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I want a bench routine.

Kidfreedom Posts: 52 Joined: 2004/05/19	2007/01/04, 07:43 AM I have found multiple charts online (i.e sets of 6,5,4 alternated with days of 3, 2, Negatives) that work, but I want your expert opinions. I want to improve my bench, and I want a specific breakdown of what chest excersizes, sets, and all of that.
	2007/01/04, 07:45 AM What are you looking to achieve? Improve your bench in what way? What is your routine like now? A bigger bench involves a lot more than just working on your bench/chest.
Kidfreedom Posts: 52 Joined: 2004/05/19	2007/01/04, 07:54 AM I've been slacking lately and went through a 4-month period without benching. I've been back in the gym lately and my bench is hovering around the 250-range. I know the current chart works, the thing is...I want to know what else I should do to help maximize gains. The chart calls for sets of 6, 5, 4/Failure and 3, 2, Negative, alternated twice a week. I know my weaknesses - my shoulders, tris, and back. I have a friend who benches as much as I do but his tris are so vastly stronger than mine that I know most of my bench power is a direct result of my chest and can be improved with a little work.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/01/04, 08:04 AM Work your weaknesses!!!!! Focus 3-6 week cycles on shoudlers, then on triceps, then on back.......make those the first things you train.....then go to a bench routine. -------------- Curl Jockeys, get outta the squat rack! Warning:Deadlifting going on! 7707mutt@freetrainers.com
	2007/01/04, 08:16 AM Try some Military Presses, Push Presses, Dips, Close grip benches, BOR, chin/pull up variations. These should all help.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/01/04, 02:00 PM Mutt knows exactly what he's talking about. Building up your chest won't make your bench increase because your tri's and shoulders will still be lacking. Bringing up your weakest link will give you much better results. You can have the most powerful chest on earth, but if you don't have the triceps to support certain movements then it is all for nothing. ============ Quoting from kidfreedom: I know my weaknesses - my shoulders, tris, and back. I have a friend who benches as much as I do but his tris are so vastly stronger than mine that I know most of my bench power is a direct result of my chest and can be improved with a little work. =============