T Nation

Strength Imbalances

Hey everyone,

I’ve been a fan of T-Nation for awhile, but just made an account today. I’m really looking forward to good tips, advice, and just chating with some other guys in the iron game.

Here’s my story: I’ve been training for about 3 years. When I started, I was like everyone else and obessed about curls, skulls crushers, bench, etc. I really neglected squats and other good lifts. Over the last year or so, I’ve really focused on compound full body work. I’ve made some really good gains as I packed on 20 lbs on my frame and my strength really went up. For example, my deadlift max a couple years ago was 225 and today I did 5 reps with 405 fairly easily. My power cleans, while not as big as most people’s here, is now at 185 for reps.

Now here’s the problem: I have a big strength imbalance with my benching. I have trouble putting up more than 225. This is very strange cause I do weighted dips, up to 75lbs. Over the last couple weeks, I’ve been doing 5x5 program with mostly compound lifts. For chest, I do bench monday/friday and weighted dips wednesday.

While I don’t consider myself a bodybuilder, I would simply like to improve my chest strength and size. I don’t want to have that droopy look anymore. Could regular benching be giving this look, should I switch to incline?


P.S. 20 years old, 5’9, 175

Heavy tri work and heavy back work. Deads are great, but load up on some heavy rows and high pulls. Work your tri’s hard. Figure out a system that works for you, but hit your tri’s maybe one or two days after for additional power. Not crazy though. Maybe just 5 or 6 working sets of 5. Good luck