Flat bench

[Goldy]

I start off at 150 and do like 3 reps then drop 10 pounds and go to 140 then to 130 all the way to 100 pounds. I do as much as I can per set is this a good idea?

 

[Hoss]

Nope, not a good idea to do everytime.

 

[Goldy]

Can someone tell me what is a proper bench workout for me. My chest just keeps getting tighter and tighter and stays at a specific size and never changes. What is a good routine for me?

 

[lma1973]

Drop sets are only good every now and then to shake up a routine. Dont do this every time out.

 

[stroutman81]

I can provide some gereralized guidelines, like a blanket recommendation, but I don't know much about you. Actually I know nothing about you, haha.

But, I would do Flat Press for 3 sets of 8-12 reps. Then do some decline, for 2 or 3 sets for the same rep range, then if you are not burnt, throw in 2 sets of flies for the same rep range.

Use power on the concentric part of the movement (the pressing part) moving the weight up as fast as you can while maintaining proper form! Then, on the eccentric portion of the exercise, come down under control, I like to lower the weights at a 3 second count (approximately).