My barbell benchpress is struggling badly...

[Diggy_Dat_Niggy]

but my dumbell game is viscious. I dont know why but Im 6ft3, my arm spacing is probably not right on the bar. Only logical thing I can come to at this point.
Im not looking to be super man but 225 feels heavy to me, but i can press 110lbs dumbells for more reps comfortably...weird

[Big H]

but my dumbell game is viscious. I dont know why but Im 6ft3, my arm spacing is probably not right on the bar. Only logical thing I can come to at this point.
Im not looking to be super man but 225 feels heavy to me, but i can press 110lbs dumbells for more reps comfortably...weird

Different type of motion and lift.

Make sure your keeping your shoulder blades together on the bench while you lay back and throughout the lift. This helps stabilize the weight and gives you better push when your pressing the bar back up. It may feel weird at first if you've never done it, but once you start you'll be asking yourself why you didn't do it before.

Also, remember not to arch the bar when you press it up. The bar should be raised right below your nipples in a straight up and down motion. People always make the mistake of trying to drive the bar back towards their neck and face; terrible mistake. The range of motion should be short and steady.

I'm a big cat too at 6'4" so I know we are at a disadvantage when it comes to lifting and range of motion. Its harder for us to put up heavy amounts of weight if we try using convential grips. I learned how to tailor my workouts to fit my body frame, so try playing around with your grips and positions to find what works best for you.

Hand position really varies, but I like to use my pinkie fingers as a good indicator. I place my hands on the inside markers, the ones where the rough surface begins, and I spread my fingers out as far as a I can. Where ever my pinkie reaches is where I grip the bar for regular bench press. This usually gives you the perfect grip for the standard bench press.

Lastly, make sure your training your Lats and Delts heavy. People who put up big numbers on the bench press usually have well-developed Lats and front and rear delts. Lats are extremely overlooked when it comes to bench pressing, but they make a huge difference in how much weight you can actually put up.

[Diggy_Dat_Niggy]

Thanks chief, Ill try this on monday and see what happens..if the bar gets stuck on my neck you can speak at my funeral

[Big H]

Thanks chief, Ill try this on monday and see what happens..if the bar gets stuck on my neck you can speak at my funeral

lmao, just make sure our raising it over your lower pecs. It's much easier to bail on the bench press like that; only major risk is breaking a rib which has happened to me in the past. Try to find a spot haha.

[Diggy_Dat_Niggy]

lmao, just make sure our raising it over your lower pecs. It's much easier to bail on the bench press like that; only major risk is breaking a rib which has happened to me in the past. Try to find a spot haha.


ouch @ me breaking ribs...Ill try not to bounce it to avoid that

[Shaolin Temple]

I just want to add that you should make sure that your forearms are ALWAYS parallel to the ground. If you ever took mechanics in either physics or some intro mechanical engineering course, you should know that the resultant force is 90 degrees to the ground (in this case). If your forearms are not, then you are wasting energy. Sure, it is minimal difference, but it helps. Besides, you will prevent most injuries.

So, based on that you should be able to determine where to place your hands on the bar.

Taller people have longer limps take longer to see strength gains than shorter people, but, from experience, I think they have more potential. I should verify this, but I'm sure I'm right.

Generally, I do better with dumbbells too and it's more noticable than the barbell. This just goes to show that everybody is different. For a person who excels on the dumbbel, but struggles on the barbell there is another person who excels on the barbell, but struggles on the dumbbell. It's just a challenging path. Be patient and make sure you eat well and change something in your chest regimen to "shock" your body into growth.

[((ReFleX))]

i started strugglin with my bench when i hit 185...then i started lifting two times a week and started gaining again. now i'm hittin 220 10 times. it's hard to believe. hopefully i don't hit another plateau.

[fudgegruck]

i started strugglin with my bench when i hit 185...then i started lifting two times a week and started gaining again. now i'm hittin 220 10 times. it'shard to believe. hopefully i don't hit another plateau.


i had the same experience, only in reverse. i went from twice a week to once a week and had huge gains. i'm curious what your whole routine is like now that you're doing bench twice a week. what muscles do you do on which days and what kind of exercises and sets are you doing on your bench day? thanks, bro.

[Shaolin Temple]

i had the same experience, only in reverse. i went from twice a week to once a week and had huge gains. i'm curious what your whole routine is like now that you're doing bench twice a week. what muscles do you do on which days and what kind of exercises and sets are you doing on your bench day? thanks, bro.

Yeah, generally it's a great idea to rest up to give your muscle time to recover.

[((ReFleX))]

i started strugglin with my bench when i hit 185...then i started lifting two times a week and started gaining again. now i'm hittin 220 10 times. it'shard to believe. hopefully i don't hit another plateau.
i had the same experience, only in reverse. i went from twice a week to once a week and had huge gains. i'm curious what your whole routine is like now that you're doing bench twice a week. what muscles do you do on which days and what kind of exercises and sets are you doing on your bench day? thanks, bro.
right now i do chest on monday & thursday, biceps on wedenesday & saturday, back on wednesday, shoulders on friday. so really my only days off are sunday & tuesday. but i also do a little trap workout on tuesday, but it aint nothin. some people do traps & chest together but i like to do traps seperate, because i get a much better workout and muscle development. i only workout one muscle a day really, so my body rarely gets tired. only thing is, i've been the same routine since i started over a year ago. it's kinda hard to switch up routines when you don't have access to a gym. but i'm still gaining for now, but i know one day i'ma have to get a gym membership if i wanna reach my ultimate goals.


my bench workout...


4 sets flat bench- 7-12 reps

4 sets incline bench- 7-12 reps

4 sets with dumbells- 2 flat bench, 2 incline


I put 7-12 reps cause on my first set i hit 12, but on my last i'm usually on 7. i burn out on every set.

