TweetFor 6 months now I switched from dumbbell to barbell bench and seemed to like it a lot more. I follow Mike Rashid on YouTube and follow his over training methods.

Tweettypical w/o of mine is


stretch then 135 10 -15 reps

add 25s set of 10. shoulder is screwed up so bench is gentle
225 set of 10 shoulder allowing
275 set of 6
315 set of 3
then to dumbbells start at 75 and work to 100 or 110s. a lot less stress on shoulder with these

finish with failure set at 60lbs

then I hit incline smith.. grip about shoulder length. I can nolonger do the incline bench without the strictness of the smith. shoulder twists wrong and weight goes down. it used to be one of my strongest too..

then I hit machines for burns finishing up with flys.
if I really want to tax it ill go back and do light bench on the smith to neck. (its an old larry scott move) util failure. by this time im usually pretty beat

Tweet

Originally Posted by hicktown

Ok guys my max on bench is 260. What would be a good pyramid up and then back down as far as sets and reps go?

Also post your current chest routine I need to switch mine up!

for me personally my strength has always come from dumbells .. I think because I w/o alone and can always get out of a its to heavy situation with db's versus the press.
if pressing for max alone I always go with the 3 to 1 method. if I can get 3 of any given weight I know I can add 10 lbs and get atleast 1 with out a spot. then add from there. also if it feels odd for what ever reason ill ask for a spot. prefer dbs in the end

TweetBarbell
Inclines first 4 sets up 10 lbs each set 10-12 reps
Decline second same as above
Pull overs db 4 sets 10-12 reps
Weighted dips3-4 heavy sets 20 reps
Flat press same as decline and incline

Tweetsorry, its proprietary information, however i am willing to work out a licensing agreement with you

Tweet115 x 10 warm up

155 x 2 warm up

185 x 2 warm up

225 to failure

If desired one more set of 225 or 235 to failure. Next workout come in, add 10 pounds and do it again. Your strength will go through the roof. It's like everything else though, it doesn't work forever. Stay on this for about 2 month, add in two other basic movements such as Incline dumbbells and dumbbell flyes. Do 2-3 working sets for 6-8 reps to failure.

Tweetstart with cross bench pullovers with your ass lower than you chest. pull the db through to the top of your abs and squeeze the hell out of your chest. start one chest workout with them one wk then end with them the next workout. when you start the workout with them go nice and nasty heavy. rep range should be 20 15 12 10, 6-8, 20. if your chest doesnt grow off of this way and get stronger then you are either doing it wrong or you are screwed and it isnt going to grow.

TweetThanks guys thats what i needed!

TweetHeavy flat bench working within your 90 percentile range....... Load your plate, Load your bar!

and dont forget tris, traps, lats and delts (accessory work)

Proper set up; dig you traps in, pinch your blades, flare your lats, elbows at 45 degrees (no chicken winging), leg drive.....ah hell there is no simple answer.

TweetSo not to exclude anyone out I really like what Gusto and Guns suggested. Light warmup and going to failure kicks ass. Last night i pyramided up but larger jumps in weight and shit once i got to 225 i did two sets of six reps with only my last rep on the second set was assisted. Thats freakin amazing for me since i was off for two weeks.

Also, max, thats exactly how i position my body on flat bench. Great advice there!

TweetCheck out this great chest workout on the link below. Explains the importance of the different types of bench press. Incline, middle, and Decline.

Also gives you an example chest workout at the end to try!

https://www.tunedsports.com/best-chest-workout/