| Re: benching questions dude, your doing to much benching, you should do flat and maybe incline press with dumbells. If you want to up you bench, you have go to keep focus, training incline and decline may sound like your covering all the areas, but really you just exhausting you pec and shoulder complex.
A good routine would be bench [1 warm up set i.e.100lbs for a quick 4 reps]
3 sets of your max for 6-9 reps, super set this with dumbell press 50-70lbs 15-20 reps.
Then do some flyes.
do this for 4 weeks, then don't super set, do them as str8 sets.
Then instead of normal bench substitute for close grip[shoulder width apart] bench.
for 4 weeks with the above routine and try and push you close grip weight up, if you can then your normal bench will go up too. |