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  • Posted On: 06-05-17, 7:59 am (EDT) #1

    When should I Barbell Bench on chest day?

    June 5, 2017, 7:59 am

    So this is my current chest day routine:

    Dumbell incline bench press - (3*10) (~20kg)

    Dumbell incline flies - (3*12) (~14kg)

    Flat smith machine bench press - (2* exhaustion (usually around 10-12 reps)) (~70-80kg)

    Pec dec fly - (3*12-15) (~70kg)

    Dumbell pullover - (3*10) (~12-14kg)

     

    Me and my training buddy wanted to add in a standard barbell bench press at some stage, but we aren't sure where to put it, or whether to do it on a different day entirely (powerlifting philosophy would seem to suggest doing it first so you are at your strongest, but obviously, the dumbell press works stabilizers and stuff more, so is also well suited to being done first.

    Thanks in advance!

    My info (in case you need):

    Age: 18

    Height: 182cm

    Weight: 80kg

    Bodyfat: ~18-20%

    Goal: Mostly muscle gain/a bit of strength (a few PBs on bench, squat et.c)

    Excercising for: Just over 6 months

    Daily calories: Usually around 3000

    Macros: Not 100% sure, around 180-220g protein usually, fairly good quality food else

    Injuries: None

     

  • Posted On: 06-05-17, 10:25 am (EDT) #2

    When should I Barbell Bench on chest day?

    June 5, 2017, 10:25 am
    Posted by: WillHunt518

    So this is my current chest day routine:

    Dumbell incline bench press - (3*10) (~20kg)

    Dumbell incline flies - (3*12) (~14kg)

    Flat smith machine bench press - (2* exhaustion (usually around 10-12 reps)) (~70-80kg)

    Pec dec fly - (3*12-15) (~70kg)

    Dumbell pullover - (3*10) (~12-14kg)

     

    Me and my training buddy wanted to add in a standard barbell bench press at some stage, but we aren't sure where to put it, or whether to do it on a different day entirely (powerlifting philosophy would seem to suggest doing it first so you are at your strongest, but obviously, the dumbell press works stabilizers and stuff more, so is also well suited to being done first.

    Thanks in advance!

    My info (in case you need):

    Age: 18

    Height: 182cm

    Weight: 80kg

    Bodyfat: ~18-20%

    Goal: Mostly muscle gain/a bit of strength (a few PBs on bench, squat et.c)

    Excercising for: Just over 6 months

    Daily calories: Usually around 3000

    Macros: Not 100% sure, around 180-220g protein usually, fairly good quality food else

    Injuries: None

     

    You seem to know the basics. So that means its up to you. You want the added strenght then do it first. You want the stabilizers to work more then do it later. Depends on your goal.

  • Posted On: 06-05-17, 10:25 am (EDT) #3

    When should I Barbell Bench on chest day?

    June 5, 2017, 10:25 am
    Posted by: WillHunt518

    So this is my current chest day routine:

    Dumbell incline bench press - (3*10) (~20kg)

    Dumbell incline flies - (3*12) (~14kg)

    Flat smith machine bench press - (2* exhaustion (usually around 10-12 reps)) (~70-80kg)

    Pec dec fly - (3*12-15) (~70kg)

    Dumbell pullover - (3*10) (~12-14kg)

     

    Me and my training buddy wanted to add in a standard barbell bench press at some stage, but we aren't sure where to put it, or whether to do it on a different day entirely (powerlifting philosophy would seem to suggest doing it first so you are at your strongest, but obviously, the dumbell press works stabilizers and stuff more, so is also well suited to being done first.

    Thanks in advance!

    My info (in case you need):

    Age: 18

    Height: 182cm

    Weight: 80kg

    Bodyfat: ~18-20%

    Goal: Mostly muscle gain/a bit of strength (a few PBs on bench, squat et.c)

    Excercising for: Just over 6 months

    Daily calories: Usually around 3000

    Macros: Not 100% sure, around 180-220g protein usually, fairly good quality food else

    Injuries: None

     

    You seem to know the basics. So that means its up to you. You want the added strenght then do it first. You want the stabilizers to work more then do it later. Depends on your goal.

  • Posted On: 12-31-17, 12:05 am (EST) #4

    When should I Barbell Bench on chest day?

    December 31, 2017, 12:05 am
    Posted by: WillHunt518

    So this is my current chest day routine:

    Dumbell incline bench press - (3*10) (~20kg)

    Dumbell incline flies - (3*12) (~14kg)

    Flat smith machine bench press - (2* exhaustion (usually around 10-12 reps)) (~70-80kg)

    Pec dec fly - (3*12-15) (~70kg)

    Dumbell pullover - (3*10) (~12-14kg)

     

    Me and my training buddy wanted to add in a standard barbell bench press at some stage, but we aren't sure where to put it, or whether to do it on a different day entirely (powerlifting philosophy would seem to suggest doing it first so you are at your strongest, but obviously, the dumbell press works stabilizers and stuff more, so is also well suited to being done first.

    Thanks in advance!

    My info (in case you need):

    Age: 18

    Height: 182cm

    Weight: 80kg

    Bodyfat: ~18-20%

    Goal: Mostly muscle gain/a bit of strength (a few PBs on bench, squat et.c)

    Excercising for: Just over 6 months

    Daily calories: Usually around 3000

    Macros: Not 100% sure, around 180-220g protein usually, fairly good quality food else

    Injuries: None

     

    I'd say it's all up to you man. Wanna hit it when strength is fresh? Do it first, if not later in the workout is fine too.

     

    In my case I don't flat bench with barbell anymore just dumbells as I get a better squeeze (I think Dorian was one of the guys that ditched the flat barbell too lol). I used to do one day for chest with high volume, however I hit my chest twice a week now in a Push Pull Legs split with less volume spreading the big lifts for chest in two with better results:

     

    Push A (just the chest part):

     

    - Incline barbell press *2 sets (6-8 , 8-12)

    - Flat DB Bench *2 sets (8-10, 10-12)

    - Low to High Cable fly (as my upper pec needs work) 3*12-15 - a flat machine press (not smith) was done here several weeks ago instead

     

    At this point my chest is smoked. As you can see I workout in a reverse pyramid fashion nowadays: heaviest set first, then a backloading set. Got better results this way. I also carry my log book for every session so I can progress weekly (best decision I've made).

     

    Push B (about 4 days apart):

     

    - Decline Smith Press *2 sets (6-8 , 8-12)

    - Incline DB press *2 sets (8-10, 10-12) (bench at 30 degrees as it keeps stress away from my shoulders)

    - Weighted Chest Dips (non assisted) *3 sets 12-15

     

    Lights out for my chest again, after these I go straight into shoulders and tris same philosophy

     

    In your case you could replace decline with flat or any way you like it. For me though, this order has a purpose for the rest of my workout as well.

     

    A.

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