Bench Press

[gr8whitetrukker]

Then I always abort the dumbbells before I sit up so trying to isolate yourself on the floor is key. It's like fucking people don't realize this is a gym
Their too fuckin close till the first time a pair of 130's bounces off the rubber mats. Oh now I got your attention? Back the fuck up before you get hurt stupid

 

[bdub22]

Yep haha luckily my gym isn that busy when i got like 5 people at most so i dont have people in my way.

 

[MindlessWork]

The only thing really bad about dumbbells is getting them in to pressing position. Mostly the swing part. Alot of potential for injury. Before I do it I always kiss my ass good bye incase I tear a ligament or some thing

I like pressing db's myself just the setup really does scare me, considering I had a scary shoulder injury a few years back as some dumbass bumped into my left arm as I was setting up 110's for pressing (gym was real crowded at the time). That has kept me back from doing really heavy db work. Barbells lately have been killing my shoulders so now forced to do lower weight higher reps work...

 

[oldmusclemike]

After I had built my chest base my flat bench wasn't as important as my upper by inclining much more. At one time my incline was getting close to my flat and I began to build a good upper chest and into my delts. It helped my physique by lifting my flat area just under my collar bone area.

Not being a strong guy I had /have a problem getting my dumbbells into pressing position also. However the dumbbells are very beneficial as was said for the stabilizers and outer chest tendons. But a problem for me.

 

[Seven]

I use to give shoulder mobility advice in these threads.

I remember and I still do em!! Stick dislocation thing, standing no way laying face down. Lol Hand behind back, standing up straight with chest out and stretch that shit. I've been doing a lot of stretching with bands also. Shoulders are still tight and rolled forward though.

One day this kid, well dudes 30, asked if I wanted to train chest with him. He's about my height 6' weighs 195-200, so I've got a few lbs on him. Start with bench I make him go first 275 couple x's, 295 couple x's, 315 one for him two for me lol, 335 one him two for me, 355 one ea, stop at 365 we both got one, mine was smoother. Dropped down to 255 both do 8, dropped 225 he got 19....I got 16.

Anyway I think I'm good for 375 T&G. I hit 315 for 5 sets of 5, just a couple days ago.

120lb DB's Flat for 8 Trukker Reps.

Incline BB...255 for 4 is the heaviest I've tried.

100lb DB's Incline for 6 Are Not Trukker Reps!!

I go flat bench then DB Incline day one, day four Incline BB then Flat DB.


@mghoward74 what's your height and weight again??

 

[mghoward74]

After I had built my chest base my flat bench wasn't as important as my upper by inclining much more. At one time my incline was getting close to my flat and I began to build a good upper chest and into my delts. It helped my physique by lifting my flat area just under my collar bone area.

Not being a strong guy I had /have a problem getting my dumbbells into pressing position also. However the dumbbells are very beneficial as was said for the stabilizers and outer chest tendons. But a problem for me.

Getting dumbells into position is all about technique. When I did flat DB, I'd try to lean forward far enough just to put my chest on top of the DB. Then rock myself back, keeping the DB tight to my chest as I lean back onto the bench. It tough to do sometimes.

What are you doing now? PR's? Goals? Etc...

I remember and I still do em!! Stick dislocation thing, standing no way laying face down. Lol Hand behind back, standing up straight with chest out and stretch that shit. I've been doing a lot of stretching with bands also. Shoulders are still tight and rolled forward though.

One day this kid, well dudes 30, asked if I wanted to train chest with him. He's about my height 6' weighs 195-200, so I've got a few lbs on him. Start with bench I make him go first 275 couple x's, 295 couple x's, 315 one for him two for me lol, 335 one him two for me, 355 one ea, stop at 365 we both got one, mine was smoother. Dropped down to 255 both do 8, dropped 225 he got 19....I got 16.

Anyway I think I'm good for 375 T&G. I hit 315 for 5 sets of 5, just a couple days ago.

120lb DB's Flat for 8 Trukker Reps.

