Reply To: Weak Chest

December 9, 2006 at 3:35 am #3528

To cure being stuck at a level, this can be done by Dumbell Negatives quite well. Do these first in a workout:

You need to know your barbell bench 1 rep maximum or have a good guess at it, halve the weight and add on 5% of it. Load a dumbell with that weight.

Do 8 sets of 3 reps on a flat or slightly angled bench, rest as short as you can between sets. Lay back, push the weight up with both arms, then do a negative with the single arm on one side. Go right down and stretch the chest. Grab the weight with both hands again, etc, etc. Switch to the other side for the other arm/pecs 3 reps. THE NEGs ARE DONE IN 6-8 SECONDS EACH…

You might need extra time (days) rest for recovery after this.

At your next workout, do normal BB Benches at a similar angle and you should find out an increase in your total reps or ability to press more by 2.5 to 10kg, it depends on your overall strength. DA