Ok, so my incline dumbbell press is now at 42.5kg for 6 reps.

>>39192706
>42.5kg for 6 reps
because. Unless it's 42.5kg each, then it should start showing.

>>39192706
Because you do it with your arms tucked in making it more lat and triceps dominant I presume.

>$9.98 isnt much for that one piece

>>39192745
I reckon my form is alright, not meaning to be arrogant or anything. I think my chest is just a weak muscle for me senpai, I don't know ill just keep going. How did you know it was 9.98?

Probably because you don't use a full range of motion

>>39192706
because muscle dysmorphia

>>39192755
>my chest is just a weak muscle

Yes. Probably because of form or you're using babbyweights. You have your answer, now either do something or fuck off. Your excuses wont do.

>>39192775
42.5kg in each hand isn't bb weight senpai. You probably couldn't get it up for a single rep. I'm off anyway.

>>39192792
Hopefully to do some incline press with great form. Godspeed.

>>39192726
>Unless it's 42.5kg each
He said dumbbell faggot

>>39192745
>with your arms tucked in making it more lat and triceps dominant I presume.
Get out, it barerly makes a difference. You act as if your chest isnt working at all.

>>39192706
STOP SMILING AT ME IF YOU ARE NOT GOING TO FUCK ME YOU DECEITFUL MANIPULATIVE SLUT

>>39192706
Don't know what all you do for chest OP.
BB bench
OHP
Chest dips
DB bench
Cable cross or pec deck

>>39192970
Op here. What rep range do you keep your dips and crossovers in? Chest look good?

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>>39192977
Pleas dont listen to>>39192970
>Chest dips
No such thing, trying to target your chest is how you fuck yourself up. You are suppsoed to do dips naturally.
>Cable cross or pec deck
Get out

>>39192706
OP your chest isnt big cause you're still weak.

>42.5kg for 6 reps
Thats 6months-1 year tier

Its as simple as that. You just need to keep getting stronger. There are no special exercises just keep getting stronger and youll get bigger.

>>39193556
>>Chest dips
>No such thing, trying to target your chest is how you fuck yourself up. You are suppsoed to do dips naturally.
This makes no sense. Define "natural" dips.
>>42.5kg for 6 reps
>Thats 6months-1 year tier
You do realise he is talking about dumbbell weight per hand, right? Retard
>>39192706
How much is your (estimated or tested) flat bb bench 1rm? Raw, no cheat ROM or form.

>>39193556
>No such thing
this is the first sign of your retardation.
Go look up Vince Gironda and his method for doing dips.
Once you are done attempting to read that, pull your head out your ass and learn how to train properly without this narrow minded fuck boi attitude.

>>39193588
>How much is your (estimated or tested) flat bb bench 1rm? Raw, no cheat ROM or form.
The most my flat has ever been is 125kg for 1 rep. I completely stopped doing any "flat" type exercises for chest though at around this point and that record is like 6 months old. My record for flat would probably be about 115kg maybe atm but its just a guess that I'm trying to reflect an answer based on what my incline is (as below)

I started focusing solely on inclining about 6 months ago. My barbell incline is 110kg for a single. I could go back to barbell I suppose but I started focusing on dumbbell as I wanted to make sure I didn't have a strength imbalance. I do keep my reps relatively low though for my "heavy" exercise, as for example with this i wont go above 6 reps, before upping the weight. My plan next time would be to squeeze out 4 reps with 45kg......More reps maybe?

>>39192706
Because you're just moving the weight, not focusing on contracting the right muscles or hitting the right rep range / frequency / intensity

I can bench 160kgx2 and my bench is non existent

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>>39193588
>his makes no sense. Define "natural" dips.
Read you stupid dyel faggot
https://www.t-nation.com/training/dips-youre-doing-them-wrong

>You do realise he is talking about dumbbell weight per hand, right?
Ummm ya. Are you implying that hes strong? Wow way to give away even more that youre a dyel. Thats like 90-95lbs x6. That literally aint shit. I press 105lbsx10 on flat and I aint big.

