Training Chest from Rock Bottom

PTOManiac · 06-01-2007, 09:54 PM

I am satisfied at this point with where the rest of my upper body is because my job works basically every other part EXCEPT my pecs. This I think, proportionally to the area of the body part itself is my single weakest area. I mean I can't bench for beans. I can't even bench 135 pounds more than once. I'm sure someone out there has known someone who started off like this. I could ignore every other area of my body right now and look totally different if my chest grew. I have a good weight bench at home and plenty of weight to start all I need it someone to start me off with a routine to help me get some strength into my chest. Hopefully by working on my weakest area slowly I can move up to working on everything else after it catches up.

**P-funk** · 06-01-2007, 09:57 PM

what do you do now?

PTOManiac · 06-01-2007, 10:03 PM

Basically, nothing. I never use my chest for anything and I don't lift regularly which is why it is so weak. My job is picking up stacks of lead oxide pasted battery grids and manually scraping off the casting ties, then stacking them on racks. These stacks can go from 20-30lbs apiece thousands of times a day so my job built my arms back up and my shoulders. I have tried numerous times to "get back into" lifting but I never came up with a routine and since the only close gym closed over a year ago it's been nearly impossible. Now that I am healthy again I want to try and spend some time taking care of my problem areas. My main goal is to push myself beyond where my job needs me to be so that it becomes easy. This has little to do with my chest but it ruins the whole aesthetic shape of my body any does little for my self confidence knowing I can bench as much as a 12 year old.

**CowPimp** · 06-01-2007, 10:48 PM

Sounds like you just need to consistently do some bench pressing and take the weight up. It's not much of a plateau if you aren't doing anything in the first place.

MUbodbuilder · 06-02-2007, 06:32 AM

i agree, you need to start a routine. doing your whole body would actually help you. the lifting you do at work has by now gotten easy and used to for you im sure. people dont get to benching 500 by doing 100 all the time. see what im saying?

my routine of choice for starters or anyone looking for strength is a basic 5x5 program. warm up then chose a weight you can do about 8-10 times to failure. then do that weight 5sets with 5 reps. if you get all that then next week add 5 total pounds. do this on and on for a few weeks. working out your legs would also be a good idea because your legs growing makes the rest of your body grow too. good luck, ask Q's about the program if you need to

ab2al2 · 06-03-2007, 01:22 AM

just put some weight on that you can do 8 times. when you can do it 12 times, put some more weight on. like 5 pounds. after a while it will add up. i started out benching around 135 for a max. after like six months i was up to 190 then i recently hit 225. it goes up real fast. maybe do this twice a week.

ab2al2 · 06-03-2007, 01:23 AM

Quote:

Originally Posted by ab2al2

just put some weight on that you can do 8 times. when you can do it 12 times, put some more weight on. like 5 pounds. after a while it will add up. i started out benching around 135 for a max. after like six months i was up to 190 then i recently hit 225. it goes up real fast. maybe do this twice a week.

oh ya i forgot. i was talking about the bench press.

buening · 06-05-2007, 07:42 AM

Start off very low on the weight and slowly progress the weight up. If you have dumbbells, then i would use them for benching. For me they produce the most mass and greater range of motion. Plus you don't really need a spotter if you can't get the weight back up.

06-01-2007, 09:54 PM	#1
PTOManiac Registered User Join Date: Dec 2004 Location: Pa Posts: 25	Training Chest from Rock Bottom I am satisfied at this point with where the rest of my upper body is because my job works basically every other part EXCEPT my pecs. This I think, proportionally to the area of the body part itself is my single weakest area. I mean I can't bench for beans. I can't even bench 135 pounds more than once. I'm sure someone out there has known someone who started off like this. I could ignore every other area of my body right now and look totally different if my chest grew. I have a good weight bench at home and plenty of weight to start all I need it someone to start me off with a routine to help me get some strength into my chest. Hopefully by working on my weakest area slowly I can move up to working on everything else after it catches up.
	Age: 25 \| Height: 6'1.25" \| Weight: 190 lbs. My job is my exercise!

06-01-2007, 09:57 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	what do you do now?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-01-2007, 10:03 PM	#3
PTOManiac Registered User Join Date: Dec 2004 Location: Pa Posts: 25	Basically, nothing. I never use my chest for anything and I don't lift regularly which is why it is so weak. My job is picking up stacks of lead oxide pasted battery grids and manually scraping off the casting ties, then stacking them on racks. These stacks can go from 20-30lbs apiece thousands of times a day so my job built my arms back up and my shoulders. I have tried numerous times to "get back into" lifting but I never came up with a routine and since the only close gym closed over a year ago it's been nearly impossible. Now that I am healthy again I want to try and spend some time taking care of my problem areas. My main goal is to push myself beyond where my job needs me to be so that it becomes easy. This has little to do with my chest but it ruins the whole aesthetic shape of my body any does little for my self confidence knowing I can bench as much as a 12 year old.
	Age: 25 \| Height: 6'1.25" \| Weight: 190 lbs. My job is my exercise!

06-01-2007, 10:48 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sounds like you just need to consistently do some bench pressing and take the weight up. It's not much of a plateau if you aren't doing anything in the first place.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-02-2007, 06:32 AM	#5
MUbodbuilder Axis Labs Board rep. Join Date: May 2007 Location: decatur, IL Posts: 53	i agree, you need to start a routine. doing your whole body would actually help you. the lifting you do at work has by now gotten easy and used to for you im sure. people dont get to benching 500 by doing 100 all the time. see what im saying? my routine of choice for starters or anyone looking for strength is a basic 5x5 program. warm up then chose a weight you can do about 8-10 times to failure. then do that weight 5sets with 5 reps. if you get all that then next week add 5 total pounds. do this on and on for a few weeks. working out your legs would also be a good idea because your legs growing makes the rest of your body grow too. good luck, ask Q's about the program if you need to
	Axis Labsboard rep. mubodbuilder@theaxis.net www.axislabs.net

06-03-2007, 01:22 AM	#6
ab2al2 Registered User Join Date: Jan 2007 Posts: 45	just put some weight on that you can do 8 times. when you can do it 12 times, put some more weight on. like 5 pounds. after a while it will add up. i started out benching around 135 for a max. after like six months i was up to 190 then i recently hit 225. it goes up real fast. maybe do this twice a week.
ab2al2 Registered User Join Date: Jan 2007 Posts: 45

06-05-2007, 07:42 AM	#8
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Start off very low on the weight and slowly progress the weight up. If you have dumbbells, then i would use them for benching. For me they produce the most mass and greater range of motion. Plus you don't really need a spotter if you can't get the weight back up.

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