Quote:
Originally Posted by rusnak
Is your bench an incline bench?
If so, then you can do vertical shoulder presses, and a horizontal fly that is more like a bench press, but with two dumb bells. Also, seated curls.
You need to be in really good condition, but you can try the burnout method if you use a machine. On a bench, I'd go for 4 sets of 12. First set is light. Last set is either 12 or go until muscle failure. If the weight is set so that the last rep is 12 and you have to fight to do it, then you know you're on target. If it's too easy, then increase the weight for that set.
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It's got brackets to move the bar for incline so I could those, thanks.
I was doing lower weight, high rep and it was wasn't doing much for me. Moving to a warm up set with 3 heavy sets of low rep has worked well. I am much stronger these days.