>>39193601
>his is the first sign of your retardation.
The fact that you actually try and target specific muscle groups with dips coupled with the fact you care what
>Vince Gironda
did shows you are some BB.com moron. If you are a natural athelete just starting out that shit doesnt make any difference. You keep right on doing specific angled dips and ill keep doing what im doing and stay stronger than you are.

>>39193724
>My barbell incline is 110kg for a single.
Stop goofing around and just do a fucking program. Just do texas method or 5/3/1 expanded.

>>39193748
>Because you're just moving the weight, not focusing on contracting the right muscles or hitting the right rep range / frequency / intensity
Great more BB.com nonsense.

>>39193724
1
I didn't need all that text man, I just wanted to know what you think is small.
My bench 1rm is 120-125 kg and my chest is wide enough that shirts that fit at the waist make an "8" shape with the buttons at the chest or t-shirts with a [] pattern look like () when I wear them.
15% bf btw.
Post a body pic.
2
I do 25 kg (per hand) incline db bench for 3x8. Based off that, your bench 1rm should be 200 kg which is impossible if you were at 125 kg a few months ago.
Assuming linear gains carryover and admitting that the stats I posted for my incline db bench are weaker than normal because I do them after BB bench and ohp,
Are you sure you do 6 complete reps? (DB touching chest to DBs touching together, elbows locked)
3
Whenever I do an assistance db exercise, I increase reps a lot and then increase weight.
You do a db exercise but as main. I don't know if it is optimal to aim to increase reps or weight. I would still go with reps.
>>39193813
Post body faggot

>>39193813
>broscience.com

>>39193894
>Post body faggot
Mad you got blown out? Post yours first then i'll follow and blow you out again.

>I do 25 kg (per hand) incline db bench for 3x8
Are you a girl?

>>39193894
>My bench 1rm is 120-125 kg
>I do 25 kg (per hand) incline db bench for 3x8
Kek something isn't right here

>>39193940
>>39193971

sounds fine

i'm

>>39193807

i only use 40's

>>39193940
You are the one making ridiculous claims. I don't have a reason to post becausevi never claimed to lift a lot.
>>39193971
>120-125 kg bench 1rm
>5rm is 102.5
>5x5 is 90
>3x8 should be a bit less, say 80
>incline that should be even less, say 65
>divide by 2 and you get 32.5 per hand
>reduce some more because db is way harder than bb and you get 25
My numbers make perfect sense. Post flat bench 1 rm and body.

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>>39192745
>lats being involved in an upward pushing motion
>the other 2 people who replied thought this was real

Holy fuck 99% of this board is never going to come close to making it

>>39192855
>He said dumbbell
Exactly. Are you retarded?

>can bench 275lbs for 1
>175lbs 3x8
>uses 55lb dumbells on incline

Lol pls go your numbers don't make fuck all sense. Not even giving your piss poor trolling a (((you)))

>>39192706

Increase your ROM bro.
Elbows out, DB to touch the edge of your collar bone / shoulder.

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>>39193977
>i only use 40's
That just means youre a girl as well.

>>39194038
>making ridiculous claims
What is ridiculous? Benching 105lb dumbbells for 10? If you actually think thats a lot then im taking that as a compliment and you must lift at some pussy planet fitness gym.

>>39194108
You said originally
>because. Unless it's 42.5kg each
Hes using dumbbells. So it has to be each hand. Are you thinking hes putting 2 in one hand or something???

>>39194129
They do breh :(.....ill just keep liften

>>39192706

Try Incline Barbell Guillotine press.
Did wonders for my upper-chest.

Remember to take it slow and use lighter weights, for example, I bench 90kg and my Guillotine press is 55kg 3x10.

>>39194145
Stop this >>39194129 is bad advice fucking again.
Elbows out if how you fuck up your rotator cuff and shoulder joint.

