Need help with bench.

terryd5150 · Jan 20, 2006

Ok Paul Bunyan and Big-Byrd, let's see whatcha got.

I have problems with dumbell pressing movements for my chest. They feel good when I do them and I get a good pump from them, but my strength drops severely for weeks at a time after I do them.

For example after I do flat bench dumbell presses I drop in workout weight on flat bench about 30-50 lbs. and it takes a few weeks to get back up.

The presses gives me great shape and development, but for me I can only get mass through going heavy and nothing gives me a better pump than going heavier than ever on bench presses.

(I know what you're thinking-"Then just don't do dumbell presses anymore dumbass!".) Well, I don't plan on it but I need help in getting back to my peak so I can start growing again. You guys got any tips or tricks to help me get back to top form? Also, any tips for bench strength/rountine in general would be great.

Thanks.

flexmaster · Jan 20, 2006

routine?

what type of routine do you usually do for chest?

terryd5150 · Jan 20, 2006

Ok Flex.

Chest days are usually like this:

Flat Bench (barbell)
1x8 warm-up
4x6 pyramiding up in weight

Incline (barbell)
4x6-8 pyramiding up, although not as much increase as flat

I usually finish off with one of two different Hammer Strength machines
at 3x8.

I don't use a partner so I can't train to absolute failure but on flat bench and incline the last rep is usually the last unassisted rep I can get. The Hammer Strength sets aren't to failure though I just have them in there to kinda' finish off the pump.

If I do flyes, dumbell presses, or dips I start to loose strength on bench so that is why you don't see them on here.

Paul Bunyan · Jan 20, 2006

I'm working on a bench press specialization article right now. Should have it posted sometime today.

PB

terryd5150 · Jan 24, 2006

Paul Bunyan said:
I'm working on a bench press specialization article right now. Should have it posted sometime today.

PB

terryd5150<---------->*looks around and shrugs*

Big_O · Jan 24, 2006

How about using a cambered bar on your light days instead of dumbells....It'll stretch you just as much as dumbells but it will also keep evrything in place and tight....Ted Arcidi was a huge advocate of the cambered bar...