Dumb questions about bench press

Blitzkrieg · May 13, 2007

Ok, so I've been at this game for a few years now and still have trouble hitting my chest in a bench press. Here's a little background: I used to get a good chest workout when I could use dumbbells for incline bench press but once I got higher than 90lbs each I couldn't do them anymore since I can't kick the weight up without a spot. So I started using the Smith Machine for incline press (so I could work to failure) but those do nothing for me except make my shoulders hurt. I've been using the Hammer Strength plate loaded incline machine lately and I get a good pump from that but I don't want to rely on machines. Another concern is that I've noticed that when I go heavy on bench, especially incline, I feel it in my shoulder rather than my chest. I was wondering if my shoulders are just not caught up to my chest to support the weight or if I'm doing something wrong?

So here's what I've been doing the past couple of workouts - I'll warm up with dumbbell inclines until I get to 90lbs (usually about 2 sets, a 75 and a 90), then switch to barbell inclines and knock out a couple of sets of 9 or 10, then move on to the Hammer machine for about 2-3 sets to work to failure (total of 6-7 sets including warmup). Then I'll do dumbbell flat bench (I can get those up just fine) and cable flyes (my favorite thing in the world next to bicep concentration curls

). Does that sound like a good routine or is it just overkill?

oldfella · May 14, 2007

You probably do not need cable crossovers in a good building routine. This is more of a finese movement. Stick with dunmbell work for chest. it produces less stress for ytour shoulders and will get the chest to develope better all over. When you can get a spotter and do incline free bar work. This is a quality chest builder. Drop the incline down to no more than thirty degrees of incline. Most guys put these inclines up way to high and this is what hits the shoulders. Try doing low incline dumbell presses. That is put the incline up only about 15-20 degrees. These will allow you to handle more weight on your own. Stick with good dumbell flyes. Supinate your hands and elbows at the top.

Mini Monster · May 15, 2007

i use low incline , what i do is get two 25lb plates and put them under each side of the bench.

Big Danny · May 16, 2007

I think you waste too much effort into your warm up adding and adding pounds , then when you get to your proper sets you are allready tired. Imo, you should warm up good , but just with light weights. So you will tackle your sets fresher, and be able to do more reps from one work out to another, or to increase the weight when you reach a number of reps.

Flex4777 · May 19, 2007

Barbell bench presses have caused more pec tears than I can think of.

Blitzkrieg · May 19, 2007

Thanks for all the advice guys. Got some good pointers to try here. I've been putting the incline bench as far down as it will go which I think is about 30 degrees? I'll go lower tomorrow and not use so much weight during warmup and see what happens. I never thought about putting plates under the bench to lift it up.

Blitzkrieg · May 22, 2007

Well I found the one bench at my gym that goes to what I assume is a 20 degree angle (I can tell the difference between 45 and 90... beyond that it's all the same to me) and it really made a HUGE difference. Can't believe I didn't discover this sooner, and how much of a difference such a small angle adjustment makes. I was able to work to failure on DB incline press again

I still warmed up too much because I was gradually increasing the weight to see if I could still kick it up. But I could actually feel a burn in my chest again for a change. Thanks guys

oldfella · May 22, 2007

Blitzkrieg said:
Well I found the one bench at my gym that goes to what I assume is a 20 degree angle (I can tell the difference between 45 and 90... beyond that it's all the same to me) and it really made a HUGE difference. Can't believe I didn't discover this sooner, and how much of a difference such a small angle adjustment makes. I was able to work to failure on DB incline press again I still warmed up too much because I was gradually increasing the weight to see if I could still kick it up. But I could actually feel a burn in my chest again for a change. Thanks guys

This is one of the most common mistakes made when trying to develope upper chest.......Angle of the incline too high. As you are now finding out you do not need excessively high angles to hit upper chest effectively. In fact sometimes the lower angle will be much more effective at this. It is also easier on the shoulders.