- 02-10-2013, 03:58 PM
- 02-10-2013, 04:00 PM
- 02-10-2013, 04:19 PM
02-10-2013, 04:29 PM
02-10-2013, 04:32 PM
02-10-2013, 04:36 PM
02-10-2013, 04:56 PM
02-10-2013, 04:58 PM
02-10-2013, 04:58 PM
Stuck with incline for awhile, I haven't flat benched in over a year. And only bench 135, focus on reps more then weight it'll build denser muscle.
Also use different grips. Ex. Close grip, wide grip, medium grip.
02-10-2013, 05:04 PM
A proven program like my favorite 5/3/1 will give you structure and organization that will allow your chest and the rest of you to grow
02-10-2013, 08:21 PM
Look into PRRS. I've done 3 cycles of this program and strength has increased very noticeably along with putting on some mass.
Also like others stated, don't worry about how much weight you can push. Worry about technique, control, and muscle contractions. Your chest will grow if you do the little things correct.
02-10-2013, 08:40 PM
Form is definatly the most important. Don't be a quarter-man or a half-man.Originally Posted by kbayne
02-10-2013, 08:42 PM
02-11-2013, 12:47 AM
Your bench press is at a beginner weight, not a slam is what it is. if you work on it for 3-6 months youll be in a differnet place. Check out starting strength or stronglifts 5x5. You don't need to use complicated plans or 5/3/1 until your training stalls on a simple progressive loading plan. Working chest every 8th day is not enough. My training partner started out never benching and used 5x5 and he can rep 225 for 2-3 after ~8 months. He started with just the bar only to learn the technique. If you don't train in 3-5 reps you won't get used to recruiting the muscle for the kind of force you need for a max lift. Dips and triceps work will help get your numbers up.
EDIT: I checked the charts actually your bench is better than my initial reaction. 185 bench at bw 165 is intermediate level.
02-11-2013, 09:38 AM
02-11-2013, 10:09 AM
Can you post a video of your bench pressing or dumbbell pressing. Preferable from a few different angles and using a weight corresponding to about your 6 RM. Sometimes it's minor tweaks in limb placement and setup that will make all the difference.
02-11-2013, 10:22 AM
my chest lacks naturally as well, 8-10 reps with great form helped me alot. i did things like removed shoulders and arching my back out of the equation which let me lower the weight with better form and refuced any chance of rotater injury. i also focused on incline pressing movements and weighted dips..
02-11-2013, 03:12 PM
02-11-2013, 03:49 PM
Yes i do. I stall out kind of in the same place as you. Which is why I think my form may be off because I might possibly be moving my body around to get past that stall point
02-11-2013, 04:29 PM
I am going to work on 2 sec pause at bottom and dead stop off 1 or 2 boards or off pins in power rack. Most of my chest work is in 5 rep or more range so I'm not specifically training my max with heavy triples like a power lifter would. i still like seeing my numbers go up.
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