[fudgegruck]

my bench workout...
4 sets flat bench- 7-12 reps
4 sets incline bench- 7-12 reps
4 sets with dumbells- 2 flat bench, 2 incline
I put 7-12 reps cause on my first set i hit 12, but on my last i'm usually on 7. i burn out on every set.


you're upping the weight between sets, right?

is one of the chest days a "light" day and the other is heavy, or are you basically fresh when you lift each time?

i would think that giving your body time to heal a long time would be best for muscle development, but i've seen some strong-ass dudes that lift chest twice a week and i've worked out with football teams that do that ****. i'm content with my once-a-week routine right now, but i know i'll have to switch it up pretty soon and i want to learn more about my options.

[whoa4]

My bench dropped dramatically. I couldn't even max 295 the other day, after hitting 330 a few months back. I think it may be my grip, form, hand position, and also my forearm strength. I fukked up my wrist awhile back, that still mentally affects me. I'll use this thread to help me get my form and balance back while lifting

[((ReFleX))]

you're upping the weight between sets, right?

is one of the chest days a "light" day and the other is heavy, or are you basically fresh when you lift each time?

i would think that giving your body time to heal a long time would be best for muscle development, but i've seen some strong-ass dudes that lift chest twice a week and i've worked out with football teams that do that ****. i'm content with my once-a-week routine right now, but i know i'll have to switch it up pretty soon and i want to learn more about my options.
nah, both days i go heavy. and i don't increase weight, i stay at the same weight for all 4 sets. but the weight's gotta allow me to hit 12 reps first set. then on incline i decrease the weight by 30 pounds. use to only lift once a week cause that's all my body needed. but my body just got used to it i guess, so i started workin out 2 times a week and started gaining again. my muscle development is the same as it ever was. i've been thinkin about goin one light & one heavy though...so my chest can get a more of a ripped look.

[Mic Soloist]

i was maxing @ 315 not long ago. now i got a pretty bad chest injury and ive veen forced to work out with 135-185 for 8-12 reps... plus i may need surgery

[KnokStaR]

you're upping the weight between sets, right?
is one of the chest days a "light" day and the other is heavy, or are you basically fresh when you lift each time?
i would think that giving your body time to heal a long time would be best for muscle development, but i've seen some strong-ass dudes that lift chest twice a week and i've worked out with football teams that do that ****. i'm content with my once-a-week routine right now, but i know i'll have to switch it up pretty soon and i want to learn more about my options.

my personal opinion..dont ever do the 1 day a week thing...i never believed that shyt...tried it...and was stagnant or losing reps...i think muscle growth is way too slow this route...maybe when you're first starting to lift period...but if you've already been liftin for a lil bit i think otherwise..

i go 2 days a week with my full workout (chest, shoulders, tri's, and back)..the workout is like a hour and 15 minutes....

and i go 2 days a week with my quick bicep drop set workout (standing dumbells curls) and decline bench situps with weight plates...

you dont need a full week to recover...i actually think most people will gain faster doing 2 days a week (same muscle group that is) as long as their not eating like a fool...just keep ya protein intake at a consistant decent level and your good...72 hours rest between hittin that muscle group is perfect if you ask me...

[houston911]

my personal opinion..dont ever do the 1 day a week thing...i never believed that shyt...tried it...and was stagnant or losing reps...i think muscle growth is way too slow this route...maybe when you're first starting to lift period...but if you've already been liftin for a lil bit i think otherwise..
i go 2 days a week with my full workout (chest, shoulders, tri's, and back)..the workout is like a hour and 15 minutes....
and i go 2 days a week with my quick bicep drop set workout (standing dumbells curls) and decline bench situps with weight plates...
you dont need a full week to recover...i actually think most people will gain faster doing 2 days a week (same muscle group that is) as long as their not eating like a fool...just keep ya protein intake at a consistant decent level and your good...72 hours rest between hittin that muscle group is perfect if you ask me...

how many sets are you doing for chest/back/shoulder? that just seems like a lot on one day imo

ive seen results with the once a week routine, but it seems like i could be doing better. my chest and legs stays sore the longest, thats 3 days max. my back feels fine after 1-2 days, my shoulder feels the same after one day and im working out hard on all of my bodyparts.

[Diggy_Dat_Niggy]

i was maxing @ 315 not long ago. now i got a pretty bad chest injury and ive veen forced to work out with 135-185 for 8-12 reps... plus i may need surgery

That sucks, I saw a guy tear his pec, not fun

[Big H]

That sucks, I saw a guy tear his pec, not fun

Sure isn't. I had a severe strain in my left Pec back in high school and that sh*t hurt like crazy. Doc said it wasn't too serious though so I was back in action rather quickly, but the pain is something I'll always remember. Did nothing but Ice and Heat therapy with tons of rest. My left side was pretty much immobilized for the first phase of treatment. Mind you it wasn't even a partial or full tear of the pectoral and the pain was worse than when I broke a couple of my ribs benching.

One of my boys completely tore his right Pec during a football game my senior year and he has never been the same since. His right chest is about 60% weaker than his left and this is after reconnective surgery to fully repair it, along with full rehab. His pecs lost symmetry too, his right pec hangs low while the left is still tight. Dude can still put up 350, but he always needs a spot on his right along with a spotter in the middle.

[khalid a.k.a Genocide]

Yeah, pec tears are definitely something I wouldn't want to wish on anyone. Pectorial muscles can be extremely strong and fragile all at the same time. Its one of those things were sometimes you have to compromise and just be safe. safety should be essential here, but s**t happens sometimes.




STACK IT, ATTACK IT, AND RACK IT!!!!!!!!