chest heads (omitting the lower), and hit all 3 tri heads.
04-13-2009, 02:37 PM
Chest twice a week is over training in my book. Twice a week once every 3 weeks would benefit you more.
Id break the benching into a 10-12 warmup at about 65%, then a 8-10 at 75-83, and finish off with a 4-6 at around 90-95%. When i first started lifting i was purely training for stregth for my baseball work.
04-13-2009, 03:29 PM
04-13-2009, 07:53 PM
If you are training for strength, how are you going to let your muscle repair themselves? Read the next part of my post. You will see where i get into his training. When you can do that in the beginning and gauge recovery then maybe you can add another day. Im talking from experience, you dont go from 135 benching to 385 without knowing what you are talking about.
04-13-2009, 08:59 PM
Adding in a speed day for a teenager will not overtrain him imo. It will make him faster which will improve his bench. Beginners recover easier, that is why full body workouts are beneficial in the beginning.
That being said, a speed day is not intended to stress the CNS or the muscles, it is meant to make you faster. Please read about dynamic training.
04-14-2009, 12:41 AM
04-14-2009, 12:44 AM
04-14-2009, 08:43 AM
04-14-2009, 08:45 AM
04-14-2009, 01:09 PM
04-14-2009, 05:32 PM
Holy hell....nobody mentioned floor presses and/or board presses....two exercises to get your bench up depending on where your sticking point is.
And don't forget to build those lats and tris up too...they contribute to your bench number.
04-14-2009, 06:17 PM
04-14-2009, 11:15 PM
04-15-2009, 10:56 AM
My Chest workout:
Flat BB Bench
Inline DB Flys
Decline DB Flys
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