[bulk then cut]

hi guys i have a fairly strong chest when it comes to the machines, ex (pec deck, chest fly etc) but i cant BENCH for my life. can any1 help me? thanks alot!!

[chrispghmuscle]

I need to ask you a couple of simple question first what's your height and weight? , what are you currently benching? How long have you been training? What's your current routine?

these questions will help us give you good sound advise for your training..

Chris

[CfStrongman08]

eastcoast told me of a GREAT chest routine... its called german volume training, take as much weight as you can for 10reps 10sets i did it like three or four chest w/os and it gave me just the jumpstart i needed. Also doesnt hurt either lol

[monkeybiker]

You just need to practice bench press. Maybe you have weak triceps or weak shoulders.

[Teamorbit]

Raw weight is a lot different bud. For starters you have to balane the barbel on regular bench presses. That alone will eat up some stregnth. Second the machines help you isolate the pectoral a little more because of what I sad above you dont have to balance just push. I can bet that practice and you will be up in weight in no time and you might even be suprised in how your tris will start to see better development as well.

[GG1]

what worked to get my bench up..was to drop machines completely in my chest workouts

for flys use dumbells

and i also reccomend using dumbells for flat and incline presses..but thats your call.

make sure your training your back very heavy as well..because you need stability while balancing the bar over your chest.

If its your shoulders that are the weak part.and the reason your bench isnt up to par....make sure you use front head of your delt in your shoulder routine..make sure your doing front raises with dumbells..because that will help your bench when your lowering the bar to your chest...So burn the shit outta those front heads!

And if its the triceps, isolate the weaker tricep doing 1 arm skullcrushers laying down on a flat bench, or you could try the dumbell extentions that ronnie coleman does with one arm

hope that helps a bit brotha

[bulk then cut]

thanks alot guys, i didnt know my shoulders were the problem, because they are pretty weak, also the triceps, t hank you all!!!!

[Teamorbit]

good post GG1

[projekt0]

yes i think u should quit using machines and just use free weights, barbell and dumbell

most likely the problem you are having is balancing/controlling the weight because machines don't use stabilizing muscles like free weights do

even if u have to start off using light weight, it's worth it to get ur form down so that u can start using heavier weights

[Beefcake]

Cosign with what GG1 said.