advice for flat db press

[perfecto]

can anyone give me some advice on movin up on my flat dumbell presses.I usually perform flat db presses first in the chest workout and i havnt moved up for maybe two months now. My inclines, cable crosses and flyes have been progressin rapidly and my inclines are almost the same as my flats...ni advice? thanx

 

[Fit Freak]

Switching to bench press for a couple months then moving back to DBs has worked well for me!

 

[Jemal]

could be a lot of things
are you getting enough calories from each of the respective macronutrients? spacing out your meals good? maybe need a switchup in your training routine?

 

[gopro]

OK, this exercise is my specialty!! Best way to get your db press up is to stop doing it so much! First take off 4 weeks from it completely and then put it back in, but use it only every other week. Other ways to get any flat press up are:

-work in a power rack using partials
-doing dumbell presses on a swiss ball
-negative only training
-strengthening your military press and close grip bench

To name a few...

 

[Pazza]

Change your rep range.

Hit it 5 x 5

 

[Comedown7]

GoPro made a wonderful comment. Stop training it for at least 4 weeks and go back to it.

Use this time to STRETCH and concentrate on your horizonal pulls.

 

[perfecto]

thanx for the advice, very helpful

 

[firestorm]

When in doubt perfecto,, ask GOPRO!! HAHAHA seriously he knows his iron game. I am not kissing his ass but I agree with his suggestions and Jamal also made points I agree with. All a factor.

 

[gopro]

Originally posted by firestorm
When in doubt perfecto,, ask GOPRO!! HAHAHA seriously he knows his iron game. I am not kissing his ass but I agree with his suggestions and Jamal also made points I agree with. All a factor.

Shhhh


Fire...your check is in the mail...



Shhhhh

 

[Mudge]

I like to have one or two HEAVY sets mixed in when I am trying to get stronger.

 

[firestorm]

Originally posted by Mudge
I like to have one or two HEAVY sets mixed in when I am trying to get stronger.

You like to have 1 or 2 heavy sets mixed into what when your trying to get stronger? Light sets? The only suto light set I do is a single warmup set.

 

[Mudge]

I do a warmup, then two heavy sets, then I go about my regular business. This works for me, when trying to put on some strength. Since I dont have a training partner I can't really max out very often or do any kind of negative training etc, to gain strength or break plateaus your going to have to challenge yourself.

 

[firestorm]

Originally posted by Mudge
I do a warmup, then two heavy sets, then I go about my regular business. This works for me, when trying to put on some strength. Since I dont have a training partner I can't really max out very often or do any kind of negative training etc, to gain strength or break plateaus your going to have to challenge yourself.

I'm hearing you Mudge but I just don't understand what you mean when you say you do 2 heavy sets then go about your "regular business" I guess what I'm asking is what is the regular business? Yea that is what I meant. hahahaha

 

[Mudge]

Ahh, for me 8-10 reps is the norm. For me heavy is around 3-5 reps, it really seems to work for me, YMMV

 

[firestorm]

OHHHH now I'm with you bro.. I'm sorry I just need everything spelled out for me. I like your rep counts too. I've been following GP's workout program and I love it. He mixes up the rep counts like that also. Good job.

 

[Mudge]

I really liked HST when I used it, basically it was a week (or two if you chose) of higher rep stuff, 15ish, then 1-2 weeks of 10ish, then 1-2 weeks of 5. I had to keep my 5 rep period to only one week because my left elbow was killing me, but damn I got pretty strong and it was a great change of pace.

 

[firestorm]

No shit? my inner left elbow area has been terrorizing me for quite some time. I can't even flex the bicep without feeling a sharp pain in there! It just won't go away this time. Keeps nagging the hell out of me.

 

[Mudge]

Yep, seriously I dont know what it is. I can do benches, curls, tri extentions you name it and if I'm going heavy and getting strong fast it WILL become aggrivated. I also have to watch how I do laying triceps extentions because otherwise it just clicks, something is fuxored with it and its always been that way.

 

[firestorm]

Well your lucky, Mine hurts with most curling movements and pullups. I'm falling apart.

 

[Mudge]

Have you tried Glucosamine Chondroitin?

 

[firestorm]

Speaking of which, Mudge, Have you ever tried this stuff T-1 and 1-AD? I'm considering buying some from a Friend on here who prefers to remain nameless.

 

[Mudge]

I've tried 1-Test once, the 'guru' of legal stuff is DG I think. I forget which brand I used offhand but I used only the suggested dose and it did almost nothing for me, so I was one of the people to bad mouth legal supps.

If they are over 25 though, and willing to try a higher dose then it sounds like its working great for people. I'm 27 but with my weight, it just didn't work for me enough to make me feel like it did anything.

 

[firestorm]

Thanks for your imput Mudge. I'll file that in the neg column.

 

[Mudge]

Bah, if the age is there, and thier bodyweight is reasonable maybe they wont need 2-3x dose, but seriously alot of people do use 2-3x dosing to get the results they do. Fargin expensive if you ask me.

 

[firestorm]

yes it is.