I want to fucking kill all these dyels giving meme advice in this thread

>>39194140
>incline db benches 50 kg per hand which translates to about 5 pl8 bench 1rm
>still won't post body, humblebrags by claiming small
Kek ok bro whatever you got me

>>39194174

actually elbows out is the new good advice

technique used by top benchers now

You probably have body dysmorphia or something desu

>>39194192
>50kg dumbells each hand translates to 5 plate bench


"No"

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>>39192706
Don't blame a lack of chest growth on poor genetics if you're seeing results elsewhere. Chest is a difficult muscle group to isolate during press. You'll have the tendency to recruit lats and triceps. Delgado the weights, get in front of the mirror and focus on building the mind- muscle connection so you're isolating the muscle group you're working on. Stop going through the motions. Sounds like gym voodoo, but worked for me when I saw a lack of chest growth.

>>39194217
Delgado= deload

>>39194192
>incline db benches 50 kg per hand which translates to about 5 pl8 bench 1rm
Lmao are you pulling these numbers out of your ass? I can curl 1 kg for 100 reps that translates to a 100 kg 1rm curl

>>39194217
'Delgado' the weights sounds fucking cool

>>39194129
>how to snap your shoulders

>>39194214
>>39194223
Do you fitness gurus see any inconsistency with the numbers posted here? >>39194038
Because I based my assumption about his bench max on mine

>>39194217
recruit lats? Do you even know the function of the lats you dumb fuck? Not everyone can get a good chest from benching, my chest grew the most from cable flies, standing. / cable cross

>>39193894
My max bench is 115kg and I can easily do 3x12 incline db bench with 32kg after. Something here doesn't add up

>>39194246

That guy is full of shit. You know your ego is in the shitter when frauding on an anonymous board.

>>39194261
Do you see any inconsistency with the numbers here? >>39194038

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>>39194260
Not even his size, but even i know lats are brought in when elbows are tucked in, and are also used to stabilize your arms.

Don't be a stupid nigger.

>>39192745
When are you wearing it for me then?

>>39194288

"Shoulders tucked in" it's retracting your scapula fucktard and no, your lats have absolutely nothing to do with a pushing movement, especially on an incline. They play as much of a role as your core, legs and fucking biceps for that matter as "stabilization"

>>39194286
It seems like some vague assumptions and calculations. Do people not test their lifts?

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>>39194303

Your lats, delts and triceps assist you dumb nigger.

>>39194260
The lats are primarily a pulling muscle, true, but the lats insert on the front of the humerus (upper arm bone – specifically the bicipital groove of the humerus), not the back of it as common sense might lead you to believe. When the arm is out in front of the body the lats are pretty easy to figure out, they pull the arm back to the body. But what happens when the humerus moves behind the body, as in the start position at the bottom of the bench press when the bar is on your chest? Remember muscles work by pulling the insertion to the origin. Once the insertion point moves behind the origin (which runs along the vertebrae T7 and below and the thoracolumbar aponeurosis, among other things), now when that muscle shortens it is actually bringing the arm forward (shoulder flexion) when the arm is in the extended position (behind the body). If you give someone a broomstick, have them put it in bench press position, and then ask them to flex (contract) their lats – and they know what they are doing – the broomstick will move forward a few inches.

>>39194309

Did I say anything about disagreeing that the anterior delts and triceps contract during the exercise? No, you fucking moron.

Like I said, the only role lats play in a flat or incline pressing movement is stabilization aka a static flex, just like your abs, legs, and pretty much every muscle in your fucking upper body

Are you 10?

>>39194304
These are all my numbers (not assumptions) and they are exact numbers (not vague)

>>39194331
>in a flat or incline pressing movement is stabilization aka a static flex
>>
>>39194288
> and are also used to stabilize your arms.


Why are you so stupid? DYEL

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>>39194321

>A muscle designed from origin to insertion to pull the humerus bone downward somehow helps with pulling the humerus forward

Just stop. I thought u were trolling but you're legit fucking retarded

>>39194321
I know the anatomy, thanks. OP said you have the tendency to recruit lats instead of chest which is fucking retarded and is not the reason for lack of growth.

