Bench press angle? - Page 2 - UK-Muscle Body Building Community

28-01-2004, 06:13 PM

Jesus, your cable cross overs are weak man! I stick 150kgs on either side!

leanman · 28-01-2004, 07:16 PM

Monday
Bench Press
20 x 70kg
15 x 80kg
10 x 90kg
10 x 100kg
8 x 110kg
6 x 120kg
2 x 130kg
1 x 140kg
7 x 100kg (3 sets to finish)

Incline dumbell Press
12 x 20kg (Per Dumbell)
10 x 25kg (per Dumbell)
8 x 30 kg (per Dumbell)
8 x 30kg (per Dumbell)

Cable Cross Overs
20 x 20kg (per side)
15 x 25kg (per side)
10 x 30kg (per side)
8 x 35kg (per side)
4 x 40kg (per side)

I then train chest thursday as well. Same as above but the incline dumbell press are replaced by an incline barbell press on a smith machine

Hope this helps

Paul dont you think this is a little excessive,and then you repeat it 3 days later??
Less IS more in my humble opinion

**hackskii** · 28-01-2004, 08:29 PM

Well, here goes. Hey Paul don’t pull my mod status please.

First of all every 3 days might be too much. Push that at least 5 days. 7 might be preferred especially without gear.

Second 11 sets on the bench either that is too much warm-up or just too many sets. I would cut out some of the warm-up sets and drop the down sets altogether.
You can pyramid up but the trick is to time your warm-up sets so you are not fatigued but warmed up at the same time to do your 1-3 failure sets.
Your bench seems strong and this brings me to the next point.

DON’T DEMOD ME!

Your inclines are out of proportion to your bench. You should be somewhere around 50kg on your dumbbells with that bench. My twin can do 100 lb dumbbells with his inclines for 7-8 reps but his bench might be just under 300 at the moment.
Beings that your bench is good I would start your chest workout with the inclines. Right off the bat you will notice a jump in the weight you will push your first time because your energy is not spent on doing 11 sets with the bench. Do 5 sets with the inclines and the last 2 sets go heavy. If you like you can switch between doing bench first then inclines first but I feel that your inclines are suffering at the expense of your bench.

Cable Crossovers, I don’t like these and if you do any kind of a stretching exercise it should either be flys flat or incline. You can switch off every other week if you just have to do the cable crossovers. Do the flys after you have done your presses. Get a really good deep stretch. This will stretch the fascia and make room for more growth with the muscle. With the exception of a shoulder injury I would do this. Don’t go heavy the thing we want to do here is stretch the fascia and muscle not build anything.

If you feel that you just are not doing enough for your chest you can do close grip bench presses and dips on your triceps days that will help work the triceps and indirectly hit the chest.

Cheers M8 you are still the best looking guy in this forum

**hackskii** · 29-01-2004, 04:12 PM

Paul, did you get this?

BSF James · 29-01-2004, 04:30 PM

I agree with your comments hackskii. The inclines are a bit disproportionate from the bench press. My bench is quite a bit lower than pauls, but when I do incline db presses (not very often!) I lift that much (30kgs) or more. I rate db flyes as the best non-pressing chest exercise. Plus training chest once every three days is too often for 99% of lifters especially in that kind of volume.

**hackskii** · 30-01-2004, 09:32 PM

Paul, did you read this? I want you to comment.

T-man · 30-01-2004, 09:47 PM

Yes that does look a bit low for incline db press compared to his bench but it is probably because he is doing a lot of sets of flat benching first.

I would alternate from time to time and do inclines first for a while. Especially if your flat bench has been at a sticking point for a while.

I can only bb bench 100kg for 5 but use the 45kg db's for incline press 7 reps.

**hackskii** · 31-01-2004, 12:57 AM

Hey, that is good T-man. Nice incline. Respectable.
I think people don't realize what an upper chest looks like. Most fat people, or big people have a chest. But to have an upper chest you can see this in clothes and know that you lift weights. I am still plagued with a shoulder injury and it is only getting just a little bit better. I will be forced to do dumbbells and incline dumbbells dont seem to agrivate it so much. Have to listen to the body sooner or later and sooner is safer than later if you know what I mean.

T-man · 31-01-2004, 03:59 PM

Thanks hackskii,

I find that I can go heavier on the dumbells because I train alone and if I can't do the last rep I can allways drop them instead of getting stuck under a bar. Although it's hard work just picking the dumbells up and getting them into position.

Also dumbells don't hurt my shoulder as much as well as I can bring it down just a half an inch higher or lower on my chest to where it does not hurt or click and that make a real difference. I think it is because my left arm is slightly shorter than my right one as I had it broken badly a few times during sports as a teenager so with a barbell the shoulder on that side is getting more work and sometimes plays up.

01-02-2004, 10:38 AM

Erm...are you sure those cable crossover weights are right,
they seem extremely weak to me, I've only started back and am doing 90kgs, and that was just light training

**hackskii** · 01-02-2004, 04:13 PM

Paul needs to start his chest workout with the incline dumbbells. He could gain 20 percent strength from that if this was his focus but might lose maybe 1 percent on the bench. Good percentages if I might say.

