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Addding to my bench

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Addding to my bench - 1/11/2005 12:45:30 PM

RMZracer75

Posts: 27
Joined: 10/6/2004
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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.

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RE: Addding to my bench - 1/11/2005 1:00:47 PM

xmax126

Posts: 799
Joined: 11/14/2004
From: Dirty Jerzey
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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

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RE: Addding to my bench - 1/12/2005 5:09:22 AM

BigBossMan

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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.

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RE: Addding to my bench - 1/12/2005 9:11:55 AM

RMZracer75

Posts: 27
Joined: 10/6/2004
Status: offline

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.

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RE: Addding to my bench - 1/12/2005 9:57:27 AM

Marc David

Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
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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.

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RE: Addding to my bench - 1/12/2005 2:21:07 PM

cpl

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Joined: 5/26/2003
From: New York City
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quote:

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.

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RE: Addding to my bench - 1/13/2005 8:59:47 AM

RMZracer75

Posts: 27
Joined: 10/6/2004
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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

quote:

ORIGINAL: cpl

quote:

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.

(in reply to cpl)

Post #: 7