Bench press routine

compo · 13-08-2005, 01:14 PM

Hi,
I'm 42 and have a single bench press of 170kg. I'm looking to take this higher. I train my chest once a week using bodybuilding principles. I also do a small supplimentry chest route after my back workout doing just one excercise. Should I train differently in order to continue increasing my lifts.

garrilla · 14-08-2005, 02:55 PM

post your rountine and we'll have a look

compo · 14-08-2005, 09:18 PM

My chest workout on monday is:
1st-Flat bench. Starting 60kg and increasing by 20kg up to max. only going to failure on last (heavy) set.
2nd-Inclines on Smith machine. 3 sets to failure, last being drop set.
3rd-3 sets of heavy dumbell flies to failure.

On friday after back workout i'll do Decline or inclines on smiths machine. 4 sets to failure finishing on heaviest set.
In between I'll do:
Tuesday-Shoulders/Back
Wednesday-Legs
Thursday-Arms

TheDaddy2003 · 30-09-2005, 02:24 AM

nice lift compo, whats your bodyweight? i once got my lift max up to 160 using the same principle for the flat. But increasing in 10kg.

Have you tried doing your warm up on 60kg then jumping up to 100/110kg and continue your pyramid from there?

Thats what i used to do, 1 x 10 @ 60kg, then up to 100 + 10kg all the way up to 160kg losing some reps on the way up.

garrilla · 30-09-2005, 10:24 AM

i always start heavy after 2 warmup sets, i believe in training to failiure on every set.

do you only train everything else once a week ?

shoulders and triceps play a big part in bench so maybe concentrate on them a little more.

13-08-2005, 01:14 PM	#1 (permalink)
compo Under Construction Join Date: Mar 2004 Location: England Posts: 28 Rep Power:	Bench press routine Hi, I'm 42 and have a single bench press of 170kg. I'm looking to take this higher. I train my chest once a week using bodybuilding principles. I also do a small supplimentry chest route after my back workout doing just one excercise. Should I train differently in order to continue increasing my lifts.

14-08-2005, 09:18 PM	#3 (permalink)
compo Under Construction Join Date: Mar 2004 Location: England Posts: 28 Rep Power:	re routine My chest workout on monday is: 1st-Flat bench. Starting 60kg and increasing by 20kg up to max. only going to failure on last (heavy) set. 2nd-Inclines on Smith machine. 3 sets to failure, last being drop set. 3rd-3 sets of heavy dumbell flies to failure. On friday after back workout i'll do Decline or inclines on smiths machine. 4 sets to failure finishing on heaviest set. In between I'll do: Tuesday-Shoulders/Back Wednesday-Legs Thursday-Arms

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14-08-2005, 02:55 PM	#2 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	post your rountine and we'll have a look

30-09-2005, 02:24 AM	#4 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	nice lift compo, whats your bodyweight? i once got my lift max up to 160 using the same principle for the flat. But increasing in 10kg. Have you tried doing your warm up on 60kg then jumping up to 100/110kg and continue your pyramid from there? Thats what i used to do, 1 x 10 @ 60kg, then up to 100 + 10kg all the way up to 160kg losing some reps on the way up.

30-09-2005, 10:24 AM	#5 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	i always start heavy after 2 warmup sets, i believe in training to failiure on every set. do you only train everything else once a week ? shoulders and triceps play a big part in bench so maybe concentrate on them a little more.