OK, so ive been lifting for about 6 months, been getin increases in strength everywhere but for some reason my BB bench still blows. I was doing wide grip at first then was told to do a closer grip but still nothing. Im on a full body routine now but havent gotin any results with my chest.
any other excersizes to build chest besides benching with BB,DB,s inlcine, etc…
yup id look at your back first what are you doing for rows etc. Wanna bench big gotta row.
Now other than that how about you show us what you have been doing and we’ll try and help.
other exercises for bench,. yes nail the triceps they are a primary mover, as well as the front delts and chest. very things go incline, decline, flat. DB, BB etc etc
again gievus an Idea of what you do,
Phill
I’ve recently overcome a stumbling block in the bench, the weight I used hadn’t increased for about 3 months.
The way I’ve overcome it is by increasing the speed of my reps, after all mass = force (weight on the bar) x ACCELERATION. By benching faster I’ve learnt to recruit more muscle fibres and have progressed a lot.
I hope this helps.
[quote]Phill wrote:
yup id look at your back first what are you doing for rows etc. Wanna bench big gotta row.
Now other than that how about you show us what you have been doing and we’ll try and help.
other exercises for bench,. yes nail the triceps they are a primary mover, as well as the front delts and chest. very things go incline, decline, flat. DB, BB etc etc
again gievus an Idea of what you do,
Phill[/quote]
i row about 125 about 3x10, my triceps are fairley big compared to my bicep. i just feel like when i bench my tris do more work. i keep my back at a small arch.
The one tried and true way is by forcing adaption. Throw heavy weight on the bar and adapt to a certain number of reps and then add weight and again hit set number of reps.
In order to get stronger you need to combine this with adequate recovery through rest and proper nutrition to fuel muscle and strength gains.
Do you have a spotter? It’s hard to force the nerves and muscle to fire on heavier weight if you can’t use heavy enough weight a spotter enables one to use and push to failure.
As others pointed out are you building the rest of your body. Doing exercises like squat, row, and deadlift, builds overall body strength that will help increase your bench.
Hope this helps,
D
[quote]livinthedream wrote:
OK, so ive been lifting for about 6 months, been getin increases in strength everywhere but for some reason my BB bench still blows. I was doing wide grip at first then was told to do a closer grip but still nothing. Im on a full body routine now but havent gotin any results with my chest.
any other excersizes to build chest besides benching with BB,DB,s inlcine, etc…[/quote]
I just started doing BB pushups with a WEIGHTED vest and I CAN NOT BELIEVE THE RESULTS THAT I HAVE GOTTEN!!!
[quote]jarvis wrote:
I’ve recently overcome a stumbling block in the bench, the weight I used hadn’t increased for about 3 months.
The way I’ve overcome it is by increasing the speed of my reps, after all mass = force (weight on the bar) x ACCELERATION. By benching faster I’ve learnt to recruit more muscle fibres and have progressed a lot.
I hope this helps.[/quote]
Force is mass x acceleration. It’s F=ma not m=Fa. When you do a weightlifting movement , you are doing work on the system (in this case, the barbell), which is a force over a distance. Therefore increase your power (work over time), as jarvis said, you must lift faster. Explosiveness is key in pretty much any athletic movement.