Chest Question

METAL VIPER · 01-02-2006, 03:57 AM

My friend and I were joking about a New Year's resolution and we were talking about how he wanted to get a 400lb bench, so I said I would try to get a 300lb bench (I'm quite a bit smaller than him).
I was going to focus more on gaining some mass, but I decided to focuse 1 chest / tri day on bench for strength and the other on weighted dips in the 8 rep range for hypertrophy. I was going to input some lockouts in my regimen since I'm getting a powerrack soon but I don't want to have off my chest become my weakpoint.
I'm going to slow down my negative and start pausing on dumbells for a 2 count - will this still give me a fair amount of mass that dumbell bench can provide or am I going to have to sacrifice a little size for strength

**Peaked_18** · 01-02-2006, 03:43 PM

Do a basic max effort day and a dynamic effort day with your bench press. You know that triceps are worked the most on the bench press. And if you want to get a bigger bench focus on training heavy with the triceps and working on form.

ME Bench Press
Bench press variation:
Board press 1-2-3-4-5
Floor press
Close-grip press
Rack lockouts

Do that for a max set of 1-3 reps after warming up.
Can also add bands/chains if you have them.

Then doing a basic chest exercise with dumbbells:
Incline dumbbell press
Flat dumbbell press
Floor press

Do that for 3 sets of 6-10 reps.

Then do a triceps exercise such as:
Rope pressdowns
Dumbbell triceps extensions
Barbell triceps extensions

Do that for 3 sets of 8-12 reps.

And then add in whatever after that. Some assistance exercises and train hard. Switch exercises every 2-3 weeks.

ZackMurphy · 01-03-2006, 05:22 AM

I agree with P18 about using Westside styles for a long strength phase.

Separate from that, though, I would take a stab at figuring out what your weakness might be. And you might not have a bench weakness, but it's worth looking at.

Compare your overhead BB press, your bench press, and your close grip bench press. For example, if your bench is WAAAY more than either of the other two, then the weaker lift is something to focus on.

On me, for example, my CGBP is about 90% of my flat bench, and my military press is only about 60% of my bench press. So my delts need to come up, but my tris are pretty good. This might also mean that my chest is simply lagging (which makes my tris look good), but the delts would be the #1 target for extra effort. There's no right answer on the ratios, but you are your best sample.

The slow negatives are a great idea, and since it sounds like you have a training partner, you can do some negatives that exceed your 1RM. Great when you're good and warm.

METAL VIPER · 01-03-2006, 05:28 AM

I actually don't have a training partner...just me and my dog in the backyard.
As for my maxes, last time I checked, my max bench was 250. But I've never maxed out on military press or CGBP. I would estimate my max military press at around 145. My tris are strong, but I would guess they are probably the weakpoint. I'm going to start doing lockouts to strengthen that, but I don't want off the chest becoming the new weakpoint - that's hopefully where the pause DB bench comes in. I've never had to do a lot of direct chest work, it's never given me problems, it's always been the lockout that hinders a bigger bench for me.

ZackMurphy · 01-03-2006, 12:21 PM

Quote:

Originally Posted by METAL VIPER

I actually don't have a training partner...just me and my dog in the backyard.
As for my maxes, last time I checked, my max bench was 250. But I've never maxed out on military press or CGBP. I would estimate my max military press at around 145. My tris are strong, but I would guess they are probably the weakpoint. I'm going to start doing lockouts to strengthen that, but I don't want off the chest becoming the new weakpoint - that's hopefully where the pause DB bench comes in. I've never had to do a lot of direct chest work, it's never given me problems, it's always been the lockout that hinders a bigger bench for me.

I wouldn't try to max on military or CGBP, either - just look for a 3RM or 6RM to give yourself a basepoint.

Pause DB/BB Benches are great, as are all forms of lockouts to maximize your tricep recruitment. Since your delts don't sound like a strength of yours, don't leave out military press lockouts. Hopefully your backyard set-up allows this. Incline presses, too, to get more delt/chest action. And board presses, if you don't have a rack. They'll let you do bench lockouts with minimum equipment.

I suspect it won't take much to get you from 250 to 300, from the way it sounds.

METAL VIPER · 01-03-2006, 02:31 PM

I'll be getting a powerrack soon and I'll be sure to incorporate military lockouts. Thanks a lot for that idea, as I believe it will help a lot. The lockout is the weakpoint of the movement, I'm pretty strong from the starting point...Could this be a weakness in the triceps, since I struggle right at lockout when you start to utilize your triceps?
I hope it doesn't take a lot to get to 300. I'll keep you guys updated. 300 will be a big milestone for me, not only since I'll be a member of the 300 club, but it will be double my bodyweight - and oh so close to the coveted 3 plates
Once again, thanks for you help bros

ZackMurphy · 01-03-2006, 02:43 PM

Quote:

Originally Posted by METAL VIPER

The lockout is the weakpoint of the movement, I'm pretty strong from the starting point...Could this be a weakness in the triceps, since I struggle right at lockout when you start to utilize your triceps?

Exactly.

