Bench press

[Cain]

www.sherdog.net <-- look at the strenght section...


what i do to strenghten chest is:

dumbell bench press 3 sets, 4-6 reps

normal bench press 5 sets, 3-5 reps

incline bench press 3 sets, 3-5 reps

decline bench press 3 sets, 3-5 reps!


superb..

[jspaur]

This is my workout

Monday:
Bench Press
-2 warm-up sets at about 30% to 40% of 1rm(max)
-15 reps at about 60% of 1rm
-10 reps at about 75% of 1rm
-Then I find what I can do for 3 reps, then I do three sets of three reps with that weight
-I try to add 5 lbs. every week to every other week
I have been lifting for 3 years, starting at a max of 115lbs. my max is now 315lbs and I weigh 174lbs
(I am trying to be able to bench to twice my body weight)
Take about 1 gram to 1.5 grams of protein per pound of bodyweight, and take between 10 and 20 grams of creatine everyday (half before workout, half after)

Hope this helps.

[Sim]

Choose a weight you can hardly push for 5 reps and do 5 sets of 5 reps. Of course you can't do the 5 reps on every sets. It should look like 5, 4, 3, 3, 2. When you can do the 25 reps total, add weight.

[usmc55555]

without giving you a workout which there are millions of different ones all with different advantages and disadvantages let me say this it takes time to get stronger and you maxing out at 115 should take it slowand keep at it and soon you will be lifting larger weight.