>>39194331
what exactly are the function of latissimus dorsi?
think about it for a second, maybe look it up, then realise how retarded you sound

>>39194351

>"""also"""" used to stabilize

No fucker, they're ONLY used to stabilize. Nice backtracking though you weak, prepubescent psuedo-scientist

>>39194343
>120-125 kg bench 1rm
>exact numbers
Sure buddy

>>39194378
post body please

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>>39194331
You are a fool. And I pity you.

>>39194373

Pulling the humerus down, not pushing it up, jackass

>>39194288
to a certain degree, but that doesnt mean your lats are doing all the work, and the lats arent the reason his chest isnt growing. Lats are barely involved

>>39194398
No one said the lats are doing all the work

>>39194358
bench press is a combination of humerous adduction, flexion,slight medial rotation, and elbow flexion. It's definitely not just shoulder flexion

>>39194387
>>39194389

Both of you get fucking rekt. I 100% guaran-fucking-tee you legitimately save pictures from the CBT so you can post them here as an excuse for your lack of knowledge and overall fucktarded-ness

>>39194402
elbow extension

>>39194404
Why aren't you posting your body as requested here? >>39194387

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>>39194197
>actually elbows out is the new good advice
>technique used by top benchers now
Thats not even funny

>>39194192
>>incline db benches 50 kg per hand which translates to about 5 pl8 bench 1rm
>>still won't post body, humblebrags by claiming small
I didnt even have to respond 2 others did it for me.

This thread has gone to complete shit. Its just one dyel after another giving out trash advice and making weird ass max calculations. Just let it die.

>>39194358
The insertion point of the lats are posterior to the origin in the down position of the bench.
Flex lats.
Humerus becomes neutral.

How the fuck don't you understand?

Get a broomstick. Stand. Place it in the bottom bench position. Flex lats.

See what happens.

Bingo bango.

>>39194402
>slight medial flexicon

I LOL'd

You continue to prove my point. Lats are never, and would never be a factor in pec growth. They are used to stabilize the body. Just like abs. Just like legs. Just like your entire fucking body when bench pressing heavy

You singling out lats just shows how little you know

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this fucking thread

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>>39194432
>flex lats
>shoulders scapula backwards
>arms retract backwards

But somehow this makes arms go forward?

>>39194458
>tfw just did it
>tfw shoulders go backwards

>>39194140
He could have been talking about sum of their weights, who knows.

>>39194380
>>39194422
Just logged my numbers on symmetricstrength, bench max is estimated at 119 kg. And this is as far as my "weird ass" calculations go, everything else is my actual stats.
Does ANY LEAP below seem illogical? If so, do tell me which one so that I fix my weakness.
>>39194038
>>5rm is 102.5
>>5x5 is 90
>>3x8 should be a bit less, say 80
>>incline that should be even less, say 65
>>divide by 2 and you get 32.5 per hand
>>reduce some more because db is way harder than bb and you get 25

>>39194441
you're actually retarded wow

>>39194514
>bench max is estimated at 119 kg
Now go and test your 1rm instead of making calculations. And what is your weakness?

>>39194522
>won't provide counter-argument bc scared to get BTFO

>>39194532
>I can't read
Alright, I got baited enough. I'm tired of this thread.

>>39194548
You didn't mention your weakness in that that post. Am I supposed to read every post here and guess which one is you?

why did I refresh
>>39194561
>You didn't mention your weakness in that that post.
I am asking whether I have one weakness, because everyone else itt seems to have way higher incline db bench/flat bb bench ratios than me
>Am I supposed to read every post here and guess which one is you?
I literally copied it, here, let me post it again
>5rm is 102.5
>5x5 is 90
>3x8 should be a bit less, say 80
>incline that should be even less, say 65
>divide by 2 and you get 32.5 per hand
>reduce some more because db is way harder than bb and you get 25

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C-C-C-COMBO BREAKER

Pic related and the link to the PDF containing the medical journal which this is sited from:

http://mobile.journals.lww.com/nsca-scj/_layouts/15/oaks.journals.mobile/articleviewer.aspx?year=2000&issue=08000&article=00022#ath

>b-but science is wrong in this case

Faggot niggers

>>39192755
This.

