Struggling to make gains on flat bench! Help please :)

[darren4229]

I've been training for about a year and a half now and I've always been very weak on flat bench, in comparison I've always been very strong at incline. I used to train chest once a week but as of this week I'm trying splitting my chest workout into 2 days, decreasing rest in between sets too. The way I've split it is 1 day doing barbell work (flat, decline, incline) The other day doing dumbells (flat, decline, incline) Is this likely to help me improve over time? Is this also the best way to do it or should I split days for each part of chest? Thanks.

[Dano85]

I've been training for about a year and a half now and I've always been very weak on flat bench, in comparison I've always been very strong at incline. I used to train chest once a week but as of this week I'm trying splitting my chest workout into 2 days, decreasing rest in between sets too. The way I've split it is 1 day doing barbell work (flat, decline, incline) The other day doing dumbells (flat, decline, incline) Is this likely to help me improve over time? Is this also the best way to do it or should I split days for each part of chest? Thanks.

whats your current max? whats your rep scheme? whats your progression scheme?

[jwtiger69]

whats your current max? whats your rep scheme? whats your progression scheme?

Also add in your diet and weight... Those two will tell up almost everything right there!

[johndouglas78]

What's your diet?

[BobbyOrr1965]

Dumbbell work for three weeks or so with no barbell work. When you go back to bench should be better as stabilizer muscles were trained more intensely and you need some variety and switching up in your routines. Maybe you can add in some rest-pause work. Oh and diet???

[SexyBack1]

I've been training for about a year and a half now and I've always been very weak on flat bench, in comparison I've always been very strong at incline. I used to train chest once a week but as of this week I'm trying splitting my chest workout into 2 days, decreasing rest in between sets too. The way I've split it is 1 day doing barbell work (flat, decline, incline) The other day doing dumbells (flat, decline, incline) Is this likely to help me improve over time? Is this also the best way to do it or should I split days for each part of chest? Thanks.

Smolov Jr is the best for bench if you are seeking strength