I know this may not be the most appropriate forum to post this in, but I guess it classifies as some kind of training, so here goes:
I enjoy hitting the weights a couple times a week in the winter and am really enjoying getting back to the gym over the last month. I’ve been going to the gym consistently for around 10 years. I can do pull ups until the cows come home, have a respectable squat, and dead lift, military press etc, but I have struggled with the bench press my whole life. I’m basically benching the same now that I was when starting going to the gym when I a was 6’1" 160 lbs teenager while I have gotten significantly stronger everywhere else. I came into triathlon from a rowing background so not really the best sport to build your chest, but still, I routinely see scrawny high school kids out benching me and it needs to stop :).
What is your favorite chest routine? I’m not looking for Arnold pecs, I just want to build strength and power. I generally dedicate 2 nights a week to weights over the winter and try to switch it up between a month or two block of bigger compound moves to work as much as I can, and a split routine of upper and lower body nights.
Same philosphy as getting fast. Use your triathlon knowledge in the weight room.
After a few weeks of lifting and conditioning your muscles, lift heavy to get strong. Mix it up between a pyramid or a range of reps. If you are shooting for 8-10 reps then make sure the last rep is a struggle.
If you want to tie in core then do chest press on a stability ball or 1 are dumbell press.
Some more info might help, like what is your current max. Also understand that ir will be hard to build noticeable strength of lifting twice a week. Twice a week is a maintenance lifting plan.
My current chest routine
BCtriguy1- I am an ex world champ (1996) and world record holder in the bench press) in the bench that has converted over to triathlon. Like the above poster said, change up your workout. Dont always do 3x8 of bench or incline/decline. On big power days go with 5x3 at what ever weight you can get with a tiny bit of help on the last one. Do this same thing with incline/decline. Change up your grip too. Wide will work your chest more as a narrow grip will hit your triceps more. Dont forget your triceps as the second half of the lift (bench) your chest passes the weight to your triceps for the finish. Very controlled dumbell flys going through the entire range of motion are great. One arm (the other hand is grasping under the seat you are seated on for balance) seated military with a dumbell is great for increasing strength. Later in my power lifting career the Chains started to make their way into the gyms. You basically put huge chain link on the end of the barbell for benching. Load up what you can do for 5-6. As you go down, the chain link falls onto the floor and the bar becomes lighter. As you press and pick up the chain, the weight increases. You can also try reverse grip to work in some lats. If you have not tried this before, practice a lot so you dont drop the weight on yourself. Good luck.
I used to do a lot of bench pressing, had the school record at my college. I think most would tell you that bench pressing is terrible for your shoulders.
If anything, it will only make your triathlons slower. The extra weight in your upper body will slow you down in the bike and the run, and won’t help you any in the swim.
If you really want to work on your chest muscles I’d go with those hand grips you can buy to make push ups better (deeper). You can vary the workout by putting your feet up on a chair. But best of all you can help spare your shoulders because you can turn your hands into a more natural position, angled a bit.
The Bench press is probably the most useless exercise in the gym - especially for triathletes. Focus on power clings, one leg squats, and other leg exercises you can do STANDING UP - this is the key. Toss in some core exercises and your done.
I am firmly in the camp of “strength training does nothing for aerobic endurance.” Now that’s sorted the bench and press are both rather good exercises… especially if the OP wishes to improve their bench.
The Bench press is probably the most useless exercise in the gym - especially for triathletes. Focus on power clings, one leg squats, and other leg exercises you can do STANDING UP - this is the key. Toss in some core exercises and your done.
I don’t know what a power cling is.
The OP didn’t ask for strength training to help him with triathlon.
I’ve found the bench press to be very useful in improving the number of pushups I can do in my semi-annual PFT.
As other posters have pointed out, the bench will not make you a better triathlete. But you probably don’t really care about that.
I suggest the following:
the day after weightlifting is a rest day.
variation is important. It sounds like you are on an endless plateau. You can try doing drop sets on your last set for a couple weeks. It shocks the muscles.
I am firmly in the camp of “strength training does nothing for aerobic endurance.” Now that’s sorted the bench and press are both rather good exercises… especially if the OP wishes to improve their bench.
When during the sport of triathlon are you lying in the supine position and required to “press” forward? When during most athletic events are you in the supine position and required to “press” forward? Maybe I could see the value of the exercise if you’re are an offisive lineman and you need to extend your arms to “shove” a defensive player.
I’m all about functional strength training. I see no value in the bench press and is why I cut it out of my routine years ago. My racing times have not suffered one bit.
I’m all about functional strength training. I see no value in the bench press and is why I cut it out of my routine years ago. My racing times have not suffered one bit.
I think the OP wants to intimidate some of the teenage punks that frequent his gym and neighborhood. Teens respect strength and big muscles. In that light, having a big chest is functional and, therefore, revamping his bench press routine is vital.
FWIW - a few years ago I got burned out on the standard long distance tri training/racing gig and now follow the seasons doing whatever I want: XC ski in winter, ride a lot in summer, run unless it’s shitty outside, but no guilt if I bag it. I also started lifting again following a plan largely derived from www.mountainathlete.com. I was stuck at a plateau with my bench for several months and decided to try Wendler’s 531 program. Google it and you can find some articles. I ended buying his e-book; it’s only 20 bucks and has some good detail. He starts you off at what seems to be wussy weight but I decided to try the strict program and see what happened. After three months I broke through my 1-rep max plateau by 20 pounds. It may have been because I was constantly frying myself with short sets too close to my 1-rep max and lifting close to or at failure. I do the two-a-week version and a third “mountainathlete” workout when I can fit it in. I am sure the four-a-week one would be better, but I can’t get to the gym that often. This worked for me but you need multiple months to get there. Kind of like endurance… Good luck.
As a few have said, the bench press is
brutal on your shoulders, and speaking from about 35 years’ experience with it and a max of well over 400 back in the day…I concur.
Push ups and bar dips are my chest exercises of choice. Look up
“ladder push ups” and you’ll get a new variety of routines from which to choose and save your shoulders in the process. I’ll still do incline bench but with lighter weights and very controlled movements. Likewise, close grip bench press is still in my reproitoire as well, as it does not affect my shoulders like regular bench does.
Good luck.