I am seeing results... my body depicts that but I want to pass that 155lb mark and strengthen my entire pectoralis (chest) area. Any ideas on how tio lift, how to do warmups, the amount of sets, etc.
Appreciate your suggestions.
2006-07-11 09:58:53 · 13 answers · asked by Hot all over :) 2 in Health ➔ Diet & Fitness
I mostly sit around and drink beer. Also eat lots of meat. I can bench 260. I'm not at all sure why.
2006-07-11 10:02:14 · answer #1 · answered by kurticus1024 7 · 0⤊ 0⤋
One thing that will increase your bench press dramatically, is building up your "Rotator cuffs", they sell a device called a "shoulder horn" you do not need this device just look it up to see how it is used and then improvise the movement, and there are also other numerous rotator cuff exercises you can do, look them up on the inernet.
Also try "1/2 reps", (from chest to half way and/or from half way to lockout) you will be able to use more weight, untill you can get a full rep with that larger weight.
Also try "ballistic training" with a "slow negative" which will increase your contractile strength, and tear down more fibers to rebuild. Use about 70% of your max (about 105lbs) and use an explosive positive, followed by a 8 second negative.
And don't neglect working your Anterior Deltoid and triceps, they are both involved in the bench press movement.
Warmups should be in the 15-20 rep range.
Try this, 1 set 15 reps, 1 set 10 reps, 1 set 8 reps, 1 set of 6 reps
then 4 sets 3-5 reps, then work your rotator cuffs 4 sets 10-15 reps, anterior deltoids 4 sets 6-9 reps, triceps 4 sets 6-9 reps.
Good Luck.
2006-07-11 10:22:59 · answer #2 · answered by two_skrus_luse 3 · 0⤊ 0⤋
A lot of people do not increase their bench weight because they do not lift with a partner. Try lifting a little more weight with a spotter helping you. Also, try setting the goal that in 2-3 weeks you are going to bench 170 lbs 4 times. During the week, do some heavy days where you do 4 to 6 sets of bench press with 145 to 165 lbs. Also, do some light days where you do 4 to 6 sets of 115 to 130 lbs. Make sure to take some time to recover from each workout and alternate days where you work your pecs out.
2006-07-11 10:09:08 · answer #3 · answered by six.pack.abs 3 · 0⤊ 0⤋
How much do you weigh? How old are you?
At bench pressing plateaus - like you are observing here - you need to mix it up a little. Switch to dumbell presses, flies, and make sure you are working all the peripheral muscles (abs, shoulders, lats, back). Many people just sit there and bench press all day and they will plateau.
To maximize the weight you press, you want to do fewer reps and heavier weights, as you are training your brain as much as your muscles here.
After a month off without the bench press, come back to it fresh and try again. Continue working those peripheral muscles though. Most males can reasonably get to maybe 25% more than their body weight before hitting that hard plateau where you need a professional trainer, protein supplements, and profound exercise techniques.
2006-07-11 10:04:50 · answer #4 · answered by Steve W 3 · 0⤊ 0⤋
Use your whole body, instead of one muscle to lift the weight.
A good exercise for pecs are crossovers.
A good rule of thumb to follow, is to warmup for the same amount of time that you lift weights. So if you lift weights for 20 minutes, you should spend 20 minutes of warmup/stretching beforehand.
Around 10 to 12 sets is healthy range to stay within.
Myself, I usually do between 2 reps of 12 to 3 reps of 10, with a break in between of course.
2006-07-11 10:09:20 · answer #5 · answered by lesliepatrus 2 · 0⤊ 0⤋
I am currently benching 520
it took a lot of hard work to get there and I had to spend a lot of time strengthening my tricpes and lats as much as my chest
go have a look at www.westside-barbell.com for some ideas
they have the best powerlifters in the world
but remember to have a bodybuilders shape doesnt need for you to lift huge weights
2006-07-11 10:08:53 · answer #6 · answered by Anonymous · 0⤊ 0⤋
It could be several reasons. Maybe one side is too muscular and the other is not as strong. Use dumbbell presses to make sure that both pectorals, shoulders, and triceps are of near even strength. Sometimes, if one side is too strong.it can compensate for the weaker side when doing regular barbell bench presses. For you, it might be maxing out at 155 lbs. In order to break that plateau..you may have to go back to a lower dumbbell weight in which you can lift with good form with both arms. You may have to suck in your ego, but its important not only for better max bench press, but to reduce injuries in the future.
Also, be sure to know if you rotator cuff is balanced...I myself messed it up because i didn't train my smaller muscles in my back...I had to go to rehab to do some external and internal rotation exercises. Once, the muscles are balanced..it becomes easier to lift to new highs.
2006-07-11 10:40:36 · answer #7 · answered by Mav17 5 · 0⤊ 0⤋
It has a lot to do with genetics! Don't strain yourself! And work the antagonist and accessory muscles. I am 32 years old and weigh 170lbs. and I can bench press 405lbs. I am naturally strong. My friend weighs 215lbs. and can only press 225lbs. It's purely genetic. I also have a 12 inch wang. I'm f***ing blessed, what can I say.
2006-07-11 10:42:19 · answer #8 · answered by joe 2 · 0⤊ 0⤋
Instead up starting low and moving up. Start power lifting by starting at a high to max weight with your reps...I'm at 315lbs
2006-07-11 10:03:17 · answer #9 · answered by ? 5 · 0⤊ 0⤋
You should try protien drink nad gain some waight so your body can turn the fat into musle and you will have more muscles to lift. Don't overdue it.
2006-07-11 10:04:52 · answer #10 · answered by kingjoker54 2 · 0⤊ 0⤋