28-01-2004, 08:29 PM	#18 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Well, here goes. Hey Paul don’t pull my mod status please. First of all every 3 days might be too much. Push that at least 5 days. 7 might be preferred especially without gear. Second 11 sets on the bench either that is too much warm-up or just too many sets. I would cut out some of the warm-up sets and drop the down sets altogether. You can pyramid up but the trick is to time your warm-up sets so you are not fatigued but warmed up at the same time to do your 1-3 failure sets. Your bench seems strong and this brings me to the next point. DON’T DEMOD ME! Your inclines are out of proportion to your bench. You should be somewhere around 50kg on your dumbbells with that bench. My twin can do 100 lb dumbbells with his inclines for 7-8 reps but his bench might be just under 300 at the moment. Beings that your bench is good I would start your chest workout with the inclines. Right off the bat you will notice a jump in the weight you will push your first time because your energy is not spent on doing 11 sets with the bench. Do 5 sets with the inclines and the last 2 sets go heavy. If you like you can switch between doing bench first then inclines first but I feel that your inclines are suffering at the expense of your bench. Cable Crossovers, I don’t like these and if you do any kind of a stretching exercise it should either be flys flat or incline. You can switch off every other week if you just have to do the cable crossovers. Do the flys after you have done your presses. Get a really good deep stretch. This will stretch the fascia and make room for more growth with the muscle. With the exception of a shoulder injury I would do this. Don’t go heavy the thing we want to do here is stretch the fascia and muscle not build anything. If you feel that you just are not doing enough for your chest you can do close grip bench presses and dips on your triceps days that will help work the triceps and indirectly hit the chest. Cheers M8 you are still the best looking guy in this forum __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 28-01-2004 at 08:34 PM.

29-01-2004, 04:12 PM	#19 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Paul, did you get this? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-01-2004, 04:30 PM	#20 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,254	I agree with your comments hackskii. The inclines are a bit disproportionate from the bench press. My bench is quite a bit lower than pauls, but when I do incline db presses (not very often!) I lift that much (30kgs) or more. I rate db flyes as the best non-pressing chest exercise. Plus training chest once every three days is too often for 99% of lifters especially in that kind of volume. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

30-01-2004, 09:32 PM	#21 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Paul, did you read this? I want you to comment. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-01-2004, 09:47 PM	#22 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Yes that does look a bit low for incline db press compared to his bench but it is probably because he is doing a lot of sets of flat benching first. I would alternate from time to time and do inclines first for a while. Especially if your flat bench has been at a sticking point for a while. I can only bb bench 100kg for 5 but use the 45kg db's for incline press 7 reps. __________________ You can't grow without pain! Last edited by T-man; 30-01-2004 at 09:53 PM.

28-01-2004, 06:13 PM	#16 (permalink)
Insanity Guest Posts: n/a	Jesus, your cable cross overs are weak man! I stick 150kgs on either side!

28-01-2004, 07:16 PM	#17 (permalink)
leanman Gym Addict Join Date: May 2003 Location: south-east Posts: 421	Monday Bench Press 20 x 70kg 15 x 80kg 10 x 90kg 10 x 100kg 8 x 110kg 6 x 120kg 2 x 130kg 1 x 140kg 7 x 100kg (3 sets to finish) Incline dumbell Press 12 x 20kg (Per Dumbell) 10 x 25kg (per Dumbell) 8 x 30 kg (per Dumbell) 8 x 30kg (per Dumbell) Cable Cross Overs 20 x 20kg (per side) 15 x 25kg (per side) 10 x 30kg (per side) 8 x 35kg (per side) 4 x 40kg (per side) I then train chest thursday as well. Same as above but the incline dumbell press are replaced by an incline barbell press on a smith machine Hope this helps Paul dont you think this is a little excessive,and then you repeat it 3 days later?? Less IS more in my humble opinion

31-01-2004, 12:57 AM	#23 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Hey, that is good T-man. Nice incline. Respectable. I think people don't realize what an upper chest looks like. Most fat people, or big people have a chest. But to have an upper chest you can see this in clothes and know that you lift weights. I am still plagued with a shoulder injury and it is only getting just a little bit better. I will be forced to do dumbbells and incline dumbbells dont seem to agrivate it so much. Have to listen to the body sooner or later and sooner is safer than later if you know what I mean. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

31-01-2004, 03:59 PM	#24 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Thanks hackskii, I find that I can go heavier on the dumbells because I train alone and if I can't do the last rep I can allways drop them instead of getting stuck under a bar. Although it's hard work just picking the dumbells up and getting them into position. Also dumbells don't hurt my shoulder as much as well as I can bring it down just a half an inch higher or lower on my chest to where it does not hurt or click and that make a real difference. I think it is because my left arm is slightly shorter than my right one as I had it broken badly a few times during sports as a teenager so with a barbell the shoulder on that side is getting more work and sometimes plays up. __________________ You can't grow without pain!

01-02-2004, 10:38 AM	#25 (permalink)
Insanity Guest Posts: n/a	Erm...are you sure those cable crossover weights are right, they seem extremely weak to me, I've only started back and am doing 90kgs, and that was just light training

01-02-2004, 04:13 PM	#26 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Paul needs to start his chest workout with the incline dumbbells. He could gain 20 percent strength from that if this was his focus but might lose maybe 1 percent on the bench. Good percentages if I might say. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.