Esteemed ESB'ers... I've never been much of a "bencher" infact I've probably bench pressed twice in my life as I've never really bothered with it or seen the point. I've just bought myself a new bench, barbell and weights and wondering if you clever folks can come up with a suitable routine for a newbie bencher. Whilst I've always worked my chest, shoulders and triceps through pressups, as I say, I've never ventured into benching and I'm aware they are vastly different. So, taking into account, there's about 70kg of weights to work with, I weigh about 88kg and have never benched (although my pressup regime was usually 100 or so 4-second down, 4 second up pressups in one go so I'm not a complete fairy), what would you say would be a good starting regime to build size and strength in my sexy pecs? kthxbye :smooch
Well start to find out what you can bench. Then start benching that weight. Increase weight weekly (only needs to go up 1 or 2kgs) til you can bench 150kg. Come on ESB and brag. Also get someone to spot you. I bench like 15-20kg less without a spotter because I'm not confident enough to make the reps. If you fail without a spotter, bad things will happen.
Smudger is right about the possibility of bad things happening benching alone. One way to make it a bit safer is to load the bar with the weights you will use but don't put the collars on that hold the weights on the bars. That way, if you decide to push your limits and can't get a rep up, simply let the bar dip to one side and let the weight slide off and then let it dip to the other side and do the same. Don't do this if you have nice floors because it will damage them. If that's the case, just use the weight you can safely handle.
Cheers for that, all makes sense when you think about it. Don't really have anyone to spot but then starting out I won't be looking to push one rep maximums or anything like that, just a steady routine No collars is a good idea, sure the neighbours below will love that but rather that than a fractured ribcage or worse. I'll probably be starting out as I say with a steady routine 5 sets of 12 that sort of thing, with a heavy but managable weight and work on improving this if and when someone else is there I guess
Yeah I would do less reps-more weight but with no one to spot right now I thought it'd be safer not to..
at that weight, and at his bodyweight, and the fact he trains a reasonable amount, means 70kg will be peanut weight pretty soon.
If you want true progress, do Wendler's 5-3-1. Google it. Get the download. Follow it to the letter. Including the diet requirements. And you will get much stronger. Just follow the tried and trusted program. Or if you want a second-best, google Bill Starr's 5x5 program
Umm yes... I kickbox 5 times a week for 2 and a half hours at a time, this is just to compliment it and build some more upper body strength as I always work out everything else but never had a decent weight routine for the chest
I've looked at it but it seems to be for all the fatties in the gym who focus on strength and lifting the most, but are terrified of a treadmill. I need it to be slightly functional at least...
