Bench press!!

[BigO AdministratorPEGym Hero Find all posts View Profile Close BigO]

Good work, you will hit your goals soon. Most men have a tough time benching their own body weight, you crushed it by over 50 lbs. Well done.

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

Yeah,... incline dumbell, cable crossovers and flat bench are my 3 main chest routines.... I sprinkle in some other stuff when I feel the need to mix it up. So far, it's giving me very good results!!

I like to change it up a lot.

Dumbbell presses, flys, flat & incline.

Also try some Ring push-ups! A real ego killer but fantastic chest exercise!

[aBone2pick Senior Member Member of the Month July 2014 Find all posts View Profile Close aBone2pick]

I like to change it up a lot.

Dumbbell presses, flys, flat & incline.

Also try some Ring push-ups! A real ego killer but fantastic chest exercise!

Dumbell flys are not worth a damn, but dumbell press is where it's at.

If you want to do a fly motion use pullies or a machine.

[BigO AdministratorPEGym Hero Find all posts View Profile Close BigO]

Dumbell flys are not worth a damn, but dumbell press is where it's at.

If you want to do a fly motion use pullies or a machine.

Then you are not doing them correctly, however I agree that done with cables is much better.

[trepan Senior Member Find all posts View Profile Close trepan]

I like to change it up a lot.

Dumbbell presses, flys, flat & incline.

Also try some Ring push-ups! A real ego killer but fantastic chest exercise!

Those look like they would help a lot strengthening you core too... I need that! But I have to be really careful about the exercises I perform, my form, and the weight I use because I have small joints and a relatively weak lower back. I am (slowly) working my way to a stronger core, but I have to avoid injuring my lower back....
It's interesting that the more muscle I put on, the more I appreciate stretching. Seems now that I'm stretching out between every set!! ...It just feels so damn good!!

[fordzilla Senior Member Find all posts View Profile Close fordzilla]

To strengthen your back do dumb bell rows bar bell rows to build lats

Good mornings to help with the erector spinae

upper back do pull ups and chin ups they help with the whole back not just the upper but lats and erector spinae also

you may need to start off with rowing to build your lats in order to do a chin up or pull up I am not you so I don't know

[draggin Senior Member Find all posts View Profile Close draggin]

Pretty stoked, I pushed up 235lbs today! That's 10lbs over my old record! My goal was to get to 250 by mid June. - Not bad for 180lb old man! hehe

Nice work! Now all you have to do is learn how to jelq with your pecks - for HUGE gains!!

[kirkoloft Senior Member Find all posts View Profile Close kirkoloft]

Nice work! Now all you have to do is learn how to jelq with your pecks - for HUGE gains!!

I don't think he's into getting pec fucked. Nice job Trepan. How did you get so good at it? At 200 lbs I'm still struggling with 230.

[trepan Senior Member Find all posts View Profile Close trepan]

Nice work! Now all you have to do is learn how to jelq with your pecks - for HUGE gains!!

haha - that's the GF's job...!

[trepan Senior Member Find all posts View Profile Close trepan]

I don't think he's into getting pec fucked. Nice job Trepan. How did you get so good at it? At 200 lbs I'm still struggling with 230.

Kirk, what's up bro,..... I've been hitting the gym pretty religiously for almost 10mos. All my gains are pretty slow, but slow and steady wins the race!! Been watching my diet and making sure I hit my protein macros every day!

[BTBrian Senior Member Find all posts View Profile Close BTBrian]

Protein: the most over-rataed thing since sliced bread!

[trepan Senior Member Find all posts View Profile Close trepan]

Protein: the most over-rataed thing since sliced bread!

Why do you say that? Are you a vegetarian?

[kirkoloft Senior Member Find all posts View Profile Close kirkoloft]

Kirk, what's up bro,..... I've been hitting the gym pretty religiously for almost 10mos. All my gains are pretty slow, but slow and steady wins the race!! Been watching my diet and making sure I hit my protein macros every day!

What's up... How often do you bench, how many reps and in what order. I've been stuck at 220-225 for 2 months now. I know slow and steady wins the race, but it's getting really slow for me. I know I gotta get more protein in my diet, that's for sure and it may be the stumbling block for me.

[BTBrian Senior Member Find all posts View Profile Close BTBrian]

Why do you say that? Are you a vegetarian?

Nope far from it! I am an exercise physiologist though (well, more accurately I'll be done with my Ex Phys degree in a few months) and 90+% of bodybuilder/exerciser type people eat about twice as much protein as they actually should be. Of course it's still important, just over-rated.

[draggin Senior Member Find all posts View Profile Close draggin]

I'm normally a humble yet arrogant man, so I don't brag often. However, I've had a couple drinks and thought I'd throw my stats up too:

At 170lb and I could bench 225 for 5 reps. That's my world record. Never tried to push more that than. In College I earned the nick name "Pound-for-Pound" cause of my freaky strong pecks/tri's.

Being truthful, that was a few years ago. Now I do P-90x which makes you do push-ups and never uses a bench press, so I have no idea what I bench anymore. Not a clue.

Hey, to all of you that can bench 2 plates!! FUCK'IN A! Right on dudes! Forget any competition between us, let's just agree that we are all awesome!

Now if only there was a correlation between bench press kilos and dick size, we'd be set for life!