Should i go 4-split?

[Warboss Alex]

For all chest presses: wide grip as said above, arch your back and make sure at the bottom of the negative you're feeling your pecs stretch ..

More words of wisdom from MOM as concerns ROM: keep it in the pec-stretching zone and you should be fine. :yes:

Also, do triceps first if you have trouble with them. Your core tricep workout should include skullcrushers, close grip bench and reverse grip bench along with dips of course.

I'd recommend dropping flat bench and swapping for incline/decline as semag advised, hits your chest better and more easily, and is safer.

 

[Rumpsteak]

Where should the bar be coming down on my body? Throat/Pecs/Between them?

 

[TheRelic]

I'm surprised about the tight reccomended ROM for bench presses... I know its' logical and all, but i've never seen anyone do them like that.

 

[Warboss Alex]

Originally posted by TheRelic
I'm surprised about the tight reccomended ROM for bench presses... I know its' logical and all, but i've never seen anyone do them like that.

Benching tends to be an ego exercise anyway, so I'm not surprised..

 

[TheRelic]

^ And therein lies the answer.

Next chest day i'm using that form.

 

[mrRuckus]

Originally posted by Warboss Alex
2-day split, unless you're superhuman!

Monday - Back, Triceps, Chest, Shoulders
Wednesday - Quads, Calves, Hamstrings, Biceps, Forearms.
Friday - as Monday
Monday - as Wednesday
etc ..

(yes you get the weekend off!)

I have a screwy schedule with work and softball games. (softball right after work on tues and thurs and i can't workout every other friday)

Is this a bad idea?

Week 1
Monday - chest, tris, shoulders
Wednesday - legs, abs
Friday - back, biceps

Week 2
Monday - chest, tris, shoulders
Wednesday - legs, abs
Friday - off

Week 3
Mon - back, biceps
Wed - chest, tris, shoulders
Fri - legs, abs

(push other days back because of the the missed day)

OR

i could workout on thursday instead of friday on the week i can't on friday and workout 2 days in a row.. but i thought you weren't supposed to do that...?

 

[Warboss Alex]

Mon - Wed - Fri
then Sun - Tue - Thu
then Mon - Wed - Fri
then Sun - Tue - Thu

etc .. is that okay?

 

[mrRuckus]

Originally posted by Warboss Alex
Mon - Wed - Fri
then Sun - Tue - Thu
then Mon - Wed - Fri
then Sun - Tue - Thu

etc .. is that okay?

I can't do weekends either. Guess I shoulda said that

 

[Warboss Alex]

Hrm.

Stick with the split you originally posted then - there was nothing wrong with it, just your gains might be a bit slower, that's all.

 

[MindOverMatter]

Originally posted by TheRelic
I'm surprised about the tight reccomended ROM for bench presses... I know its' logical and all, but i've never seen anyone do them like that.

It's not something you'll see in normal gyms, but a lot of pros use this.

I think Sergio Olivia started it, other guys like Arnold / Lou Ferrigno picked it up. If you watch Pumping Iron, you will see Lou Ferrigno do bench pressing in this way.

Recently I watched Ronnie Coleman's Price of Redemption video, and he does his incline & flat presses, as well as his shoulder presses with this limited range of motion.

But like Warboss said, benching is an ego exercise so you wont see many people do it like this, since they'd rather use triceps and lift bigger loads.