do you use bench press for size (many reps 8-12) or strength (5) ?
|
-
11-22-2014, 12:40 PM #1
-
11-22-2014, 12:44 PM #2
-
11-22-2014, 12:46 PM #3
-
11-22-2014, 12:50 PM #4
-
-
11-22-2014, 02:23 PM #5
-
11-22-2014, 02:57 PM #6
- Join Date: Dec 2011
- Location: Victoria, Australia
- Age: 31
- Posts: 3,595
- Rep Power: 993
Definitely strength. 3x3 or 3x5 every bench session and although I'm sure it stimulates growth, I don't like it as a chest exercise because it's generally a tricep and shoulder dominant movement if performed correctly.
Strong triceps, upper back and shoulders will probably assist your bench more than your chest would.Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
---
☢☢☢☢ Tall Guy Crew ☢☢☢☢
☆☆☆MISC INK CREW☆☆☆
-
11-22-2014, 03:14 PM #7
I'm one of those guys who doesn't have to do a lot of chest so I just (CURRENTLY) do 3x5 flat and 3x5 incline bb, might add in an extra exercise soon though because it's getting a bit repetitive
Agreed with strength, imo BP isn't the best chest developers out there. But I have to disagree with the tricep/shoulder/Upperback dominant. My triceps are weak as fok like you have no clue it's embarrasing
My shoulders though are just about average compared to bench press (60kg max ohp, 100kg max bench)
Upperback I'm not sure if I have a strong upperback or not I can do BB rows 75kg x5 but I used to be able to bench 100kg and just barely do bb rows 60kg x5.
My chest is pretty developed and I'm decently strong on DB press, so yeah that's my disagreement lol'ddl 180kg
s 150kg
b 112.5kg/102.5kg x5
My lifting log: forum.bodybuilding.com/showthread.php?t=166940041
-
11-22-2014, 03:20 PM #8
-
-
11-22-2014, 03:53 PM #9
-
11-22-2014, 04:18 PM #10
- Join Date: Dec 2011
- Location: Victoria, Australia
- Age: 31
- Posts: 3,595
- Rep Power: 993
I dare say you're underestimating yourself. My military press is 65x3, 110x5 bench and currently 80x5 pendlay row which are very similar in proportion to your own numbers.
My tricep pushdowns are fairly weak but it's the long head that will really contribute to your bench. Exercises like heavy overhead dumbbell extensions or close grip bench press will help.Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
---
☢☢☢☢ Tall Guy Crew ☢☢☢☢
☆☆☆MISC INK CREW☆☆☆
-
11-22-2014, 04:47 PM #11
-
11-22-2014, 05:08 PM #12
-
-
11-22-2014, 05:24 PM #13
I'm actually not sure about my CGBP I think I do like 60x8 in the end/after my flat and incline bb press but I can do 92.5x4 flat (That's fresh though). (This means that my CGBP as far as I can see is quite weak and you said it would help, hence approving my point)
My Pendlays are a tad stronger than my bb rows for some reason so I guess we're nearly the same on that level, which just approves my logical point (I have to make it logical for myself to make it worth explaining lol)
My overhead cable tricep extensions thingy whatever the name is are a joke. It might be at the end of a WO but with BOTH hands I just barely manage 12.5kg x12.
Meaning my triceps are weak in comparison to exercises that would assist my bench (Hope you get where I'm going with this/understanding me)
You said both those exercises would help, but both of those are really weak for me so that doesn't quite explain it.
Unless you're telling me to do more overhead tricep exercises and more CGBP but that would mean that my BP should literally EXPLODE in terms of progressiondl 180kg
s 150kg
b 112.5kg/102.5kg x5
My lifting log: forum.bodybuilding.com/showthread.php?t=166940041
-
11-22-2014, 06:12 PM #14
-
11-22-2014, 07:25 PM #15
- Join Date: Dec 2011
- Location: Victoria, Australia
- Age: 31
- Posts: 3,595
- Rep Power: 993
My cgbp yesterday was 75x10 after my other exercises, being fresh makes a huge difference. I get exactly what you mean, and yes I think focusing on those exercises will help immensely.
Overhead dumbbell extensions in the 6-8 rep range and cgbp at the end of the session to help with tricep endurance. My chest activates at the bottom portion of the bench press because I have a closer grip but my triceps and shoulders are what push the majority of the weight and lock it out.Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
---
☢☢☢☢ Tall Guy Crew ☢☢☢☢
☆☆☆MISC INK CREW☆☆☆
-
11-22-2014, 07:37 PM #16
-
-
11-23-2014, 06:07 AM #17
-
11-23-2014, 06:34 AM #18
-
11-23-2014, 06:49 AM #19
-
11-23-2014, 07:03 AM #20
-
-
11-23-2014, 08:03 AM #21
Similar Threads
-
Basic Advice and Information for New Posters and Lifters
By N4J4R in forum Teen BodybuildingReplies: 187Last Post: 10-12-2018, 09:55 PM -
@ 2 years of lifting. If no 4 plate squat/dead & 3 plate bench just give up.
By australiasbrain in forum Misc.Replies: 229Last Post: 05-01-2013, 01:42 PM -
Ravadongon’s Training 2006: A Year For Improvement
By ravadongon in forum Powerlifting Workouts - Training JournalsReplies: 44Last Post: 09-11-2006, 05:18 AM
Bookmarks