/fit/ - Fitness, Health, and Feels

Is that all you want to get better at? Bench presses? What you should do depends on your goals. We don't know your goals. Do you know your goals?

Are you a powerlifter? A bodybuilder? Training for aesthetics? Athleticism? All around strength?

It has to be asked, because honestly, bench presses are only marginally useful to someone who isn't a powerlifter. If you aren't a powerlifter, it's probably time to consider one of the dozens of other ways to train pecs and triceps. Do you play a sport that involves pushing things in front of you? Like sumo wrestling?

you could try the Texas Method

https://www.t-nation.com/training/texas-method

>>145271

I don't want to give my life's story so I'll make it short.

There's some health problems in family history like diabetes and before 50 heart attacks,

I certainly want to prevent that. When I started lifting 3 years ago, it was for the girls, and

while thats not my primary motivator anymore, I still want to look good.

I don't do any sports anymore, I just go on near-daily runs, I run to the gym as well. I

came up with my routine of what I do now(bench, deadlift, squats, calf raises) when I was

effectively a brainlet, but I haven't looked further.

>>145294

>I just go on near-daily runs

Oh, so that's why you plateaued. Easy fix.

>I still want to look good.

Okay. Bench presses are okay, but now that we know you're interested in aesthetics and health, it should be the case that they aren't strictly necessary. If you're going to a gym and have access to varied equipment it's a good idea to familiarize yourself with different ways of training the chest. Try a pec deck. They can be just the change you were looking for to hit your pectorals in a unique way. Overhead presses can develop the visible portion of the serratus anterior, which is a nice touch on the appearance of the torso. Doing upper chest flyes on the cable crossover machine will probably hit your chest in another way that bench presses haven't quite been doing adequately. Dips are an excellent experience for someone who has never done them.

>There's some health problems in family history like diabetes and before 50 heart attacks

Okay well, if you're thinking along these lines, then many would suggest the intensity and volume of your sessions be measured, because it's not really about punishing yourself or running from the reaper but stimulating growth and adaptation. The longest lived tend to do gentler exercise but as a very regular routine. In a similar fashion, the strongest lifters tend to do less reps and volume but with more weight and frequency. So short and sweet workouts done habitually can bring a lot of bang for the buck.

>>145295

Thanks for the help. I have tried reading the links in the interm of me making this thread and replying.

Guess the problem was me not understand what is ``effective``. Like I would see one of these exercsise plans with

like a lot of execrises that change every week and didn't comprehend.

>>145294

>There's some health problems in family history like diabetes and before 50 heart attacks

Exercise is good, but diet is even more important for these things.

>>145295

there's no reason to hit the bench press unless you're a competitive lifter or OCD about strength numbers

-dumbbell bench press is a good sub, gives you all the chest development with none of the shoulder rape

-dips are good and technically hit more muscles than the bench (core muscles), but can fuck it up if you don't pay serious attention to how you do it

-bench/floor/cable flies work well, but always treat these as accessory lifts with very light weights

-you can progress up to one-arm pushups/handstand pushups which are cool

i think people should prioritize squats/deadlifts/pullups over chest if we're talking straight health/general fitness goals

If you're afraid of heart attacks you need to take baby aspirin, green tea, nuts and dark chocolate for antioxidants. Also vitamin E. Surely there'll be interference in your gains, since aspirin is an anti-inflamatory, but preventing a heart attack is priority.

>>145268

Meditate.

Do 3 sets of singles or doubles in the 90% range then drop to 2x5 in the 80% range in a workout. 3 times a week. After 2 weeks do a week of plyometric (explosive) push ups, tucks and pseudo planche push ups, then go back to the heavy lifting. Also, taking care of your rear delts is important.

Eat more.

>>145752

>baby aspirin,

Some studies have come out recently against this.

>>145268

ur a fuckn faggot dude.

ive been working out for only 4 months, completely changed my life, gotten complements from girls and become alpha, have good job and no debt. my aesthetic will be complete in 6 months. what you are talking about is not true, it does not exist, and not only that but you are a disgrace to the /fit/ community because all you do is bring us down, when the point is to inspire and motivate. get the fuck off this board

"boohoo muh gainz"