Addding to my bench

my max bench right now is about 245 or so...i can get 85 lb dumbells on incline for about 5 reps and 90s on flat for about 8 reps....this just doesn't add up to my bench i dont think... Also, what exercises can i do to really really build my strength in my bench? My usual routine is i either start with incline or flat bar (switch every other workout). Then i usually do cable flys and then maybe a decline machine or decline bar...each i do 3 sets of about 8-10 reps.

i believe your rep range is to high for strength. go lower like 4-6 for strength.

if you wanna try something contraversial read this. its done nothing but wonder for me

First thing you should do is knock down the reps to 6 and under. The next thing is to concentrate on the barbell flat benchpress. Drop back the weight to where you can easily perform 5 reps. Each week increase the weight by 5 lbs. When you don't feel like you will complete all the reps, drop them down to 3. Keep adding the 5lbs. When you feel like you won't complete all the reps, drop it down to 1 rep. Then max out.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

ill try the half rep thing for a few weeks and see how that goes. Also, I'm gonna drop my reps to 6 or under.

xmax126- That was a great thread! I guess I never caught that one before. BigBossMan is the bomb when it comes to strength advice. I'm going to have to make that an FAQ, or a top post or something. Seems like it's a great foundation for getting stronger which seems to be a hot topic for some around DB. Thanks for pointing it out.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

this just doesn't add up to my bench i dont think

The amount you can lift with dumbbells will never add up to the amount you can lift with a barbell- With dumbbells, each arm is forced to work independently, so they can't support each other- Also, besides having to stabilize the weight back and forth, now your shoulders have to stabilize the dumbbells in every direction- Those stabilizers aren't as strong as the major bench stabilizers, so everyone experiences a drop in the amount of weight they can use with dumbbells.

i know this...but i mean usually somebody who can dumbbell press 90's on flat for 8 reps doesn't max out at 245 is what i meant

ORIGINAL: cpl

this just doesn't add up to my bench i dont think

The amount you can lift with dumbbells will never add up to the amount you can lift with a barbell- With dumbbells, each arm is forced to work independently, so they can't support each other- Also, besides having to stabilize the weight back and forth, now your shoulders have to stabilize the dumbbells in every direction- Those stabilizers aren't as strong as the major bench stabilizers, so everyone experiences a drop in the amount of weight they can use with dumbbells.