|
2004/03/09, 08:46 AM
Hi
I strugle to do bench presses. Is there any other way to strengthen my chest muscles, which in return will help me to bench press better.
The weight I bench press is not heavy, so I assume it must be my chest muscles that are not strong enough. The weight I use is 15kg. And I can use 12.5kg to do Bicep curls.
So natuarlly I must be able to do around 20kg bench press at least.
Any ideas or comments will be a great help.
Thanks
|
|
|
|
2004/03/09, 09:39 AM
http://www.intense-workout.com/chest_exercises.html
Jack check out this site. Keep the workouts consistant and you'll see progress and strength in time. Patience...will help you succeed everytime. Good luck.
|
|
2004/03/10, 05:30 AM
Try my new once a week chest routine from my personal trainer...
BENCH PRESS the best weight you can for 8 reps/3sets- add a pound a side next week. Even if for one set only and increase again by a pound or try repping out 10 reps- can you see where I'm going here? No pressure just slow deliberate achievement- So apply this to the below... on every exercise adding either a pound, or two reps or an extra set a week and train the chest once only a week. Rest between sets should be 90 seconds, but if you start with 3 minutes and reduce that each week as you prove to yourself that you can do it! If you aint in a gym improvise on exercises
Push ups or machine presses- ?? you tell me 10 and until 24+ is easy(it's a warm up)
Chest press- 8 reps by 3 sets with 15 kilos then next week 2 reps more each set so week after you'll grab 16 kilos?...
Dumbell flys- 8 reps by 3 sets with ?4 kilos?
Dumbell chest press- 8 reps by 3 sets with ?4 kilos?
Machine flys- 8 reps by 3 sets with ?12 kilos?
Assisted dips 12/10/10 reps by 3 sets, supporting half your weight
That's it!!! It will work slow well formed movement- 2 seconds per rep, short rest- see how you go and time it just once a week!!!
Think about it and write it down how it will work for you and tailor the exercises to suit you and your access to equipment, don't do more exercises, just 5 or six ...Try it for 8 weeks and tell me the secrets of your success. Please?
This is currently working for me.
|
|
2004/03/10, 05:48 AM
There are more muscle involved in the bench press than just the pecs. The triceps and front deltoids are also involved. By strengthening your tri's and shoulders you will also help your bench. To adress neov the pec decs are good for creating better definition they are not a good mass excersise. To increase your bench try using dumbells
instead of barbells. Do incline's flat's and declines. Also flys incline and flat will help also. Train hard - Mike
--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
|
|
2004/03/10, 08:50 AM
Thanks again for all the great advice.
|
