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Thread: Bench Press Tips / Links

  1. #21
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    Quote Originally Posted by browndustin
    I do back and tris on different days. I always start off back with a couple very light sets to warm up, usually lat pull down and rows because I get the best contractions and pump. On to the work setsÖ

    Lat pull downs (wide grip attachment) Ė 4 x 8
    One arm DB rows Ė 4 x 8
    Seat cable rows Ė 4 x 8

    That was the meat and potatoes. Trying things like deadlifts and basically going for bigger compound lifts. For the most part I do deads every other week, lat pull downs with the V attachment or wide grip (was doing wideset chins but theyíre too easy now), lots of rows to get my spinal erectors caught up and to add mass. My taper is really decent for my size, but my upper back lags. I work out traps on shoulders day so I can get a good amount of rest. You can see pics soon. Asides from needing more mass, my genetics probably help out for the rest.

    My tricep routine sucks. Iíll be the first to admit. I do seated french presses with a dumbell and go heavy, long and lock out. Warm up with one arm push downs for the contraction I get, but starting to move towards mass builders like skullkrushers, dips and CGBP. Work out my triís with my biís and try going lighter. Ego takes over and Iíll usually go heavy. Iíll be testing Green MAGnitute thankfully, so you or anyone else who wants to help scrutinize can throw in their two cents lol. Not sure what kind of changes you guys will tolerate. I wonít be changing anything Ďdrasticí in my eyes, but if Iím doing something I obviously shouldnít be doing then I hope you guys wouldnít mind. Iíll of course post everything of importance in my log too. Thanks, ddawg.
    If you want to bring up your bench, light triceps won't do it. You need to hit them hard and heavy to build up strenght and mass. You are heading in the right direction with the skulls, dips, and CGBP. Add in some DB extension exercises too.

  2. #22
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    Thanks for the feedback, ddawg! Highly appreciate the attention.

    Yeah, I understand you need to go heavier for a big bench. What I had meant to say is that Iím TRYING to go lighter so Iím not exhausted come bench day, but my ego takes over and I keep piling on more weight lol. I suppose that itíd be more appropriate to keep training at whatever intensity I comfortably reach and maybe increase my caloric intake and rest a little more. Shouldnít be too sore on chest days then..

    I do still feel that itís necessary to go lighter every once in a while because it can help keep me motivated and I donít hit as many sticking points. Just consistency all the time. But I will look into a few more DB exercises. Itís actually my arms day today and Iíll make sure to kick it off with triceps instead of biceps. Definitely have some extra motivation today.

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    Quote Originally Posted by ddawg91
    People think they need to do gobs of exercises for their routine, but if you keep it simple and focus on what youa re doing you will get great results.

    Thanks for sharing!

    Agreed. As a matter of fact, I am currently trying to fine tune my routine, by simply focusing on less exercises, but completely utilizing them by putting max effort into them, as that little article stated. However, I am sort of stuck here and wanted your advise if possible. I am currently doing bb bench, incline db bench, weighted dips and then finally machine flys with lighter weight and high reps, as sort of a cool down like someone else mentioned they do. Does this seem like too much? If so, which would you eliminate out of the first three? I was thinking of cutting the incline db bench and instead rotating that in every few weeks instead of bb bench.
    Last edited by Mos Jeff; 06-19-2006 at 10:47 PM.

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    Quote Originally Posted by pu12en12g
    Ddawg, what do you think about reverse grip bench press ?

    What about having one hand regular, and one hand reversed?

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    Quote Originally Posted by Mos Jeff
    Agreed. As a matter of fact, I am currently trying to fine tune my routine, by simply focusing on less exercises, but completely utilizing them by putting max effort into them, as that little article stated. However, I am sort of stuck here and wanted your advise if possible. I am currently doing bb bench, incline db bench, weighted dips and then finally machine flys with lighter weight and high reps, as sort of a cool down like someone else mentioned they do. Does this seem like too much? If so, which would you eliminate out of the first three? I was thinking of cutting the incline db bench and instead rotating that in every few weeks instead of bb bench.
    No that looks pretty good, what do you do for reps and sets?

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    Quote Originally Posted by Shutup
    What about having one hand regular, and one hand reversed?

    Never tried or seen that one. Do you do it or just asking?

  7. #27
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    JM PRESSES FOR EXTREME TRICEP POWER
    by Mike Westerdal & Ben Tatar

    Man are my triceps sore today! A couple days ago I was working
    out with powerlifting coach Brian Highnote of Ttianium Barbell
    Club here in St. Petersburg, FL and he showed me this kick-ass
    exercise. Give it a try and you're guaranteed to add some size
    and power to your triceps. Here's some background and a
    description of the movement.

    J.M. presses work a lot like skull crushers, but are much more
    effective for developing tricep strength because the emphasis is
    solely in the triceps. To perform J.M, first keep your hands 18
    inches apart and lower the bar in a straight line above the lower
    pecs and then stop 3-5 inches above the body, hold for a second,
    and press the weight straight up. J.M. Presses work differently than
    tricep extensions because the delts don't play a role, ensuring that the
    triceps to do all the work. The JM press exercise was named after J.M.
    Blakely who invented this exercise very recently. All of the world
    record bench presser's holders are performing JM presses these days.
    Most powerlifters use JM presses with heavy weights and lower reps.
    Purpose of Exercise: An advanced exercise for developing explosive
    power in the triceps.

