Thread: Training Chest from Rock Bottom

what do you do now?

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.

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.

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

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.

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.