>>39192706 (OP)
For better shoulder positioning, really stretch the lower chest and traps/lats out for an hour before you use em. Lower chest is the most common to be tight yet appearing strong so it takes over even at a low incline angle. You also might be losing a lot of contraction potential if your elbows are tucked in too much, test that by dropping the weight and going slow, holding the barbells at the top and push together with shoulder blades pinched.

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>>39194586
>my lats are sore the next day after bench

hmmm

You may be overusing your delts. Make sure you're using your chest when performing the exercise.

>>39194612

That is because they're a stabilizing muscle. The same way abs, traps, and even fucking bis and hip flexors can be sore the next day. They're static flexing for stability and in no way contracting to assist in a pushing motion, like that other moron was asserting

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>>39194657
>That is because they're a stabilizing muscle

so what you are saying is lats assist in bench?

>>39194661
I think they help stop your arms from flailing all over the place.

>>39194661
Never said they didn't in fact I think I said 4 or 5 times now that they assist in stabilization

>>39194217
No, the lats barely do anything in a bench press.
You're forgetting the front delts, which are (debatebly) more activated than even the triceps.

>>39194321
The lats can only provide a tiny amount of shoulder flexion when the shoulder is extended.
Their activation in a heavy bench press is practically non-existent.

>>39194614
Yeah, this is probably it.

I've had this same problem for years now, and I've tried all sorts of things, but for some reason my right side keeps using my front delt instead of pec.

Any tips I might've not heard yet?

>>39194724
Maybe you're fucking up the unrack? Imagine pushing your upper back into the bench instead of pushing the bar up.

Body not tight enough? Brace your whole body, hold your breath during the rep.

Scapula not retracted? Make sure you set up properly. Imagine pinching a tennis ball with your scapula. Another way is to shrug your shoulders up, back then lie down. Keep it that way the whole time.

Elbows too flared? Try closer grip and tuck elbows in more.

I have the same problem too. My right shoulder keep fucking things up. Watched a lot of videos on form.

>>39194813
Thanks, but the only thing that I might fuck up is not keeping my body tight enough.

I get more pec activation with elbows flared, but that fucks up my shoulders.

Sometimes I do feel it very nicely in my right pec, but that happens like once in every 100 reps.

>>39192706
>lol

Who's the girl

>>39194833
Flaring your elbows is the last thing you want to do man. That'll really fuck up your shoulder. Unless you're using a wide grip. Even then make sure your forearms are straight and constantly perpendicular to the floor. Let the bar move down in a natural path i.e. a slope towards your chest. Bar shouldn't go down in a straight line if you're benching correctly

>>39195971
Forearms shouldn't be straight and constantly perpendicular to the floor.
I let my elbows a bit infront of the bar, so i can load my triceps a bit more instead of putting the load on my shoulders.

I know you mean well, but this stuff is not so straightforward unfortunately.

>>39192706
Damn she is hot.

>>39196060
Thanks, she's my ex roommates sister.

>>39196060
its my gf

>>39196207
Lauren?

>>39193813
>flat bench strength = incline bench strength
Fucking moron never post again

>>39194474
he isn't

>>39196378

I know it's not your gf, but if it was, I would make fun of you for dating a girl that can be found dressed like that on the internet

have some standards guys

>>39193813

>I press 105lbsx10 on flat and I aint big

You are so full of shit, either e-statting or you do shitty quarter reps

>>39197506
Like 99% of hot chicks can be found dressed slutty on the Internet

>>39192706
1/2/3/4 for reps is a meme anon and just means you are not a beginner.