    Execution of Exercise: Lie on a flat bench, keep your feet firmly
    pressed down on the floor for stability. Use a narrow grip (6-12inches)
    on the bar. Lower the bar from arms length to 6 inches above your
    sternum pause for a second and explosively push the bar back to the
    start position. The bar should be lowered under control.

    Important Points: The bar should move up and down in a straight
    line i.e. the bar should not move towards your head or feet during the
    lift, if this happens it is a sign that the bar is not under control. To
    ensure maximum results keep your elbows pointed out and forearms
    perpendicular to the floor. A spotter is advised.

    You can see pictures of the exercise on this page:
    http://www.criticalbench.com/JM-presses.htm

  8. #28
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    Wouldnt a 3/4 board press or Rack Lockouts be better than this JM Press?

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    Quote Originally Posted by ozcoltsfan
    Wouldnt a 3/4 board press or Rack Lockouts be better than this JM Press?
    It is different, with the others you come down or start resting. This one you have the momentum coming down, have to stop and press it back up all on your own. Try it and you will see the difference. I do something close on incline also.

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    Quote Originally Posted by ddawg91
    People think they need to do gobs of exercises for their routine, but if you keep it simple and focus on what youa re doing you will get great results.

    Thanks for sharing!
    So what do you think of this routine DDawg? Everyone seems to think it sucks, not that that matters since its working for me though. Any improvements I could make?


    Monday:

    Squat 3x8
    Dumbell Bench 3x8
    Barbell Row 3x8
    Barbell Curl 2x8
    Pullups 2xFailure

    Wednesday:

    Deadlift 3x8
    Military Press 3x8
    Lateral raises 3x8
    Flyes 3x8


    Friday:

    Squat 3x8
    Dumbell Bench 3x8
    Barbell Row 3x8
    Lying Tricep Ext. 2x8
    Pullups 2xFailure
    + =

  11. #31
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    Quote Originally Posted by Travis71902
    So what do you think of this routine DDawg? Everyone seems to think it sucks, not that that matters since its working for me though. Any improvements I could make?


    Monday:

    Squat 3x8
    Dumbell Bench 3x8
    Barbell Row 3x8
    Barbell Curl 2x8
    Pullups 2xFailure

    Wednesday:

    Deadlift 3x8
    Military Press 3x8
    Lateral raises 3x8
    Flyes 3x8


    Friday:

    Squat 3x8
    Dumbell Bench 3x8
    Barbell Row 3x8
    Lying Tricep Ext. 2x8
    Pullups 2xFailure
    I find these full body routines interesting but still have not really formed an opinion on them. I personally don't see wher ethey really work that well even though others hav eseen good results.I did help a guy set up a 3x a week routine for powerlifting and it worked pretty good so it is possible.

    I have 2 preferences for routines and that is the one like Mr. Aries and another like mine or even WS4SB. I ams till doing my reading of them a=to see how they exactly they are productive and their theory.

  12. #32
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    Quote Originally Posted by ddawg91
    No that looks pretty good, what do you do for reps and sets?

    Which looks good, keeping it the way it is, or taking out the incline? Reps and sets typically are as follows....

    flat bench: 4 sets (12, 10, 6-8 range, 4-6 range)
    incline: 3 sets (8-10, 6-8, 4-6)
    Dips: 3 sets (8, 6-8, 6-8)
    Fly Machine: 3 sets (15, 12, 10)

  13. #33
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    Quote Originally Posted by Mos Jeff
    Which looks good, keeping it the way it is, or taking out the incline? Reps and sets typically are as follows....

    flat bench: 4 sets (12, 10, 6-8 range, 4-6 range)
    incline: 3 sets (8-10, 6-8, 4-6)
    Dips: 3 sets (8, 6-8, 6-8)
    Fly Machine: 3 sets (15, 12, 10)

    maybe move the dips to triceps day?
    jdouchebag for president

  14. #34
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    That is a very nice writeup.

  15. #35
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    Quote Originally Posted by Mos Jeff
    Which looks good, keeping it the way it is, or taking out the incline? Reps and sets typically are as follows....

    flat bench: 4 sets (12, 10, 6-8 range, 4-6 range)
    incline: 3 sets (8-10, 6-8, 4-6)
    Dips: 3 sets (8, 6-8, 6-8)
    Fly Machine: 3 sets (15, 12, 10)
    Oops sorry, keeping it the way it is. You have higher reps for good volume and are keeping the sets in a decent range.

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    great read, thanks

  17. #37
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    5 ? Keep the elbows tucked and the bar directly over the wrists and elbows.

    This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.
    The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.
    Wish I would have read this before I hurt my shoulder!!!!!
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  18. #38
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    HST is the only full body workout i have tried and well i like it.

    i like the rubber DB's cause thy dont make noise when ou drop them. atleast not as much noise as metal ones.

    If i wanted to boost my bench. ( i dont really do BB bench anymore just dumbell) but lets say i wanted to gain strength back aside from JM presses and lock outs what should i do?
    i already do yates rows and deadlifts( i DO need to thicken my back more) and work on the powerlifting benchpress form. back slightly arched, shoulder blades contracted, wide grip pulling apart the bar and all that. i figure ill finish this HST cycle 2 weeks left, then do a classic 5x5 so heavy you want to puke after a set cycle for another 6 weeks or so.

    probably not the right place to post this

  19. #39
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    DAM this thread is F***in loading with good info..........!!
    Faith is the substance of things hoped for......HEBREWS

  20. #40
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    i think that workout above is fine

    although doing deads and squats on diff days might make it hard cuz ur gonna be really sore. just do em same day like me

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