Incline BB...255 for 4 is the heaviest I've tried.

100lb DB's Incline for 6 Are Not Trukker Reps!!

I go flat bench then DB Incline day one, day four Incline BB then Flat DB.


@mghoward74 what's your height and weight again??

You had the young pup up against the ropes huh? I bet he was saying "damn this old guy pretty strong!"

I'm doing chest, back & legs every other day. Shoulders & arms the other days. Strength going up very fast. I could possibly reach my incline BB goal in 2 months...hopefully

Did my physical the other day
6'2
254

Edit: biceps measured a hair over 20 inches

 

[johnnydoe]

I tore my right rotator cuff about five years ago and for a year I couldn't raise my arm above chest level without unbearable pain. It has been a long recovery but it is almost back to normal. That's why I haven't tried lifting heavy in so long. I think it is healed and I've built enough muscle to try to get my numbers up. I'm confident in barbell press but I dont do dbs because I'm scared of reinjuring it.

 

[Seven]

You had the young pup up against the ropes huh? I bet he was saying "damn this old guy pretty strong!"

Lol...Yeah the looks he was giving me were priceless. Few weeks later he asked what all am I on.

 

[Buffalo_bill]

I use to give shoulder mobility advice in these threads. They've gotten lost due to the amount of traffic that comes through meso. My advice is to stay aggressive with stretching and mobility exercise and everything will end up benefitting you tremendously.

I have rotator cuff tendinitis in one shoulder and the other is pretty banged up as well both shoulders started acting up this year. Any advice on mobility exercises? I've been told rest and have had to take weeks and weeks off of lifting sporadically nonetheless and they just have not gotten to 100% have lost a tremendous amount of time and muscle due to these injuries. I assume my bad posture and not taking care of my shoulders attributes to this

Not to hijack your thread but would appreciate the help




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[Burrr]

I feel like a pretty strong guy when I'm at the gym, surrounded by AARP members and those silverback ladies checking me out.

That all goes away when I check into one of these threads. I'm hoping to bench 225 for 10 reps by the end of the summer, stuck at 9 for a couple months now.

I didn't start lifting till I was 44, not sure just what kind of strength gains are realistically in my future. I'm OK with that, even with juice it takes time to build muscles, and to strengthen the tendons and ligaments to go with them.
I don't expect to be on the same level as someone like IronWill who's been lifting since he was 20 something.

 

[mghoward74]

Lol...Yeah the looks he was giving me were priceless. Few weeks later he asked what all am I on.

He asked you what you were on, because he was on.....lololololol.

@johnnydoe & @Buffalo_bill

I've had a shoulder surgically repair and the other I self rehabbed it, so I know the pain & issues you're going through. I'll see if I can find those old links.

 

[DonQKong]

120kg * 2 with band and wraps today. If I can squeeze out a third rep soon, i know there's 125kg in there somewhere ...

 

[johnnydoe]

He asked you what you were on, because he was on.....lololololol.

@johnnydoe & @Buffalo_bill

I've had a shoulder surgically repair and the other I self rehabbed it, so I know the pain & issues you're going through. I'll see if I can find those old links.

Thanks brother. I'm almost at 100%. I did nothing for a long time and then started lifting weights (light stuff). To try to build enough muscle to protect my cuff from injuring it again. I've gradually built it up to where I'm at. I had scar tissue that could have been removed by surgery but didnt want to do that unless I couldn't get better. It was a sports related injury so it sucked that I had to just quit for so long but I'm glad I've got to where I am now. I'm stronger than I was before my injury. I still have pain every once in a while when I'm doing shoulders But it's bearable. I assume it's because of left over scar tissue. I'm just careful on shoulder days and I dont over do it.

 

[johntt44]

I don't max anything out. It really has zero to do with my goals. I stay at reps of 5 on strength day and 8&10 on hypertrophy days. My current program has me benching, rowing and leg work everyday with ancillary work behind it. I don't do flat bench. Really does nothing for me. I do like flat dumbbell work and hammer machine work on the flat. Days are rotated so today will be inclines tomorrow will be flat. Rinse, repeat. Undulating rep scheme. 5,8,10 for each day of the workout.

