DB incline/flat press problem

HypertrophyCoach Joe Bennett Forums Training DB incline/flat press problem

Viewing 6 posts - 1 through 6 (of 6 total)
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  • #508046
    Ryo/Ege
    Participant

    Everything with PPL2.0 Has been great, but my school’s gym is unfortunately limited to 50lbs dumbest at max.

    I’ve been hitting 50s for 8-9reps for 3 sets now (Its clear to me in 2 weeks I’ll easily hit 9reps on all 3 sets as I’ve been hitting 9-8-8 with a warm up set of 45s for 10.) *What should I do?* I dont have Smith machine, just barbells and benches, incline bench machine(which feels terrible on my shoulders and overall awkward position that neither DB or BB press creates) and a seated bench machine.

    Should I add 1-2 more sets of 6-8 reps, or increase the reps to 10-12? Or do them even slower? (‘I’ve been working on form and it’s been objectively quite good so dont want to keep doing the same thing just to fix form that needs no fixing)

    As of today I hit 9-8-8 with 50s, w warmup of 25lbsx8 flies and then 45lbsx10 regular bb press incline so yeah 5 sets in total.

    How can I progress from there where my gym literally dont have more weights :/ I have a bunch of bands, 3 different types of straps as tools that can be used as well as Thick grip attachment.

    #508387
    Mike Cruz
    Participant

    Hey man…you can buy micro plates that come in different weights and attach them to the dumbbells…I just use some bands and attach them so they don’t slip…just an idea…good luck man

    #510759
    Giorgos
    Participant

    If you feel that indeed the weight is too light, although 9 reps are OK, You could use the machine first. If your pecs are pre fatigued, 50s would feel much heavier later in the session. Flies before a press could do that as well, or even add a set of push-ups after your last set etc. Worked with the same probs in my uni gym as well.

    #511369
    Joe
    Keymaster
    #511409
    Ryo/Ege
    Participant

    Thank you joe! I’ll definately do slower negatives, banded variations, and slowly progress into higher rep ranges (up to 12). The flat machine isn’t too bad, but its sitting up right and a bit weird for profile but will be checking it out. Unfortunately can’t join a new gym until after uni :/ small town, only other gym is a small Crossfit gym and i’m allergic to cross fit

    #511824
    Joe
    Keymaster

    Thank you joe! I’ll definately do slower negatives, banded variations, and slowly progress into higher rep ranges (up to 12). The flat machine isn’t too bad, but its sitting up right and a bit weird for profile but will be checking it out. Unfortunately can’t join a new gym until after uni :/ small town, only other gym is a small Crossfit gym and i’m allergic to cross fit

    😂👊👊👊

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