Improve Your Bench Press and Construct a Larger Chest
By Charles Glass
Q: I’ve been coaching with weights for 2 years and I’m 35, 6-foot-2 and 270 at about 20% physique fats. My drawback is my chest. It’s lagging. After two years I can nonetheless solely max out at 250. It kills me to see guys smaller than me hitting 350. Heredity has given me an enormous chest with a variety of meat however little muscle. It seems to be huge, but it surely’s simply fats. It’s so underdeveloped that it causes my tri’s to engulf my bi’s. Are you able to assist me with a chest routine that can get me into the 300+ membership? I positively wish to get larger too, but when I get stronger wouldn’t every thing else get larger? My routine as soon as every week is: incline barbell press, three units: I begin with 12 reps, then eight reps, then failure from three to 5; bench press, three units (identical); decline press, three units or incline cable flye (identical).
A: You ought to be involved. A 250-pound most bench press isn’t excellent for a 270-pound man who’s been coaching repeatedly for 2 years. I’ve a sense your chest routine isn’t the explanation you may’t put up extra weight than that, although. There’s an enormous false impression that the pectoral muscle mass are what transfer the load up within the bench press. Truly, they’re simply a part of the crew. You additionally should have highly effective triceps and entrance delts to drive the bar up off your chest. In actual fact, in case you ever get an opportunity to attend a powerlifting meet, you’ll discover one thing unusual. Numerous the lads who can bench press outrageous quantities of weight in proportion to their body weight – and I’m speaking about 220-pound guys who can bench 600 kilos – don’t have the large chest growth you’d anticipate them to. What they all the time do have, nevertheless, are thick triceps and anterior deltoids. And it’s possible you’ll anticipate them to do largely bench urgent of their coaching to extend their one-rep most (1RM), however you’ll discover that they do a variety of so-called “help work” for shoulders and triceps. These workouts are normally close-grip bench presses, weighted dips and navy presses. In actual fact, if I recall appropriately, Ted Arcidi, one of many first males to bench press over 700 kilos in official competitors again within the Eighties, may do just a few reps with 405 kilos within the seated navy press and about 315 kilos for skull-crushers. Marvin Eder, who bench-pressed 515 kilos within the early Nineteen Fifties at a body weight of simply 195 kilos (within the period earlier than steroids, I’d add), may carry out dips with 400 kilos round his waist, in addition to do behind-the-neck presses with over 300 kilos. So I recommend you begin working onerous on compound actions for the shoulders and triceps. While you mentioned your chest was lagging, I’m unsure if all you had been referring to was energy. Your phrasing was a bit complicated while you mentioned your chest had “a variety of meat however little muscle,” as a result of usually meat is a slang time period for muscle mass.
If all you care about is energy and never the precise growth of the muscle, that’s your prerogative, however if you wish to enhance your pecs, it’s essential cease considering a lot about lifting weight and focus extra on working the muscle, or to be extra particular, feeling the muscle work. Focus intensely on squeezing or contracting the muscle as you press the load up after which on stretching the muscle as you decrease it again down below management. Observe this with half your regular working weight and half your regular rep pace to construct a very good sense of mind-muscle connection. Power and dimension are associated, however not practically as carefully as most individuals suppose. A bodybuilder with a mastery of the mind-muscle connection can work his muscle mass very onerous and make them develop with out utilizing tremendous heavy weights. Lastly, I feel it’s essential critically contemplate shedding some weight. 20% physique fats not solely seems to be fairly sloppy, it’s additionally unhealthy and will increase your possibilities of growing coronary heart illness, diabetes and different maladies you don’t need. 15% could be extra cheap. Add in just a few periods on the treadmill to your exercise routine each week after your weight coaching and tighten up that weight loss program to do away with junk, quick meals and extra carbs.
Charles Glass is the Godfather of Bodybuilding, with over 35 years of expertise as a coach of champions. Charles’ strategies produce dramatic and vital positive factors to anybody that applies them. His shoppers cross the spectrum from celebrities, health athletes, and professional athletes to on a regular basis folks, and embrace a few of the most profitable folks within the health business and quite a few Mr. Olympia and Bikini Olympia champions. For extra data, go to godfatherofbodybuilding.com
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