push ups and bench press
i used to do about 30 push ups every day which was as much as i could do. then i switched to knuckle push ups 30 reps too. then i would do 10 close hand push ups then another 10 with a wider stance then 10 again with a wider stance and 10 again with the widest stance then go back wards with a total of like 80 push ups. when i flex my chest it's pretty hard and it has some form. ive stopped doing push ups for a while and im doing butterflyes at the gym for about 70 lbs for like5 reps and im am bench pressing which leads to the issue. i can only bench 95 lbs with like 7 reps and and i dont know how much i can max. my triceps arent weak because i can do extensions with a 30 lb dumbbell and max with 35 lbs with two hands. so i can do 15 on each hand basically. i think the problem is that either my shoulders are too weak but i can do dumbbell military press with 25's or that i do the bench press too late in my exercise routine OR that maybe the stabilizer muscles in my delts are weak. I'm confused and I am sick of benching pathetic weight like that and i was wondering what i could do to help my situation. Thanks in advance.
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Thread: push ups and bench press
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03-05-2005, 05:20 PM #1Bodyinprogress
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push ups and bench press
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03-05-2005, 05:51 PM #2Registered User
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Try this man. Your chest workout could start with a bench chart. Let's just say your max is 140 lbs. Your bench chart would go something like this:
80 lbs for 8 reps
90 lbs for 6 reps
100 lbs for 4 reps
110 lbs for 3 reps
120 lbs for 2 reps
130 lbs for 1 rep
90 lbs for 5 reps
This will add size and strength to your chest. This is the method I have used since I've been lifting, and I am currently benching 285. So first of all, find out what your max is, then feel free to shoot me an e-mail and I'll tell you what your chart will be. Good Luck!
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03-05-2005, 07:28 PM #3Bodyinprogress
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alright. thanks man. I'm pretty sure my max is 105 but ill try to max out tomorrow and ill send you an e-mail.
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03-05-2005, 08:46 PM #4
Sugar:
Would you then increase to 90 lbs. and 8 reps, 100 lbs. for 6 reps, etc., etc.? I am new here and I am looking for some pointers on how to improve my chest workout. I really like this routine. Thanks.
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03-06-2005, 07:34 AM #5Registered User
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Yeh that's exactly what you would do. When you first increase, you may not be able to finish the chart, but don't worry, once you get it, your max will obviosly go up so stay on that chart until you can get it.
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03-06-2005, 07:42 AM #6Registered User
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what we do mostly with the football team is stuff like:
1 Set with 65% of max-6 reps
3 Sets with 75-80%-5 reps
1 Set with 60%-Burnout (as many as u can do)
my chest and arms go crazy after this workout, we aslo do other stuff like drop sets...all kinds of good stuff...
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03-06-2005, 10:18 AM #7Train smarter, not harder
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it sounds to me like your entire routine is all over the map and probably isn't very good.
<->
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03-06-2005, 10:48 AM #8TONEY = HEAVYWEIGHT CHAMP
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Your shoulders are weak if your only military pressing 25's. Get a good shoulder routine going, rest, and your bench press should improve.
Dumbbell raises.
Arnold presses.
Military press.
are all your friends ;-) Good luck.
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03-06-2005, 10:52 AM #9Train smarter, not harder
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arnold presses suck, unless you like r/c injuries.
<->
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03-06-2005, 06:34 PM #10Bodyinprogress
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thanks for the advice. I'll try to focus more on my shoulders.
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03-07-2005, 04:34 PM #11Bodyinprogress
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nevermind i can military press with 30's and probably do like 2 reps with 35's so i don't know wat the problem is. cause i definitely dont have a weak chest.
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03-07-2005, 10:18 PM #12Train smarter, not harder
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if you can only do 2reps with 35s you obviously arn't ready for that weight. keep with 30 or even 25.Originally Posted by dedicationman<->
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03-07-2005, 10:43 PM #13Registered User
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Sometimes having a spotter will help. You can then perform forced reps. These will help you grow and move on to a higher weight. Make sure you are throughly warmed up. Your shoulders are probably hindering you. They take a while to grow. Your young though, the best thing to do is be consistent. You have plenty of time to grow. If you plateau, change your workout. The bench is not the only exercise for the chest. Try doing flat DBs for a while and then come back to it.
Kaje
"Bitten by the Iron Bug"
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08-12-2011, 07:34 PM #14Registered User
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Push ups are actually better then bench press(I know it's hard to believe). A recent study has shown that push-ups activates your pecs,triceps and even your shoulders more then a bench press. That's why a guy that can do a lot of push ups can bench more thn a guy who just benchs and can't to push-ups. I have been doing push ups for years now, without doing any bench and the first time I did a bench press(a week ago) I ws benching 265 with ease. I only weigh 165 and benched 265x10(it's amazing I know). This fact and the study prove that, the old saying bench is better than push ups is false and an old wives tale, good luck and take what I said into account if you really want to get big and ripped.
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