FIT my low bench?

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raxton

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Dec 23, 2001
3,741
sea
i have not been able to put up more than 250lbs for a 1 time max now for 2 years, everything else is going up but my bench. i am just looking for help im not trying to be a body builder and am not fully commited to a routine i work out at the gym about 3 times a week. my focus is in mixed martial arts. here is a pic for better examinination, i am 6 foot 180lbs and about 7%bf.
l_25fa5c40df147b28bc3042753e86c4bb.jpg


is this lower than it should be seems so to me
 

evolude

OT Supporter
Feb 10, 2004
18,802
Post your bench routine.

You can get your bench up using a strength focused routine with 3-days a week plan.
 
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raxton

raxton

.
Dec 23, 2001
3,741
sea
like i said i dont really have one usually just do flat incline decline
with 185lbs 195 then 205 for 8 reps - 3 sets.
 

deznutz

Active Member
Aug 10, 2003
29,728
Seems like normal numbers for being 180.
As previously said, try eating more. Probably not getting enough cals.
 

Pen Is Mightier

Although I am weaker than you, what has increased my bench a lot so far is sticking to something that is very heavy. Meaning 5-6 reps and always try something heavier than last time if you think you can, even it's 5lbs more (2.5 plates) or something. You could also try doing negatives....:dunno:
 
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raxton

raxton

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Dec 23, 2001
3,741
sea
thanks for the input guys starting tomorrow i will

1. eat more
2. keep adding small amounts of weight
3. more weight lower reps

then hopefully i could hit 100+ my weight in a few months
 

Rumbaar

Inherent Omniscience
OT Supporter
Sep 17, 2007
24,932
Melbourne, Australia
Well at 180 b/w 250 is a decent amount. Though for 1 rm I'd personally be happier with 270+. But as you are not focused on strength I'd say what you are doing is fine and enough.

But either way I say start with incline db for any of your chest routines and work up from there.
 

smb is me

Active Member
May 21, 2008
2,746
7%? Doesn't look 7% to me, compared to gtxa....whatever @ 7% there is a huge difference. Anyone else agree, disagree?
 

mmmBoss

OT Supporter
Nov 17, 2003
4,163
VA
7%? Doesn't look 7% to me, compared to gtxa....whatever @ 7% there is a huge difference. Anyone else agree, disagree?

I agree but don't really think that's the point of the thread.

To OP, I always had great success in getting my bench up with a 5x5 routine.

Also make sure to keep up supplementary tricep work.
 

smb is me

Active Member
May 21, 2008
2,746
I agree but don't really think that's the point of the thread.

To OP, I always had great success in getting my bench up with a 5x5 routine.

Also make sure to keep up supplementary tricep work.

Sorry, offtopic, I just don't trust the trainers at my gym when they caliper up the bodyfat-o-meter, so i am trying to get some idea where people are at visually. Note: I realize that it varies from person to person.

What about negatives?
I have always heard they are great for increasing strength....never really did them much myself, didn't have a consistent spotter.
 
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raxton

raxton

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Dec 23, 2001
3,741
sea
tomorrow im lookin forward to hit chest and work on the points you guys have offered thanks.

btw do most of you hit chest and tri's on the same day? like with back and bi's?
 

NUDES

New Member
May 19, 2007
15,006
i do chest/tri, probably better for bench recovery than doing something like chest, then bi/tri on a seperate day
 
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