need some bench press help...

12-14-2006, 08:14 PM

hey everyone i really need some help with my bench press...

Literally out of nowhere my bench went down. I used to be able to do 12 reps of 135 easily and max out about 185-190 now the past few weeks out of nowhere i can only do 8 reps of 135 and max at 170-175. I have gotten stronger in everything else-curls, pull-ups, deadlifts, tri extension, flyes, etc. but my bench has gone down. i havent gotten injured, ate differenty, changed my routine, everything is the same but once i hit that 8th rep i get fatique out of no where and need help. So can anyone give me some advice on what might be wrong or something i can do to improve my strength again.

Also anyone have a fast, effective bench press program that will allow me to gain strength quick?

Thanks!

Dylan5000 · 12-14-2006, 08:54 PM

That's a strange problem indeed. I'm not a pro, but if that happened to me I'd quit doing conventional benches for a few weeks. Here are a couple of things you could look at:

Do close-grip benches first to really hit the triceps, and keep incline dumbell presses as your primary pec movement. For example my "ME Upper Body" workout looks something like this:

Close Grip Bench 3x3
Weighted Chins 4x6
Incline Dumbell Press 3x6
Barbell Row 4x6
Skull-Crusher 2x12

I know it's unusual in bodybuilding circles to target the triceps before you hit the chest, but if you want a bigger bench then strengthening your triceps should be priority numero uno.

rkl0165 · 12-15-2006, 08:18 AM

u overtrained your chest...give it a week off..if u do chest more than once a week..STOP,,once a wk is enough..u doing too many reps..do 3 sets of 8 incline..then s sets of 8 flat bench,,then flies and dips..dont do close grip bench to max out 1st! that is ridiculous..u want to do that last..it works for Dylan but u need something remedial right now..

**Freak** · 12-15-2006, 08:31 AM

I would throw in db presses also. Form is everything.

rkl0165 · 12-15-2006, 09:29 AM

Quote:

Originally Posted by thefreak350

I would throw in db presses also. Form is everything.

U R 100% ON THE $

**roccodart440** · 12-15-2006, 09:33 AM

Quote:

Originally Posted by joeystel23

hey everyone i really need some help with my bench press...

Literally out of nowhere my bench went down. I used to be able to do 12 reps of 135 easily and max out about 185-190 now the past few weeks out of nowhere i can only do 8 reps of 135 and max at 170-175. I have gotten stronger in everything else-curls, pull-ups, deadlifts, tri extension, flyes, etc. but my bench has gone down. i havent gotten injured, ate differenty, changed my routine, everything is the same but once i hit that 8th rep i get fatique out of no where and need help. So can anyone give me some advice on what might be wrong or something i can do to improve my strength again.

Also anyone have a fast, effective bench press program that will allow me to gain strength quick?

Thanks!

YOu answered your own question. Look above it's in bold text now.

Look into a few things. WHat is a traniing cycle? WHat is "active deloading"?

12-15-2006, 10:12 AM

thanks for the help guys, but what bench press routines do you guys do?

rkl0165 · 12-15-2006, 11:38 AM

Quote:

Originally Posted by joeystel23

thanks for the help guys, but what bench press routines do you guys do?

do bench press incline and flat do 3x10 for each do bd or cable flies and dips

**roccodart440** · 12-15-2006, 12:54 PM

Quote:

Originally Posted by rkl0165

do bench press incline and flat do 3x10 for each do bd or cable flies and dips

Are you seriuos?

rkl0165 · 12-15-2006, 01:27 PM

Quote:

Originally Posted by roccodart440

Are you seriuos?

yes...that is a standard text book workout....

**roccodart440** · 12-15-2006, 02:53 PM

Quote:

Originally Posted by rkl0165

yes...that is a standard text book workout....

WHoever wrote that text book should be kicked repeatedly in the nuts.

rkl0165 · 12-15-2006, 02:57 PM

Quote:

Originally Posted by roccodart440

WHoever wrote that text book should be kicked repeatedly in the nuts.

by who? Certainly not by you.

front_row · 12-15-2006, 09:25 PM

Quote:

Originally Posted by rkl0165

by who? Certainly not by you.

Joeystel23, do whatever the hell Roccodart suggests, unlike rklo165 who only talks the talk, Roccodart has made claims which he has backed up with video evidence. You choose which source is more credible.

**Thomas_Rivera** · 12-15-2006, 10:04 PM

Quote:

Originally Posted by joeystel23

thanks for the help guys, but what bench press routines do you guys do?

I just recently reorganized how I do my sets because I figured that I was doing them backwards.

Flat bench for a warm up: light weightX15 reps for two sets

Dumbbe