Bench press gains.

Guys so on my cycle of supertest and dianabols kickstart I have had great gains in some of my exercises.
Most things I improve quite well and Get good gains for example with my squats and my deadlifts.

BUT.. so far my bench basically stayed where it is?? This is week 5 now on cycle and bench barely went up.. just wondering if something is wrong or maybe my chest is under developed or something..

my typical chest/ triceps training program:

Bench press
Incline bench press
Incline dumbell flyes
Cable crossovers

Tricep pressdowns
Triceps overhead extensions
Lying tricep extensions

Try hitting triceps twice a week for a few weeks. Or do triceps with back or with biceps so u can focus more on them and hit the hard. Stronger triceps = stronger bench

MCJ wrote: Try hitting triceps twice a week for a few weeks. Or do triceps with back or with biceps so u can focus more on them and hit the hard. Stronger triceps = stronger bench

My program is:

Chest & Triceps
Back and Biceps
Shoulders, Traps and Calves
Legs

also do abs 2-3 times a week.

Do you think I can do triceps on my shoulder day as well because if I hit it with biceps it will be sore from the previous day or is that fine?

Shoulders u still using your push muscles so triceps still involved and will be a lil depleted same like on chest day just not as bad. But yes u could do it that way. You could always do triceps with back and biceps with shoulders. It just helps that u can use a heavier load on your tricep exercises as they aren't depleted from your chest or other push movements

If I may ask, why bench instead of dumbbell bench?

Thanx MCJ for the advice and I will do triceps more then!

pr0gr3s1v3 wrote: If I may ask, why bench instead of dumbbell bench?

And progressive.. that workout is from Jim Stoppani so I just followed it as it is. Do you think I must add the dumbell press as well on my chest day?

There's alot of research showing dumbbells to to be superior to barbell bench press in terms of building the pecs.

Will definitely add it in the mix.

pr0gr3s1v3 wrote: There's alot of research showing dumbbells to to be superior to barbell bench press in terms of building the pecs.

Will definitely add it in the mix.

ok thanx for the help I'll add it in to my program as well lets hope it works over time!

I alternate between DB and bench press. Works well for me

pr0gr3s1v3 wrote: There's alot of research showing dumbbells to to be superior to barbell bench press in terms of building the pecs.

Will definitely add it in the mix.

I've also read about this,I however do a mixture of both

Yip chop and change exercises to keep the muscle confused. Just a thought but try to also change your rep range from week to week. 8-10 Week 1, 12-16 week 2, 16+ week 3 then go back to week one.
DJ also recommended using the smith machine for the very same reason as to go heavy cause its safer. Last week and a bit i have gone from 90kg incline bench on the smith machine to 110kg. 120kg for the slow negative with help going up.
Just my 5c

T-Style wrote: Yip chop and change exercises to keep the muscle confused. Just a thought but try to also change your rep range from week to week. 8-10 Week 1, 12-16 week 2, 16+ week 3 then go back to week one.
DJ also recommended using the smith machine for the very same reason as to go heavy cause its safer. Last week and a bit i have gone from 90kg incline bench on the smith machine to 110kg. 120kg for the slow negative with help going up.
Just my 5c

Add in some negatives... Get a gym partner (if possible). Push the weight you can for the max number of reps you can (but like enough weight that that is around 6 - 8 reps). Then get your buddy to assist you lifting the weight. Lower it SLOOOOOOOOW. Repeat until he isn't assisting but actually lifting it for you, by that time you will almost not be able to resist the weight coming down.

Yes thanks guys think I will add the dumbell press definitely. Also T-Style I will start mixing up a bit.. used to get better results that way! And yeah warrenpridegeon ill try get a gym partner.. just never had one!will also change reps a bit each week hope it goes well!will keep you updated