But don't mistake the "lockout" for that middle zone where almost everyone stalls at heavier weights. If you're struggling at 3-5" off the chest, that could be a number of things (and speed work would be an especially good idea).

But if you're struggling just for the last 2-5", then it's triceps.

METAL VIPER · 01-03-2006, 09:23 PM

Quote:

Originally Posted by ZackMurphy

Exactly.

But don't mistake the "lockout" for that middle zone where almost everyone stalls at heavier weights. If you're struggling at 3-5" off the chest, that could be a number of things (and speed work would be an especially good idea).

But if you're struggling just for the last 2-5", then it's triceps.

Yep, that's it - the middle zone

01-03-2006, 05:28 AM	#4
METAL VIPER SEEK & DESTROY Join Date: Mar 2005 Location: Huntington Beach, CA Posts: 542 Recipes: 0 Rep Power: 46	I actually don't have a training partner...just me and my dog in the backyard. As for my maxes, last time I checked, my max bench was 250. But I've never maxed out on military press or CGBP. I would estimate my max military press at around 145. My tris are strong, but I would guess they are probably the weakpoint. I'm going to start doing lockouts to strengthen that, but I don't want off the chest becoming the new weakpoint - that's hopefully where the pause DB bench comes in. I've never had to do a lot of direct chest work, it's never given me problems, it's always been the lockout that hinders a bigger bench for me. __________________ \m/ METALLICA \m/ R.I.P. Cliff Burton:2/10/62-9/26/86 DIE, by my hand, I creep across the land, killing first born man

01-03-2006, 02:31 PM	#6
METAL VIPER SEEK & DESTROY Join Date: Mar 2005 Location: Huntington Beach, CA Posts: 542 Recipes: 0 Rep Power: 46	I'll be getting a powerrack soon and I'll be sure to incorporate military lockouts. Thanks a lot for that idea, as I believe it will help a lot. The lockout is the weakpoint of the movement, I'm pretty strong from the starting point...Could this be a weakness in the triceps, since I struggle right at lockout when you start to utilize your triceps? I hope it doesn't take a lot to get to 300. I'll keep you guys updated. 300 will be a big milestone for me, not only since I'll be a member of the 300 club, but it will be double my bodyweight - and oh so close to the coveted 3 plates Once again, thanks for you help bros __________________ \m/ METALLICA \m/ R.I.P. Cliff Burton:2/10/62-9/26/86 DIE, by my hand, I creep across the land, killing first born man

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01-02-2006, 03:57 AM	#1
METAL VIPER SEEK & DESTROY Join Date: Mar 2005 Location: Huntington Beach, CA Posts: 542 Recipes: 0 Rep Power: 46	Chest Question My friend and I were joking about a New Year's resolution and we were talking about how he wanted to get a 400lb bench, so I said I would try to get a 300lb bench (I'm quite a bit smaller than him). I was going to focus more on gaining some mass, but I decided to focuse 1 chest / tri day on bench for strength and the other on weighted dips in the 8 rep range for hypertrophy. I was going to input some lockouts in my regimen since I'm getting a powerrack soon but I don't want to have off my chest become my weakpoint. I'm going to slow down my negative and start pausing on dumbells for a 2 count - will this still give me a fair amount of mass that dumbell bench can provide or am I going to have to sacrifice a little size for strength __________________ \m/ METALLICA \m/ R.I.P. Cliff Burton:2/10/62-9/26/86 DIE, by my hand, I creep across the land, killing first born man

01-02-2006, 03:43 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Do a basic max effort day and a dynamic effort day with your bench press. You know that triceps are worked the most on the bench press. And if you want to get a bigger bench focus on training heavy with the triceps and working on form. ME Bench Press Bench press variation: Board press 1-2-3-4-5 Floor press Close-grip press Rack lockouts Do that for a max set of 1-3 reps after warming up. Can also add bands/chains if you have them. Then doing a basic chest exercise with dumbbells: Incline dumbbell press Flat dumbbell press Floor press Do that for 3 sets of 6-10 reps. Then do a triceps exercise such as: Rope pressdowns Dumbbell triceps extensions Barbell triceps extensions Do that for 3 sets of 8-12 reps. And then add in whatever after that. Some assistance exercises and train hard. Switch exercises every 2-3 weeks.

01-03-2006, 05:22 AM	#3
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	I agree with P18 about using Westside styles for a long strength phase. Separate from that, though, I would take a stab at figuring out what your weakness might be. And you might not have a bench weakness, but it's worth looking at. Compare your overhead BB press, your bench press, and your close grip bench press. For example, if your bench is WAAAY more than either of the other two, then the weaker lift is something to focus on. On me, for example, my CGBP is about 90% of my flat bench, and my military press is only about 60% of my bench press. So my delts need to come up, but my tris are pretty good. This might also mean that my chest is simply lagging (which makes my tris look good), but the delts would be the #1 target for extra effort. There's no right answer on the ratios, but you are your best sample. The slow negatives are a great idea, and since it sounds like you have a training partner, you can do some negatives that exceed your 1RM. Great when you're good and warm.