Progressing my chest

[bigbaltic]

Hello everyone,

I'm using stronglifts 5x5 (please don't judge me) and i'm finding it fun and i am still progressing (i have used it for around 2.5 months) so i don't truly see the need to change my program atm. I've also added around 18 lbs onto my body weight which i'm tracking with myfitnesspal. However, i have always had a small chest and this has been the area i have struggled with the most. Whilst my squat, deadlift, barbell row and OHP are moving swiftly my BP is weak. If you're familiar with 5x5 you know the way it works but if not it's standard linear progression adding 2.5 each successful training session. Although, i have had to remain on the same BP weight a couple of times and i struggle.

My main goal is to remain around this weight which falls under the 83 kg weight class, does it make more sense to stack the bodyweight and bar weight on and then cut bodyweight down??

I was thinking of adding an incline press into my workout to aid chest progression so i don't solely rely on BP once or maybe twice a week for chest progression?? if anyone has any other suggestions i'd be happy to hear them?

I'm 6 foot, 18 and 180 lbs
squat = 100 kg
DL = 110 kg
OHP = 40 kg
BB Row = 60 kg
BP = 52.5 kg ( barely )

Bench more often! IIRC that program has benching every other day. Start with an additional day of benching with a different rep scheme or a different variation. So have you 5x5 day at a moderate intensity, and then maybe another day with a higher intensity/lower volume or vice versa. My BP wasn't moving much either but once I started benching more it started going up really quick. Seemed like I wasn't doing enough volume.

I don't think you should take much faith in the "add 5 pounds no matter what!" approach. The goal is to get 5 sets of 5, and maybe your last set should be really really hard due to accumulated fatigue. Maybe add 5 pounds for your first 2 sets and back off the last 3. Do reasonable weights that let you finish the whole workout. If you do add a second day, maybe you'll need to back weights down at first but you should adjust to the additional stress pretty quickly.

[Tatonka]

Actually, yah this. I was a bit of a bench bro before I started squatting (I started with SL5x5 as well), and thought, "I already know how to bench" and didn't bother reading up on bench form like I did with the other lifts. Then, 6 months in, I had this massive, older powerlifter type in a new gym give me 60 seconds worth of pointers that resulted in more gains in the next 8 weeks than the 6 months before that.

I went back and read the SSBBT section on bench and realized that 90% of his advice was contained in there (he recommended I do a wider grip than they do, and since my Tri's were/are pretty much my most developed muscle group, the SSBBT reason for a narrower grip didn't apply to me).

His pointers (other than grip width):

1. Bring your feet in under the bench (Effectively under your hips)
2. All of your weight should be on the backs of shoulders and feet. Your ass should barely be touching the bench with no pressure. The Que I was told was that it should be able to slide around.
3. Arch your back/expand your chest while performing #2. THIS will engage your pecs more.

Here, check out Dr. Feigenbaum's bench form here:
https://www.youtube.com/watch?v=91Qn1bLfgfQ#t-95

Was it eyes in front of the Bar or behind ? God my ocd got to me today the bench was moved and didn't line up with the pattern on the roof . Drove me mad trying to line the bar and pattern up again

[Dhruv4]

I did ICF5x5 so ayyyyyy.
I find that during the bridge and other templates since I can’t press I just inserted the incline bench press in that slot and that along with more bench volume has let me gain some noticeable changes in my chest.

[Jaydad728]

I won't judge. I did Stronglifts 5x5 for over a year. Loved that program. I think a good idea would be to add more volume to your bench press because as Jordan says, that movement usually responds better to increased volume after a while. How I would do this is instead of alternating the bench press and OHP, just do OHP once a week on day 2, and do bench press on days 1 and 3. Try that, and make sure your form is improving. You can also lower the weight a tad and throw in an extra set. That is just what I would do. Good luck!

[Serack]

Check your using correct form , once you have that down you'll get gains.

Actually, yah this. I was a bit of a bench bro before I started squatting (I started with SL5x5 as well), and thought, "I already know how to bench" and didn't bother reading up on bench form like I did with the other lifts. Then, 6 months in, I had this massive, older powerlifter type in a new gym give me 60 seconds worth of pointers that resulted in more gains in the next 8 weeks than the 6 months before that.

I went back and read the SSBBT section on bench and realized that 90% of his advice was contained in there (he recommended I do a wider grip than they do, and since my Tri's were/are pretty much my most developed muscle group, the SSBBT reason for a narrower grip didn't apply to me).

His pointers (other than grip width):

1. Bring your feet in under the bench (Effectively under your hips)
2. All of your weight should be on the backs of shoulders and feet. Your ass should barely be touching the bench with no pressure. The Que I was told was that it should be able to slide around.
3. Arch your back/expand your chest while performing #2. THIS will engage your pecs more.

Here, check out Dr. Feigenbaum's bench form here:

https://www.youtube.com/watch?v=91Qn1bLfgfQ#t-95

[Tatonka]

Check your using correct form , once you have that down you'll get gains. Strength wise. I was the same as you in that I am really flat chested . I added incline to add volume to the upper chest as a supplement exercise.

[PWard]

Incline is not going to do anything for you that a flat bench won't. The problem is 7.5 bench sets per week is simply *not* enough volume to do much of anything. You'd be hard pressed to find a way to get enough volume into the SL framework due to the high intensity. You could use the BBM "pressing plugin" for your bench and press while keeping everything else on SL 5x5 (https://www.barbellmedicine.com/novi...press-plug-in/). That would kick start your bench progress and get your chest to grow. Also, watch the weight gain, 18lbs in 2.5 months is extremely fast, even for a novice.

[Nick C]

Hi fella, my first question to you would be what is your main goal as it pertains to performance??

[monxoboyo]

What does Medhi suggest?

[rhysjdfov]

Hello everyone,

I'm using stronglifts 5x5 (please don't judge me) and i'm finding it fun and i am still progressing (i have used it for around 2.5 months) so i don't truly see the need to change my program atm. I've also added around 18 lbs onto my body weight which i'm tracking with myfitnesspal. However, i have always had a small chest and this has been the area i have struggled with the most. Whilst my squat, deadlift, barbell row and OHP are moving swiftly my BP is weak. If you're familiar with 5x5 you know the way it works but if not it's standard linear progression adding 2.5 each successful training session. Although, i have had to remain on the same BP weight a couple of times and i struggle.

My main goal is to remain around this weight which falls under the 83 kg weight class, does it make more sense to stack the bodyweight and bar weight on and then cut bodyweight down??

I was thinking of adding an incline press into my workout to aid chest progression so i don't solely rely on BP once or maybe twice a week for chest progression?? if anyone has any other suggestions i'd be happy to hear them?

I'm 6 foot, 18 and 180 lbs
squat = 100 kg
DL = 110 kg
OHP = 40 kg
BB Row = 60 kg
BP = 52.5 kg ( barely )