Since strong lats and upper back muscles are big components to a strong bench press, I decided to superset each set of bench press (both incline and flat) with a rowing motion (seated rows, t-bar rows, dumbbell rows, etc.). A: Squat (3x3) Bench (3x5) Row (3x8-12) B: Deadlift (1x3) Lat pulldown (3x8-12) Pull machine (3x8-12) I'd like to add OHP (3x5) again and Incline Bench Press(3x6-8); together with maybe front raises to strengthen my shoulders. If you need to split it up, great. Or is that I overworking my muscles especially since I'm fairly new. Bodybuilding is 60% training and 50% diet. I'll look into lateral raises vs front, thanks man. There's also a good reason for always doing your exercises in the same order: It simplifies programming. It's human nature, if we don't see the gains we're looking for the common sense solution is to work harder and harder. Each workout is built around a major compound, with isolation and volume work following. It's perhaps better to do a 30kg incline press and then a 40kg bench press, rather than a 45kg bench press and then a 25kg incline press. While considered a more basic exercise, the benefits to your chest and shoulder development are undeniable.. After OHP, I used to do floor presses and now do incline bench afterward. though i know alot of people who are more advanced in WSB who will do their bench work and then some board work or floor presses for their tricep work. How come you're only doing 3 rep squats? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Dumbell Press, kind of same reasons as above but probably better if you have poor shoulder mobility. Whereas you might be able to decline press 225 pounds for 8 reps when it's slotted in the number 3 position in your routine, doing it first may allow you to handle 225 pounds for 11 reps, or perhaps 245 pounds for 7. My chest has gotten a lot bigger since then, and when I tried flat bench for fun the other day, it had improved by 20 lbs. 99. Day 2: A1. I've always separated the two, but it's not a must. One day chest, shoulders, and triceps, next workout day I do lower body (legs And abs), the next day I do back and biceps. A flat bench may just serve you better. Do your OHP on leg day, recovery might suck but I did this for a while. I still do both bench and op on push day but, well one of them tends to suffer and not do great so I do one of them on legs day before starting legs. my big 3 are usually, flat bb, incline bb and palms facing db presses. I can barely do 225 once without a spot on flat bench. Legends like Reg Park, Bill Pearl and Serge Nubret were able to put up impressive pounds doing the bench press back in the day. With the flat bench press, the triceps also do less work than the incline bench press as well (3). Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress. A lot of people mistakenly think that the incline and flat positions target different sets of muscles. I've heard this before many time, if you can flat bench xx weight then you can incline bench more than that. I also do a 3x10 volume bench press at the end. My question for you sir, should I incorporate your 5 x 6 to both incline and flat bench press routine (making it 10 sets altogether)? Sadly doing BTN OHP is a bit harder on the shoulders, so if OP is lifting heavy weights already he should take that in consideration. However, when compared to the decline bench, the flat bench press gets more work out of your deltoids and triceps (3). I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. If you're smoked just lower the weight. More Buying Choices $107.35 (19 new offers) When performing either exercise, your bench should be … 4.2 out of 5 stars 88. Works pretty well for me. It's a good variety if you ask me. Is it ok to Add Incline Bench to day A and OHP to Day B; and the front raises wherever? As a second question, would you also add bicep curls to day B then? They target deltoids, triceps and pecs. For beginners, incline bench press is an easier adoption form-wise as long as your grip is wide enough. I'd like to add OHP (3x5) again and Incline Bench Press(3x6-8); together with maybe front raises to strengthen my shoulders. Lie back on an incline bench. Find what you like, and switch it up. The WSP program is inclined press for 1 x 4-6 reps then a set for 1 x 6-8 reps, the same set/rep range for Flat bench press. Seeing that day A is; leg push (squat) chest/tri push (flat/incline bench) and shoulder pull (rows) while day B is: pull (deadlift), shoulder pull (machine pull lat pulldown), push shoulder (ohp): ie exercises that utilize the biceps somewhat. Press question mark to learn the rest of the keyboard shortcuts. Means neither suffers, and I cram in a lot more volume. I’m pretty sure that the spread should be wider. First one for strength (5x5) and second for hypertrophy (4-5 sets, 6-12 reps). A couple of years ago I spent 8 weeks without doing traditional flat bench (pinky on rings) and focused on inclines on chest day and close grip (pointer on smooth) on arm day and got both up to 2 plates for sets of 6-8 weighing about 180. Depends on preference. Including incline with dumbbells. I would really recommend staying away from BTN OHP. I've been working out for almost 2 months and I split my routine into 3 days. I usually do two upper body compound lifts. 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