Worlds worst bench presser

[Buildinthaskinnys]

I have the shittiest bench press of all time, after years of training I think the best i can do is a measly 185-195 for 5 or 6 reps, why does every thing else on my body respond to training? its not that my chest is overly small, I mean it is growing but still the weight that I put up sucks in comparison to everyone else. I need some help!

 

[Tom]

Don't do them....

My greatest gains in chest development came from incline dumbell presses, pullovers and flyes. I could care less how much I bench press. If they're such a source of frustration for you, don't do them. If bench press strength is important to you look into westside barbell training.

 

[ironfreak83]

My greatest gains in chest development came from incline dumbell presses, pullovers and flyes. I could care less how much I bench press. If they're such a source of frustration for you, don't do them. If bench press strength is important to you look into westside barbell training.

bump the westside training. that would be your best bet in making your bench stronger.

 

[econstruction]

I completely agree. Bar bench presses always felt awkward to me and I never made much progress. Once I switched to dumbbells I quickly moved up the rack and have made progress ever since.

 

[red5260]

agreed

I've made very nice gains in size and strength since switching over to dumbell from barbell. Plus, I personally believe dumbell is easier on the elbows because they require both tricep and bicep in the stabilization. Less shear force and more of a natural range of motion.

 

[mature muscle]

who cares bro your not alone if your looking for just size don't worry about it has took me years to reach 225 that's OK i have plenty of time and I'm still getting bigger that's what counts. dumbbell and smith machine has done will for me also.

 

[Pekkerwood]

Haven't touched barbell bench in close to a year. After a long layoff, I started back lifting again without barbell bench. B4 the layoff I never could stop because I had built that lift up pretty well for me 315x6 or so. Not with the big boys, but good for me and my long arms.

Since my layoff cost me me strength I have lost the "ego" part of it and now enjoy pain free shoulders and elbows and life is good! I truly have changed my philosophy. The less weight I can use and still tax the muscle with 12 to 15 rep sets is my new method. Of course we all vary in our level of growth/maturity and I pretty much am as big as I ever want to get.

In closing don't fret over poundages, fret over growth, condition.


Pekkerwood

 

[sbv]

barbell bench is not "awkward" or dangerous if you're doing it right... that means powerlifting style (elbows in, etc.)
most guys train with a wide grip to "feel it in the chest", that's when it can be bad for your shoulders, especially if you try to go heavy.

I'll never stop benching cause I like it too much and I do think it's good for overall strenght and mass, when done right. I work with a rather narrow grip and think of it as a triceps exercise, in fact it's the main exercise of my arm workout. for pec developpement, dumbbell inclines are my #1

 

[edge250]

change to floor presses and dont worry about how much your pressing. heavy is a relative term, what is heavy to me might be light to another. look at gunter, dude has a huge chest and probably cant bench 400. i feel i have a pretty thick chest but i have never pressed over 400. its about illusion anyways. hell for as big as arnolds chest was (i consider his one of the best ever) he wasnt a huge bench presser.

there is a guy in my area that can do a legit 550 raw. he doesnt even really look like he works out that much...............dont stress over numbers. just focus on getting better for yourself.

the biggest mistake i made when i was younger was opening up flex magazine and seeing these bodybuilders pressing these huge weights. i though thats what i had to do. little did i know a majority of the shoots are filmed with fake plates. where did i end up............with a torn pec that ended my competitive career and i was well on my way to the national level.

 

[thebrick]

don't worry about it. You are growing, right? Everyone has lifts they are better at than others. Some lifters are just built for certain movements.

 

[VanR__]

Are you tall?

 

[joe914]

I completely agree. Bar bench presses always felt awkward to me and I never made much progress. Once I switched to dumbbells I quickly moved up the rack and have made progress ever since.

same here ...my chest has grown and got a hell of a lot stronger since i moved to doing dumbbells ...and i usually do all incline though too along with hammer strength incline ...and i throw in BB incline every now and then and every so often flat BB ...try it out and see if it works ...

 

[thebrick]

Are you tall?

and with long arms?

 

[econstruction]

the biggest mistake i made when i was younger was opening up flex magazine and seeing these bodybuilders pressing these huge weights. i though thats what i had to do. little did i know a majority of the shoots are filmed with fake plates. where did i end up............with a torn pec that ended my competitive career and i was well on my way to the national level.

Is that true? Do some photo shoots use fake plates?

 

[sbv]

Is that true? Do some photo shoots use fake plates?

It is true. "some" is an understatement.

 

[Buildinthaskinnys]

Whats up with the west side?

Thanks for the all the responses! What I can say is I am 5'9 but kind of a knuckle dragger, have no idea what my reach is, but i do resemble a chimp a little. I have did the dumbell thing with little results, honestly, the best results I have had was when I was training my chest very non-consistently as in, heavy one day, light the next, high reps/low reps, 4 days off or 11 days off, but now im stickin up again. Curious about this westside barbell training, whats that all about anyway?

 

[Dave_19]

you cannot over come your genetics, I'm sure there is a lot your NOT doing though. Have you tried weighted dips for example? or even regular dips?

 

[bhumik]

try drop setting.. it wordked for me..

but like everyone said.. its not buot how much u lift but how much u look like u lift. ;-)

 

[ironfreak83]

you cannot over come your genetics,

i have to disagree. i've seen guys with horrible genetics who just kept bustin' their asses and continually searched for the best programs and ways to increase their strength. now some of those same guys who were having trouble with 225 on bench, are throwin around 315, and a few are toying with 4 plates. i havent worked with a guy yet that was benching under 225, that i haven't been able to get him up to about 300 in just a few months.

 

[Tom]

WESTSIDE BARBELL WEBSITE

http://www.westside-barbell.com/