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suggestions for a chest/tri day?

allstar504448

allstar504448

Member
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
any suggestions?
 
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.
 
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.
 
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?
 
allstar504448 said:
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?
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All i do is lift for strenght. Cables are a complete waste of time. When you are 250 and have a huge chest, you can put some cable work in, even then dumbell flys are much better imo.
 
Flat bench, Incline Bench, and Decline Bench -
Maybe flys if you have time.

Dips, Pulldowns, kickbacks
 
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 :
upper
middle
lower
inside
outside

for tri's, hand position dictates which head will be worked on :
overhand
underhand
parallel

i would concentrate on 4 of the 5 chest heads (omitting the lower), and hit all 3 tri heads.
 
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.
 
MrBigPR said:
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.
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If you are a bodybuilder i agree. But just about every strength athlete who does speed work does it on another day. He said he wants to get stronger.
 
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.
 
MrBigPR said:
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.
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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.
 
MrBigPR said:
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.
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to the best of my knowledge, ive never experienced any overtraining.
and im not a complete noob, i bench 300 at age 17 not horrible imo
 
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.
 
Tone said:
Yeah, you can use a machine too if you want. I usually just grab a 10lb plate and do em very slow, making sure you get a nice contraction and feel the burn
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Ya I find these are good, especially with the good contraction like you said, and a nice slow negative.
 
My Chest workout:
Flat BB Bench
DB Press
DB Flys
Inline DB Flys
Decline DB Flys
Cable Crossover's

Tri:
Skullcrushers
Weighted Dips
DB Kickbacks
Cable Pushdowns
 
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