Doobalips

Everybody likes Bench Press questions

Recently my Flat bench has been lagging, i'm currently running 5x5 program which involves flat bench on a monday and friday, Military press wednesday.

I'm not really sure how the whole chest training thing works at the moment, get alot of different views on how to train it.

I use a smith machine I said it. I dont really have a spotter and i'm lifting till failure. So i'd rather not Bench without a spot, hence the Smith.


Questions

-Incline Bench press helps your overall Flat Bench increase?

-Could I switch my routine to Incline Monday and Friday on the 5x5 program for a couple of weeks.

-Would I benefit more from Dumbbell Bench press instead of on a Smith? since free weight bench is out of the question?
Edit: No power rack at my gym


Just a few questions I had to get off of my chest. My knowledge for chest exercises fails.




My current bench stands at a whopping 130lb x5

Stats
6ft 4"
207lb

Any advice welcome anyway! I fall into the noob category for chest! :rolleyes:

sdb

the smith is more stable and makes your muscles not work as hard.

you can still lift heavy without a spot (i do) but you ahve to be aware of your limits. you lift to failure, but never to complete failure.

if you rely on a spotter for the move, lower the weight. DB's are wonderful. they'll tell you IMMEDIATELY what side is weaker and if you're relying on one side more than the other with a BB. With the smith, whether you push on the left or right, the bar rem ains parallel with the floor, thus the muscle's stability control is gone.

Michael

I would prefer dumbell bench press. It won't allow you to use as big weights/progress as fast, but they stimulate the chest much better IMO.

Smith machine sucks

strawser9

for a weekly routine, DB > smith machine.

I am not totally against the smith machine for upper body exercises(i am against it for deads...and squats--unless you put your feet waayyy out in front of you) but it isn't something I use every week.

slow and controlled on the way down, nice easy transition at the bottom...then push up as hard as you can!

IMO incline > flat anyway! use all 3 movements, you don't have to do them all on the same day...pick 2 for one workout if you want, then a different 2 the next chest day.

Doobalips

Hmm, half thinking about getting a PT for a couple of workouts till i've built up some confidence on the bench, incline and flat.

I will give Dumbells a try, maybe even give Bench a try. I'm just worried about hurting myself for some reason.

Don't worry, i'd never attempt Squatting or Deadlifting on a Smith

Malley

I am a personal trainer at Club Fitness in ALton, Illinois. Trust me whenever I say dont trust just any pt to try and help ya. Personal trainers half the time dont know anymore than you!

Why do you want to increase your bench? Are you going to compete? If not then dont worry so much about what you bench, but worry more about functional strength. Do things that strengthen your big muscles, but at the same time increase your core strength. Realize the number one way to put together a proper training regimine is to use periodzation. The human body adapts so quickly that if you dont your routine will quit producing results quickly.

Gazhole

What does the rest of your program look like? Is there an imbalance between pushing and pulling?

Like Malley said, periodization is the key to getting past sticking points like these - how is your program periodized? Perhaps the training variables you're using have stagnated a little bit.

Try stopping bench variations for a little while and focus on rowing and overhead pressing. Remember - a lot of your ability to move the weight in bench relys on your lats.

A common mistake i see is people totally overdoing the pushing, and leaving pulling out. The result is that they have really weak backs, and they overtrain their chest/shoulders. Not the best combination for bench increases, lol.

hjayss

What is your split it appears you are doing chest 2 times a week...

Doobalips

Thx for the replies, I eventually want to compete but I dont have plans anytime soon.

My PT at the moment I have for Deadlifts / Squats specialises in the powerlifts so he's pretty legit. I may even try get a free lesson out of him


Monday

Bench
Close Grip Cable Row
Cable Rope Overhead

Wednesday

Deadlift / Squat (One exercise every week)
Leg Press
Lunges

Military Press
Pull Downs
EZ Bar Bicep Curl

Friday

Bench
Close Grip Cable Row
Cable Rope Overhead


5sets 5reps


I got this Training Program from BB.com but if anybody knows of a better Routine to increase my lifts let me know.


My main gain is Strength and some mass at the moment which is why I picked the 5x5 workout.


Have been gaining 1-1.5lb a week, have my diet in check etc.

My lifts have increased alot apart from my Bench, which really niggles me.



Thx.

strawser9

It could be a form issue. feet planted, ass on the bench, lower back arched, shoulders pressed into the bench, bar brought down in the vascinity of your nipps...
I suck at flat bench as well, comparatived to other lifts...Almost everyone(natural) has those bodyparts that just seem to refuse to grow or get stronger.
for instance, I can do 115lb dumbbells for 6 while at a 60 degree incline...but my chest seems to be the same size as when I was doing 80's for 6. That is part of the fun, you switch exercises, workout plans, eating...to find out how to make YOUR lagging bodypart grow or make it stronger! there is a way, you have to find it!
just keep at it...watch videos of people benching! i'd give you a link to a proper bench, but if I go on video sites the boss ...not happy.

Doobalips

Haha, i've seen some shocking videos


I've watched videos, usually spend 30 - 60seconds adjusting myself on the bench, I think I do it right, although no real way of being completly sure as I cant see myself. I always have an arch in my back, dig my ass, shoulders into the bench and my feet into the floor. I go 1" above touching my nipples with the bar, I feel to much strain if I touch my nips.


I've decided to get 1 PT lesson just so he can check over my form and give me a little confidence boost to use the freeweight bench. I think i'm really missing out by using a smith.


Yeh, I agree with the 'One part always lags behind' and I feel that is my chest, friend played football for about 5years and he had very weak strength in his legs, compared to me who never played sports. So it kinda goes to show!


I'll let you know how it goes next week anyway.

strawser9

even being a PT myself, I would suggest you learn on your own. trainers are nice, but often don't know correct form themselves.

I have no idea what gym you train at, but chances are there is SOMEONE that knows what they are doing...don't be afraid to ask someone for some help!

try dumbbells for a month, see if that doesn't get you going. honestly, I'd take DB's over BB's any day for pressing movements (quite the opposite for pulling lol)

Doobalips

I might do that, i'll ask somebody that works there if they can spot me for a little while, most likely be able to tell me if my form is sucking aswell.


It will be one of the 2 options anyway, Dumbbell or Barbell.




Thx for the replies from everybody, much appreciated!


These smileys rock

strawser9

...alright, me! lol. i did the same thing! a bit liberal with the smiley's myself since coming here haha.