T Nation

How Much Benching?

Do you guys think it is a enough bench work to just do 2 sets at the end of my work out to either maintain or increase it I am not talking about setting any records just want a decent - good bench. This is because I suck at dips and want to improve them so my workout (4-5x3-5 depending on season or what else I am doing) would be 3x3-5 dips and 2x3-5 bench or it could be the reverse or just 5x5 of one or the other depending on your advice but I would prefer the dips to be the 3 sets because I workout at home and have an really sturdy bench but nothing else so I use it as a lunge rack( since I don’t feel dumbell lunges anywhere but my quads) which I alternate between the sets of dips or overhead press or whatever other pushing exercise I am doing. But if you have ideas of another unilateral lower body not overly quad dominant movement that doesn’t require a rack please let me know.

I have no idea what you’re saying.

So you suck at parallel bar dips and you can only do 5?

You should make it your goal to do 20 chest-to-floor push-ups in one set. How can you do this? For you workout you’ll try to do 50 push-ups. You don’t need to do them all at once. If you can only do 10 sets of 5 with lots of rest in between each set, that’s fine. But for the next workout you should try to reach 50 push-ups in less than 10 sets. After a few weeks of this you’ll be able to do 20 push-ups.

From here you’ll do the same thing with dips. Your goal is to do 10 dips in one set. To accomplish this, do 30 dips each workout using the same strategy that you did with push-ups.

Once you can do 10-12 dips in 1 set, you can start adding weight. Don’t go too deep or too shallow. If dips really hurt your shoulder joints, just stop doing them forever.

If you want to build a big bench, I don’t think weighted dips will help you very much.
Military Presses and Close-Grip Bench Press will be the most helpful. Every time you can lift more with a close-grip or lift more with a military press, you will be able to lift more on a bench press.

If you aren’t squatting, getting your upper body stronger will take a lot more time.

Yeah I knew this post sucked I wanted to edit it but had to wait till it popped up.

Ok my weakest point is pushing strength except for a decent overhead press. Since anytime I do to much pressing my shoulders hurt

My workout is 5x5 or a similar rep range most of the time ( Mix it up with edt sometimes not workout to workout but like say 6 weeks of edt) this exercises I do are 3-5 deadlift reps 45-60 second rest 3-5 weighted pullup reps 5times followed by the same format with a pushing exercise and lunges.

I can do a decent number of push ups but this is because my delts take over and that is the only place I feel it same with the overhead press.

I am bad at dips and only feel them in my very weak tris and the same with bench only I only feel it in my chest. These exercises seem like good push exercises that do not overly stress my delts since they way overpower the rest of my pushing muscles.

I don not squat because it always gives me back problems( If i eventualy thigure out the problem I will try again) and deadlifts develope and strengthen my hole lower body very well and my quads grow and gain strength very easily.

So my real question is how can I combine dips and bench press into a 2x a week 5x5 program
that would increase my strength in both lifts since I dislike being so bad at them while increaseing the size and strength of my chest and triceps.

I forgot to say it is weird I am so bad at dips 20 push ups has never been a problem for me in my life and push ups never give me cross over to anything( used to be able to do 69 in a set with no difference in anything except for classic push ups) I never understood this becuase this isn’t true for most people.

get a squat rack, i got a nice york squat stand (2 stands) that are easy to store, support 300lbs, and cost me £50 and pp

Forget benching.Learn to snatch and do lots of snatching.

I will as soon as I can. probly within 2-3 months. And I thought of the simplest way to ask my question Can I maintain or increase my bench press strength with only 2 sets of benching twice a week but with additional pushing exercises.

Monday
Bench
Rows

Tuesday
Squat/DL
Abs

Thursday
Military press
Dips
Chin-ups

Friday
Squat/DL
Abs

I was thinking of telling you a polite answer. But im at a loss for kind words. Its people like you that really really piss me the f&(*K off. I want to smack you. Listen here. Think about your question for a minute. “Can i maintain or increase my bench press with only 2 sets of benching twice a week?” WTF KIND OF QUESTION IS THAT. WHO THE F(*K KNOWS? everyone reacts differently to different types of training.

My advice is Stop posting BS crap in the forums, and dont worry about how many sets should i do or what ever. JUSt eat alot and lift as much as you feel is neccisary. If it gets to much, adjust it as you see fit. SH1T just tell me. im dying to know what are your bench,squat,deadlift maxes?

[quote]dylan10507 wrote:
I will as soon as I can. probly within 2-3 months. And I thought of the simplest way to ask my question Can I maintain or increase my bench press strength with only 2 sets of benching twice a week but with additional pushing exercises.[/quote]

you can deffinately maintain it.

I would actually do a once per week low rep but high intensity (over 90% for 1-2 reps) once per week.

remind your body that it needs to be strong

WTF, This is weird a bunch of posts weren’t up intill now but they are above austin’s post which I saw earlier. And knowledge seeker don’t fucking threaten me. I don’t give a shit about whether people on anonimouse forum no how strong I am just to have them say I m lying it only matters in what you do in the real world. You want to act like your tough and say your gonna slap me post your name.

And there is nothing wrong with that question. I used to do that just killed myself working out till I was dead it doesn’t work you get sick. It is so stupid people who just give this advice all the time trying to act cool and hardcore or something. I have been doing a version of 5x5 ever since I found this website and it has been very recent that I have decided I am ready to work on weak points ect.

And shouldn’t someone so cool and tough have something better to do than post on a forum? If you don’t want to help someone than don’t post.

[quote]knowledgeseaker wrote:
I was thinking of telling you a polite answer. But im at a loss for kind words. Its people like you that really really piss me the f&(*K off. I want to smack you. Listen here. Think about your question for a minute. “Can i maintain or increase my bench press with only 2 sets of benching twice a week?” WTF KIND OF QUESTION IS THAT. WHO THE F(*K KNOWS? everyone reacts differently to different types of training.

My advice is Stop posting BS crap in the forums, and dont worry about how many sets should i do or what ever. JUSt eat alot and lift as much as you feel is neccisary. If it gets to much, adjust it as you see fit. SH1T just tell me. im dying to know what are your bench,squat,deadlift maxes? [/quote]

shut the fuck up?