Decrease in Chest Strength in Bench Press

  • Posted by a hidden member.
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    Apr 20, 2010 4:08 AM GMT
    I have a question regarding how often I should work my chest per week. I was doing chest twice a week -- on Mondays and on Fridays. I was increasing my strength in doing barbell bench presses. I decided to change my routine up so that I could have one free day -- a day of doing nothing -- since I was actually doing strength training five times a week and cardio twice a week. Now, I only do chest once a week. I do strength training 4 days a week, cardio twice a week, and have a free day. With these new schedule, I noticed immediately that my strength has decreased in doing the barbell bench press. Before, I was benching 175 (4-6 reps). Now, I'm benching 175 for 3-4 reps. I do my chest on the first day after my free day. What should I do? I do not want to lose my strength. Is this just my body trying to get used to my new schedule? Should I change the day that I do chest? Or, should I go back to doing chest twice a week?

    Thanks!
  • MilitaryWolf

    Posts: 43

    Apr 20, 2010 11:48 AM GMT
    Check out info on German Volume Training...

    Me and the guys I work with (along with the boss) had a little friendly motivational contest. Who ever could increase their bench press to body weight ratio (by percentage) the most over the course of the following two months would get three days off work paid.
    That's when I read the article about german volume training and decided to try it out for the hell of it. So I used it for my chest routine and it worked way better than I imagined it would. Moral of the story: I got three days off work icon_razz.gif *does a happy dance*

    http://www.bodybuilding.com/fun/luis13.htm
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    Apr 20, 2010 4:58 PM GMT
    Hmmm. Sounds tricky. I would have guessed your strength would have increased by training chest only once a week. Since thats what I experienced when i switched to a 5-day split. But a quick remedy if you want to keep working out 6 days per week (4 weights 2 cardio) and train your chest twice would be to try doing a basic split routine 4 days per week. See then if your strength increases.
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    Apr 20, 2010 5:11 PM GMT
    I'd look up some rotator cuff work outs. Benching uses the muscles in your shoulders as well as your chest. HEavy benching can easily damage your rotator cuff muscles if you're no exercising them individually as well as your chest. A lot of guys end up too injured to do bench press because they completely ignore the rotator cuff.
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    Apr 20, 2010 9:10 PM GMT
    Well, it has only been two weeks since I changed to a 4 days strength training and 2 days cardio schedule. So, I've only done chest twice. Maybe, my strength gains will show in time, and my body is trying to adjust to the new schedule.

    What are some rotator cuff exercises that work for you, TMNT?