Increase my Bench Press?

myers0machine
myers0machine Posts: 685
edited October 6 in Fitness and Exercise
Was my chest n tricep day today I of course started with the bigger muscle group so chest I did the following
Bench press
Inclined bench press
Dumbbell Incline Flies
4 sets of 5-10 reps on all of them then started my triceps but my question is how do I get more strength in my chest its the weakest part I ain't made any gains and still been lifting the same weight for awhile don't seem to be improving all I can think of is as I have big shoulders mayb they are taking more of the load

Please help me out should I chance my workout do more sets/reps any info you can share would be awesome

Replies

  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Current 1RM? (and bodyweight)

    Training age?

    and what does your current program look like?
  • myers0machine
    myers0machine Posts: 685
    Am 22 been weight lifting for about a year my 1 max rep for bench is only 80kg (176.36pounds)and for my set I use 60kg

    mon- back and biceps-Biceps Curls,Hammer Curls,twist curls,Chin Ups / Pull Ups,push ups,dumbbell rows
    Tue- shoulders and abs-Bench Crunches & Extensions,Plank,Crunches Dumbbell Press,Lateral Raise,Overhead Press,Upright Rows
    thur-legs-Squat, Deadlifts,Calf Raises
    fri- chest and triceps-Skull Crushers,Dumbell Kickbacks, Behind the Head Dumbell Extensions,dips Bench Press,Dumbell Flies,Incline Dumbell Press

    My body weight is 12 stone = 168 pounds am trying to bulk up any tips on bulkin to wouldn't hurt :)
  • SWFrick
    SWFrick Posts: 19 Member
    Along the lines of what RonSwanson66 is asking..what are you goals? size, strength, explosiveness. Some times, especially with the Bench Press, it could be other muscles being weaker that's limiting your progress..or your form...or not enough rest between workouts...or too much volume and some times it just takes a while.
    If you have time there's some great articles at Elite FTS http://articles.elitefts.com/category/articles/powerlifting-articles
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    IMHO your body-part split is suboptimal for both strength and body-composition goals, especially at your level of development.

    You would be much better served with a full-body, or upper/lower split. Something akin to SS or Starr's 5x5 would serve you well.
  • myers0machine
    myers0machine Posts: 685
    thanks for the info guys ill put it to action next week for sure :)
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