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Bench Press

S

Shotgun-Boogie

Guest
I'm keen to get the most out of my chest exercises but I'm struck with the misfortune of not knowing the best sets to do.

I currently do the following:

1stumb-Bell press (flat bench) - I've started by going heaviest and working back down the weights each set, and doing:

35kg dumb-bell - about 6-7 reps (to fail)
32kg dumb-belll - about 6-7 reps (to fail)
30kg dumb-bell - about 6-7 reps (to fail)

2nd: Incline dumb-bell flys

15kg dumb-bell - 12 reps
17kg dumb-belll - 10
30kg dumb-bell - 6-8 reps

3rd:

Bench press -

80kg dumb-bell - 3-4 reps
75kg dumb-belll - 5-6
70kg dumb-bell - 7-8

Any suggestions / feedback on how to improve the program above is welcomed.

I've been making small gains with Chest but the progress seems slow.
 
I am a bit confused about what you're actually doing. You have a 35kg dumbell in each hand for a bench press, and then later an 80kg dumbell in each hand? Or...?

We need the context...

How long have you been training for?

What about the rest of your body?
 
Shotgun-Boogie said:
I'm keen to get the most out of my chest exercises but I'm struck with the misfortune of not knowing the best sets to do.
Click to expand...

What are your aims here, strength, size, endurance.?

db presses are good, and help build up the accesssory muscles in your shoulders and back, and can at times give you a good lower back and ab workout, esp. when one arms goes up and the other does not, forcing you to compensate and focus on the lagging arm.

I do flat bench first, stepping it up each set getting heavier and heavier, until I get to my 2-3 rep max, once a month I go for max x 1 rep.

Then i do either incline, or decline db presses or pec dec, again ramping up to a 3-5 rep set,

I also find weighted tricep dips, wg pullups, and front raises help to get a stronger bench.
 
Last edited:
Oops, sorry, yes not dumb-bell for the third set.

Kyle, re your questions.

Q: How long have you been training for? A: About 1.5 years (although had about 3 months out with a bad injury). Starting to really love it.

Q: What about the rest of your body? A: I assess my body as having a good base to take things to the next level. I want to get Bigger but suspect I need a PT to provide sonme guidance. Just starting to get some awesome veins on my forearms, which I'm digging.

Thanks for the tips guys. I think that the dumb bell on flat bench has been impacting my shoulders as these are starting to take some good shape (on top of the normal shoulder work I do).

CHeers
S-B
 
By "what about the rest of your body?" I meant what lifts do you do for it. Many blokes training are strictly chest & bicep guys.

Well, this student PT's guidance is that you should have as much back strength as chest strength, and about 150% as much leg strength. That is, if you can bench press 80kg, you should be able to barbell row 80kg and squat 120kg.

With strength in proportion comes a body in proportion.

This I can say is damned hard work, but worth it.
 
you still havent answered the question

what are your goals in regards to your chest exercises? you want the most out of it but in what way?
 
HAHA, your flies seem pretty heavy and your DB Chest Press is a bit light in comparison. What is the go there?
 
They do seem a bit out, if i had 30kg db in each hand at full extension doing flies i recon my shoulder would snap apart..
 
Bloody oath!

Both of my arms would be on the floor, dislocated from the shoulders.
 
Given my errors (yes, it should be 20kg!) and my lack of contect, I've started a new thread with a bit more info (i.e. start again!).
 
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