im stuck and been stuck at dyel levels for almost a year, same goes for incline dumbell press.
What should i do? seems like im even stuck on reps atp, should i switch to machine? i tried switching to smith machine and made some upper chest gains but not strenght.
Have strong shoulders.
t. Flat and Incline Bench is the same, OHP is my strongest lift
also stuck on ohp. only progressed like a couple reps. i train ohp and incline on seperate days
Man frick OHP, the most fickle compound movement ever I swear to God. One day I can smash out lmao1pl8 for 4-5 reps with good form, then next session I'm doing them I'll be lucky if I can squeeze out 3 before I'm leaning back so much that I'm practically doing a standing benchpress. I've gone back to doing it once a week just for maintenance sake because it's pissed me off too much.
Try behind the neck
So you neglect your chest, got it.
my incline bench press is 66 pounds
kek
I'm missing my left hand and have long monkey arms (6'4) though
forgot to mention it's 3 sets x10 reps
I never tried my max
Once you do 10 reps across, drop to 3x6 and add weight from there, then add reps
Does extreme dyel 3x10 “routine” and lifts extreme dyel weights. Are you going to ask those “powerlifters” for help now or are you just going to call them fat and keep lifting baby weight?
>I'm missing my left hand
how even
congenital birth defect without clear cause
Definitely the israelites
your mom was a junkie
66 lb dbs isn't that bad as long as it's for alot of reps and good form
Prioritize incline bench and make it your main pressing movement.
Use lower rep ranges and higher intensity for strength gains (1-5reps)
Use progressive overload
so basically i do reverse pyramid training where i do strongest set 5-8, then drop the weight by 5 pounds or something and do 8-10 and then 10-12
Should i just do 5x5 or something?
What's your incline bench right now? But yeah something like 3x5 / 5x5
im at 175
>175
>dyel levels
im stuck man
yes that's dyel
was going to suggest this. warm up, get 3-4 sets of about 8 reps. drop weight about 20%, 2 sets, drop another 20%, do another 2 sets. as the weight get lighter focus on getting a deeper and deeper stretch.
Thanks i already do Reverse pyramid training except i maybe leave too much weight on. Ill try a deeper stretch
it wouldn't hurt to hit front delts a bit after. i like incline db front raise after incline bench
I only ever did incline as an accessory to flat and could rep it for 3x8 at 225 when I gave a shit about being strong
would you say doing flat as a main lift carried over to incline?
Incline bench is for gays. Work on your flat bench until it's a weight you're proud of and stop wasting tine with a lame assistance exercise for boomers to blow out rotator cuffs on.
moronic
tbh incline bench strength is very dependent on how much you arch and where you bring the bar to
When I'm really stuck on something I train it by budgeting reps instead of sets. Like say I'm doing db bench with 60s and I'm getting 3x12 can't go up weight because I can't control 70s and I don't have access to 65s or microplates can't really go down without doing a stupid rep range. So I take my 36 reps and add 1. Rest the 5-10 seconds it takes me get that one out then do it. Then next week add another and so on. Doesn't matter if it takes me 4 sets instead of 3 or eventually 5 sets. As long as you're not overresting it's doing something and it's such a slow crawling increase in volume you're unlikely to burn out or get injuries.
Make sure you're at 30° incline? I incline bench 110kg but I see morons thinking that incline bench is akin to a shoulder press
You type like a woman.
It's because I only have female friends anon. You should try that.
Are you gay? Why would you be friends with a woman you’re not fricking?
>not fricking
Lmao
Well, you typed like a homosexual and said you have female friends. So I surmised you wouldn’t be fricking them.
My incline bench is creeping up steadily, here is the upper body routine I do (minus pull ups, those are done at home)
A
Bench 5x5
Rolling DB extension 5x10
Push ups 3xF
Underhand seal row 5x5
Pullover 3x10
B
45 degree incline 5x5
Kettlebell press 5x10
Overhead skullcrushers 5x5
Seal row 5x5
Pullover 3x10
I do the same weight on each exercise until I get all sets of 5/10 then go up. If I eat and sleep well I always add reps. I added 20lbs to my incline 5x5 in the last couple months this way as an advanced lifter which is significant progress.
>Push ups 3xF
how much rest between push ups?
because i can pump out 40 some the first set being around 200lbs bodyweight
No set rest periods
Most DYEL routine I've ever seen. Post lifts.
It's been a while since I have taken a video of a lift but my last incline bench session I was doing reps with 295, I didn't get all 5 reps on the last 2 sets. The simple stuff works.
you probably can't even explain what your moronic ass thinks is DYEL about it. but you should try anyways because I want to laugh
What does it mean that my decline press is stronger than my incline/flat?
Work front delts more, and check to see if your shoulders are lined up right on flat / incline (could be an issue of grip width and angle).
that's normal, moron
i've been hitting plateu on this piece of shit for ~3 months straight now
flat bench and OHP on contrast is slowly going up, but this? this exercise makes me feel like a dyel i am
isolate the muscles that are associated wit go the weak point of the lift
whats the proper range of motion?
Have you tried adding weight?