My Bench Press Journal - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Boondock · 08-21-2007, 06:32 AM

Ok, I decided to start this journal because I really need to up my chest strength. My chest and shoulders are sadly weak compared to my lower body. I've spent too much time bench pressing on machines and the smith machine. My stabilizers are weak and my form is just ugly. I'm ready to do this the right way now and im hoping for some advice. The machines are done...just a bar and a bench from here out.

I pressed today - 140 lbs 4x5 without getting sloppy. (pretty sad for a 200lb guy).

Im hoping to get into the 3x5x225 range by the end of the year. Thats about 18 weeks. Thats almost 5lbs/week. Im not sure if thats realistic but im gonna try my best.

Any advice on the best way to train for this?

The base of my routine is basically Rippetoes SS that has developed some small modifications over time.

How often can you train your chest? and how much rest is needed between chest workouts?

I was planning to keep it to bench presses @ 5x5 2-3 times per week and mix it up with some inclines and declines.
I think that dips will help with some arm strength and stabilization.

Any advice on the best way to train to achieve this goal will be greatly apreciated.

TALO · 08-21-2007, 06:42 AM

I found doing the Bill Starr 5x5 routine improved my bench. Plus my squat and dead's.
Chest was trained 3 times a week. That was bench(2) and Inlcine(1)

TRAVIS DOLLY · 08-21-2007, 06:44 AM

i would do push ups ,if i was you ,because they always helped me with my endurance, so i was able to do more reps, plus that might help your bench press go up.

widdoes2504 · 08-21-2007, 08:36 AM

Talo's suggestion is a good one. Starr's 5x5 is good and might work well for you. Make sure when working chest to keep it simple, work hard and good things will happen. Good luck.

hrdgain81 · 08-21-2007, 09:13 AM

yeah starr's 5x5 help my bench a lot too. Just make sure your form is good an you should be able to move up easily, provided your getting enough cals.

hunt0r · 08-21-2007, 10:49 AM

Im currently doing a variation of Rippetoes and I train on bench press twice a week. So far I am seeing good results.

Boondock · 08-22-2007, 06:54 AM

Thanks for the advice guys.

I tried doing something different today.... Dumbell bench presses. Only to realize that my stablizers are REALLY weak. It shows alot more with dumbells. I thought I was gonna drop one on my face. I think im gonna do more work with dumbells. If you can have good form with dumbells then barbell presses should be much easier.

Kane · 08-22-2007, 09:06 AM

Except it doesn't translate quite like that. Dumbbell presses are quite a bit lighter than barbell and the stabilizers needed in DB press are taken out of the picture with BB.

Eric3237 · 08-22-2007, 09:51 AM

If you have been using machines for a long time then dumbells are a good idea. Just what the doctor ordered. Don't go too heavy and pull something. You are likely to have imbalances and pattern overloads and dumbells will be a good way to iron some of that out...just take it slow and steady. And yes it will help you barbell bench a lot.

08-21-2007, 06:32 AM	#1 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	My Bench Press Journal Ok, I decided to start this journal because I really need to up my chest strength. My chest and shoulders are sadly weak compared to my lower body. I've spent too much time bench pressing on machines and the smith machine. My stabilizers are weak and my form is just ugly. I'm ready to do this the right way now and im hoping for some advice. The machines are done...just a bar and a bench from here out. I pressed today - 140 lbs 4x5 without getting sloppy. (pretty sad for a 200lb guy). Im hoping to get into the 3x5x225 range by the end of the year. Thats about 18 weeks. Thats almost 5lbs/week. Im not sure if thats realistic but im gonna try my best. Any advice on the best way to train for this? The base of my routine is basically Rippetoes SS that has developed some small modifications over time. How often can you train your chest? and how much rest is needed between chest workouts? I was planning to keep it to bench presses @ 5x5 2-3 times per week and mix it up with some inclines and declines. I think that dips will help with some arm strength and stabilization. Any advice on the best way to train to achieve this goal will be greatly apreciated.
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

08-21-2007, 06:42 AM	#2 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,923 Country: Gender:	I found doing the Bill Starr 5x5 routine improved my bench. Plus my squat and dead's. Chest was trained 3 times a week. That was bench(2) and Inlcine(1)
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

08-21-2007, 08:36 AM	#4 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,210 Country: Gender:	Talo's suggestion is a good one. Starr's 5x5 is good and might work well for you. Make sure when working chest to keep it simple, work hard and good things will happen. Good luck.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

08-21-2007, 09:13 AM	#5 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,557	yeah starr's 5x5 help my bench a lot too. Just make sure your form is good an you should be able to move up easily, provided your getting enough cals.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

08-21-2007, 10:49 AM	#6 (permalink)
hunt0r Rank: Member Experience: 1-2 Years Join Date: Jul 2006 Posts: 305 Country: Gender:	Im currently doing a variation of Rippetoes and I train on bench press twice a week. So far I am seeing good results.
	hunt0r's Sig:"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself." -William J.H. Boetcker 22 yrs old 6'3 220lbs Goals: Add lean mass and cut body fat.

08-21-2007, 06:44 AM	#3 (permalink)
TRAVIS DOLLY Rank: Member Experience: 1-2 Years Join Date: Oct 2006 Location: N.O.Y.B Posts: 69 Country: Gender:	i would do push ups ,if i was you ,because they always helped me with my endurance, so i was able to do more reps, plus that might help your bench press go up.

08-22-2007, 06:54 AM	#7 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	Thanks for the advice guys. I tried doing something different today.... Dumbell bench presses. Only to realize that my stablizers are REALLY weak. It shows alot more with dumbells. I thought I was gonna drop one on my face. I think im gonna do more work with dumbells. If you can have good form with dumbells then barbell presses should be much easier.
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

08-22-2007, 09:06 AM	#8 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,417 Country: Gender:	Except it doesn't translate quite like that. Dumbbell presses are quite a bit lighter than barbell and the stabilizers needed in DB press are taken out of the picture with BB.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

08-22-2007, 09:51 AM	#9 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,449 Country: Gender:	If you have been using machines for a long time then dumbells are a good idea. Just what the doctor ordered. Don't go too heavy and pull something. You are likely to have imbalances and pattern overloads and dumbells will be a good way to iron some of that out...just take it slow and steady. And yes it will help you barbell bench a lot.
	Eric3237's Sig:Anybody can talk a lot. Smart people listen... -Son's first grade teacher

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