Chest press advice please!

[Bigmike]

Re: Chest press advice please!

Went at it a little different tonight... 5mins sauna time with stretching and shoulder warm up. 185x10, 275x10, 315x9, 335x4 pretty spread out on my reps and weights but the new advice put a new PR in my book. Thanks guys, this has been pissing me off for so long... still got a lot to learn

[Vicious 13]

I'm curious about the warming up thing now do all u guys use a warm up set? I just don't want to waste any energy or strength

[Bigmike]

Re: Chest press advice please!

I have to warm up to some degree but I didn't waste my time with 135 and 155 tonight.

[kazman68]

Re: Chest press advice please!

3 sec pauses always helped me, built explosive power coming off the chest, usually 3X5 on my (light day)..at the end of the bench workout.

[Sherk]

I'm curious about the warming up thing now do all u guys use a warm up set? I just don't want to waste any energy or strength

I do. On flat I usually do 135 for 15-20 reps at various speeds. I'll blast out a couple reps, lower slow and blast up a few, slow rep through a few and do a 3 sec pause not quite all the way down for a few. I just play around with it for 15-20 reps. That usually gets me ready for a good workout.

[Lunchbox]

On chest days I do a ton of warming up. I go from just the weight of the bar and gradually go to 315 and then drop back down to 275 / 225 / 135. Between 8 - 10 sets on bench but a majority of them are warm up weights.

[Vicious 13]

I'm going to try some warm up sets today on chest but if my working sets suffer I'm tossing out the warm up sets we shall see

[Bigmike]

Re: Chest press advice please!

I'm going to try some warm up sets today on chest but if my working sets suffer I'm tossing out the warm up sets we shall see

Just stick to weight that is weight enough for numerous reps but just heavy enough to get the blood flow going and joints warmed up. Then pop up to 75% of your max and start your working sets from there. This was my technique combined with your sauna and stretching advice made me a new PR.

[51547518]

Re: Chest press advice please!

Got to do heavy negative reps early in workout then then nervous system is stimulated
To go heavy!!! Do a set of negatives with 365 after warm up maybe 2, rest then put that 305 on and it will feel light!!! You will be stronger faster!!!

[SisterSteel]

Re: Chest press advice please!

Have you ever done speed work? Using 55% of your 1RM and performing 6 triples? You have to remember that if you become faster you generate more power which will help you move more weight. How's your technique; spreading the bar, pinching your shoulders back, arching your back, getting leg drive, etc?

When you're lifting for strength you don't just sit down on the bench, flat backed, and press with your elbows flared out.

Something else to consider is how's your overhead pressing strength? If that's lacking you will struggle to increase your bench.