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I workout at my gym at work which is limited in weights, machines, etc. The dumbells only go to 100's. My buddy and I are doing 6 sets on flat bench now getting over 10 reps so I don't think the 100's are doing us any good anymore. We also do incline where we use 95's after that and then we do 1 arm flat. There is no regular barbell bench in the gym. We finish our chest workout with some cable curls. Does anyone have any suggestions as to what we could do in there to keep bulking. For example for pullups we wear a bookbag with 50's inside it and on lat pulls we stack the machine up with dumbells to get an extra 150 lbs. We pretty much rigged everything but I don't see anyway to rig chest exercises.

Thanks in advance.

Buy some bands and strap them up to the dumbbells. That's pretty much the only thing I can think of off the top of my head.

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Is your bench adjustable? How many reps are you doing on incline press with the 95's?

Yeh it's adjustable to go incline but not decline. We've been switching back and forth starting with incline and flat. When we do incline first it's practically the same as below but reversed. Right now we're doing the following:

Flat dumbell - 100's 6 sets x 8-10 reps
Incline - 95's 3 sets x 5-7 reps
1 arm flat - 80's 3 sets 5-7 reps
Cable flys - 3 sets 10 reps for a finish stretch


There's a gym right up the road I think we're just going to start paying the daily fee and go there for chest workouts since we've run out of options at our work gym. Any suggestions?

On another note, I have a bulking question. A few months back I was right around 183 (i'm 6'2''). I decided to start bulking with the goal of 220. I started eating about 7 times a day and have got myself to a well maintained 196 now for a couple weeks. Diet consists of mainly chicken breast, lean beef, wheat breads, oatmeal in the morning, peanut butter, nuts, etc.....Weekends not so strict. It seems like i've hit a barrier as far as gaining any more weight. Everyone says just eat more but i'm already eating a lot. I don't want to get sloppy. Is it just way too soon to judge? Thanks in advance!

What does the rest of your workout look like ? Are you only doing Chest ?

Plus how many calories are you taking in ? If you don't know try logging your stuff at ww.fitday.com for awhile and see. You may have to increase you calories.

Plus you have to give it time while being constant.

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Something I have people do when they're doing a static periodization routine & flat DB press is one of the lifts is to adjust the back of the bench up a notch or two. Because every progression with dumbbells is typically 10 lbs total, they're still able to "progress" every week even if it means only adjusting the bench slightly. It's very difficult to just jump up 10lbs every week. So........that's something you might want to try. You'll lose a little bit of leverage, but it's definitely not much of an incline press. That should make the same weight feel 5-10lbs more.

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something i have read about and put to use for great size gains are called "x reps" they are a bit complicated but...lets take a set of dumbell bench press: your on the bench with the weights in the air at the beginning, you bring them down to your chest, and then explode half a rep, quickly bring them back down and then perform a full rep. this counts as one. the idea is to perform semi-stretched reps in between the full ones and i find that it burns my muscles out very well when the weights are not quite heavy enough, as my gym only goes to 100lb dumbells too. they can be performed really with any exercise, i have seen the most growth caused by them while doing shrugs but lots in the chest and lats as well.

Thanks for all the tips everyone. I will try inclining bench a click or two along with the half/full rep suggestion as well. As far as calories, when I was using fitday religiously I was around 4000 per day.

I work out 6 days a week and only do chest one day per week.

Thanks again