Hi guys, looking for advice on how to get a bigger stronger chest please???

currently benching 120kg for 3 lots of 8 reps but cnt do any more weight than that!!
How could i push this further??

I do other chest work, like pec deck, pectoral flys, and chest press, but benching is the main one i want to increase on??? Any ideas??

Help appreciated, thanks

s33nyboy

how is your routine set out?

Here's some excellent tips on how to get a good chest from the mighty Milos.

http://thefitshow.tv/remastered/season1/?videoId=301789793

The look of terror at 0.07

My routine......

Thursday is chest day, 1 hour 30 mins of training

bench first 50kg 10 reps
70kg 10 reps
90kg 8 reps
110kg 2 sets 8 reps
120kg 2 sets 8 reps

peck deck 2nd 1 set 8 reps 56 kg
1 set 8 reps 63kg
1 set 8 reps 70 kg
1 set 8 reps 77 kg ( all done with hands at top grips first 4, then bottom grip end 4 reps)

chest press 3rd 1 set 10 reps 77 kg
1 set 10 reps 84 kg
1 set 10 reps 91 kg
1 set 8 reps 98 kg

pectoral flies = just start on 22kgs 10 reps 1 set then so on up until 28 kgs

rope/pulley/weight machine= start on 35 kg on each side then 40 kgs, then 45 kgs, then finish on 50kgs on both sides all done 10 reps 1 set of.............

Thats it i think , thats what i do for chest. thanks

s33nyboy

'kin hell fella, how much do you weigh and how long you beentraining? didnt expect to see a 120kg bencher in the beginner room that for sure
For building strength, you could always try the 5x5 approach , or even 10x3, as prescribed by chad waterbury, i'm pissed so this is probably all cod****. lol
they are some impressive lifts tho if your not a 250lb fatass. lol
your beating me on numbers tho thats for sure

also, i train at a mainly powerlifting gym, and theres a lad there that is in the british squad or whatever it is, he is about 88kg last comp and his bench let him down at 105kg and he went on to win his comp on a 200kg squat and dead.
so your bnch is pretty f*in g good to be fair, although he's only 17 so he'll be good this year from what i have seen of his training

90kg 8 reps
110kg 1 set 8 reps
120kg 3 sets 8 reps

then do wide grip bench - 3 sets of about 70 - 80% of the weight you use for normal bench
then do narrow grip bench - 3 sets of about 70 - 80% of the weight you use for normal bench

thats it

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

ought to update your sig then chap. it says bench 102.5

ORIGINAL: cliff_vtr

90kg 8 reps
110kg 1 set 8 reps
120kg 3 sets 8 reps

then do wide grip bench - 3 sets of about 70 - 80% of the weight you use for normal bench
then do narrow grip bench - 3 sets of about 70 - 80% of the weight you use for normal bench

thats it

I'm pretty sure thats what he is suggesting the OP should do mate!

I tend to agree with him!

The only difference I would suggest is for a while, drop the rep range down to 5's and this should ensure the muscles are not as fatigued by the time he gets to the 120k. Then your in a better position to try and increase the top weight.

Then as Cliff has suggested do some support work such as wide and narrow grip pressing.

Feel the fear, and do it anyway!

http://www.englishpowerlifting.co.uk/index.html

Age 18
weight 95 kg
height 5ft 8''
beginner= i dont know sh8t about bodybuilding lol
Bench 120kg absolutely maxed out popping veins the lot by the 2nd set lol

thanks for help guys appreciated

s33nyboy

Oh and ive been training for about 3 months, but too be fair had a bit of an advantage being in construction so lot of heavy work 5 days a week........... i Train 3 days a week and just starting mma for cardio

Thanks agen guys

s33nyboy

i would do decline bench, overhead press and close grip bench, thats for a stronger bench, add some seated rows in there too and do them all heavy, without strong delts and tri`s you will never achieve a great bench

for a stronger chest i would superset fly`s and flat bench, this will bring out any weakness you have...

journal http://www.muscletalk.co.uk/m_1219780/mpage_1/key_/tm.htm

I really think my tri's are letting me down, and my delts, but i was watching a video erlier someone posted, and it sent me to kollyseum gym sum yugoslavian powerlifters gym and he sed take your triceps out of the equation, you need to isolate your chest fibres, and stop cheating using tri and biceps!!!!

As i say im only a beginner and i dont know **** , so hey thanks for the advice and im gunns give it a go tomorrow!!

cheers, s33nyboy

ORIGINAL: s33nyboy12

I really think my tri's are letting me down, and my delts, but i was watching a video erlier someone posted, and it sent me to kollyseum gym sum yugoslavian powerlifters gym and he sed take your triceps out of the equation, you need to isolate your chest fibres, and stop cheating using tri and biceps!!!!

As i say im only a beginner and i dont know **** , so hey thanks for the advice and im gunns give it a go tomorrow!!

cheers, s33nyboy

bench press for most is mainly tri`s and delts, guillotine press will bring the chest more into the equation and take the focus from tri`s and delts but depends what you want to do, biceps do not play much if any in helping with benching...

journal http://www.muscletalk.co.uk/m_1219780/mpage_1/key_/tm.htm

ahh rite, well whats a guillotine press then mate????

Isit still done with a BB on a bench??

s33nyboy

ORIGINAL: s33nyboy12

ahh rite, well whats a guillotine press then mate????

Isit still done with a BB on a bench??

s33nyboy

yes mate, just do an internet search or someone will pop along with a link

journal http://www.muscletalk.co.uk/m_1219780/mpage_1/key_/tm.htm

Yeah, found it on trusty google, thanks again mate.

s33nyboy

Just got back from the gym, and my chest is just on fire, its ripped, i did everything people said

dropped the bar down to 80kg and doing it correct, steady up and steady down, really ripped and feeling the pump!!!

Going to do the pectoral flies on thurs if any1 got any advice for them very appreciated, thanks guys

s33nyboy