I incline 315 with a barbell for 10 slow ones. 16 reps if I do em like branch warren. I'm up to 130 dumbbells on the incline for deep, slow ones. I really think controlling that negative is important than how many reps you can force out. Explode out each rep just control the negative and fight the urge to do it nfl combine style.

I really don't even wanna know what 500 pounds on flat would feel like...makes my tendonitis hurt just thinking bout it

315 for 10+ on incline is awesome! If you don't mind me asking, how old are you?

 

[johntt44]

I use to give shoulder mobility advice in these threads. They've gotten lost due to the amount of traffic that comes through meso. My advice is to stay aggressive with stretching and mobility exercise and everything will end up benefitting you tremendously.

How many times a week you workout on chest?


Depending on how hard your working up sets are leading up to 405, it's clearly within reach. I think you'll get it on your next cycle.

I do the overhead broomstick thing 3-4 days a week and did the YWTL band exercises for a while. What's a good site to look at some other mobility exercises/stretches? Thanks!

 

[Johnny442]

My bench sucks. When I was 30 I did 495 raw and natty! Started back in March at 45 on trt and could barely get 225 for 2. Get 315 for 3 now and it drives me fucking crazy how slow the gains are coming.

 

[mghoward74]

I do the overhead broomstick thing 3-4 days a week and did the YWTL band exercises for a while. What's a good site to look at some other mobility exercises/stretches? Thanks!

The broom mobility drill works great standing up, but I also use it laying down face first. I also use a baseball for front & rear delt massage.

Put a baseball on the front delt where you need a massage or scar tissue broken down. Face a wall and lean on it with the ball in between you and the wall. Move around side to side, up & down, and in a circle....and the ball do its work. Do it 3 times a day.

Also, lay on your back, take your arm and reach across your face until you bicep is across your nose. Take the opposite hand and grab the back of the elbow. Gently move that arm up towards the top of your head and also around in circles. For me that breaks up alot of built up scar tissue

Try doing all that 3 times a day. Also look at your sleeping position. If you lay on your side alot, that can play a factor with shoulder problems

Hope that helps

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[gr8whitetrukker]

315 for 10+ on incline is awesome! If you don't mind me asking, how old are you?

32(almost)
Some folks in here have video of me doing 315x6 on my 3rd cycle. Some time about a year ago. Obviously a year later I've made improvements. So I can back this bitch up all day long

 

[Wunderpus]

You fuckers are strong!

Now, as most of you know, I don't train for PL'ing, solely aesthetics and train largely with injury prevention in mind.

I really never go above 315, honestly. I am a bit afraid to do it especially without a spotter. I increase my dumbbell weights over time, though. I find the flat bench somewhat limiting, in terms of actual targeted myuscle growth (with a bar). I prefer the incline bar over the flat w/ bar.... And the flat w/ DB's over the incline with DB's. Incline DB's I can throw around the 125's for 5 or 6 clean reps, however I never go that low in rep range anymore it seems.

 

[johntt44]

The broom mobility drill works great standing up, but I also use it laying down face first. I also use a baseball for front & rear delt massage.

Put a baseball on the front delt where you need a massage or scar tissue broken down. Face a wall and lean on it with the ball in between you and the wall. Move around side to side, up & down, and in a circle....and the ball do its work. Do it 3 times a day.

Also, lay on your back, take your arm and reach across your face until you bicep is across your nose. Take the opposite hand and grab the back of the elbow. Gently move that arm up towards the top of your head and also around in circles. For me that breaks up alot of built up scar tissue

Try doing all that 3 times a day. Also look at your sleeping position. If you lay on your side alot, that can play a factor with shoulder problems

Hope that helps

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Yeah, I wake up laying on my side with my arm out in front of me or over my head and undery pillow a lot. It hurts enough to wake me up. Thanks for that floor stretch, I'll try it out!