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2002/11/03, 03:32 PM
How can i increase my bench press? I do not like doing the flat bench with the 45lb bar, it always hurts my right shoulder. I normally go on a machine, but i started doing dumbells, I think dumbells work better. what works best to bulk up and strengthen your chest?
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2002/11/04, 12:32 PM
Most times, I'll start up my chest workout by pre-exhausting it. I'll do a set on the pec-dec machine since it pretty much isolates the chest and you can't really cheat on it.
I then do flat bench dumbell presses and then incline dumbell presses.
The flat bench presses will be really hard after the pec-dec flies, but the next time you try the flat bench first, you'll notice that your bench press will have improved.
I alternate like this to try and shock my chest.
One week with pec deck first, the next with flat bench ( to see if I've improved).
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2002/11/08, 03:59 AM
In my experience, the more weight that I add to my dips and the more I do on overhead extensions correlates with the more weight I can bench. I also force myself to add weight each or every other week.
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2002/11/08, 09:28 AM
Dumbbells are a great alternative. I, too find that if I have a nagging shoulder problem, for some reason, dumbbells don't seem to bother it. You can get very strong with them, and when you go back to barbell, you may notice a nice increase in your bench. I personally don't believe in the pre exhaust thing, I think that limits your mass results. As far as pec deck, for mass kind of a unneeded exercise. You can't change the shape of a muscle anyway, just the size. The whole idea of gaining mass is lifting heavy, and pre exhaustion seems to defeat that purpose. I know Arnold came up with this supposedly. To shock the muscle, alternate your sequence of training. My opinion on things.
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2002/11/08, 10:49 AM
I used to have problem with my shoulders as well. My gym has a machine that works the rotor cup/shoulder joint. So before each exercise Iwarm up on that and the pain has gone away. Try warming up the shoulders a little first.
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Lifting equals peace of mind!!!
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2007/03/20, 11:11 PM
Has anyone tried the Matrix bench program? And how was it? I am thinking about trying it soon. Thank you
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2007/03/21, 12:59 PM
To up your bench make sure you're lifting heavy for triceps, and shoulders. Don't forget about back workouts as it can help stabilize the weight as you lower it.
Figure out where you have problems, is it weak triceps, is it no shoulder strength and improve on those to improve overall.
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