Can i increase my bench press without benching and by doing other chest exercise!
Question: dont give the answer yes... but why would you want to
Answers: dont give the answer yes... but why would you want to
triceps are also important in bench press so work on them too.
no but let me know when u do
yes, u can do pushups, and inverted push ups which also work pecs, or if u have a flat bench and only barbells you can still bench press.
6 week workouts
Phase l
Day One
Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125
Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200
Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450
Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80
Day Two
Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200
Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175
Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175
Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60
Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75
Day Three Off
Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170
T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150
Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125
Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50
Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155
Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds
Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35
Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175
Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90
Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45
Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60
Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50
Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60
Dips
4 Sets 8 to 10 Reps
Day Seven Off
Good luck:
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FROM THE STAFF OF BOEAFITNESS<a href=http://answers.yahoo.com/question/"http://boeafitness.com/index.php?o...
definitely. You will need to do other chest work outs like cable cross overs or push ups, dips too, anything that aint benching. To optimize chest growth, strongness it is best to do a variety of chest work outs to hit the area from every area possible. That way the pecs or strong in each area and not weak in some. this will definitely help to increase your benching.
What do you mean, "Why would you want to"?
Are you asking why someone would choose another exercise instead of doing bench presses for developing the chest?
Alright, some reasons might include:
1. You want to really push your max, but don't want to risk dropping the bar on your neck and don't have spotters/self-spotters/a Smith machine available.
2. You've hit a stubborn plateau, and you discover that certain machines (whether they use 5/10/25/45 lb plates or not) allow you to keep kicking up the weight, week over week.
3. You want to put 100% of your workout into a slightly different exercise (eg, incline or decline press machine) in order to develop/shape the pectoralis differently.
4. You're traveling on business or vacation, and the hotel you're staying at doesn't have the right equipment. You elect to try doing some creative exercises, as described in Pavel Tsatsouline's book, "The Naked Warrior".
So yeah, there are valid reasons to try something else, and actually make progress.