About a year and a half ago, I was working on a set of bench presses. I had a a pain in my chest, but since I did more reps the previous session, I tried to push through it. Needless to say, I injured myself, and I had to remove the bench press from my routine for about 4 months. While I recovered from the injury, I never made up for the ground that I lost. My 10 rep max is still a pitiful 135.
It is rather embarrassing to include this fact in addition to all of my other training failures, and I intend to remedy this problem of mine as soon as I can. I workout at home, so I do not own a dumbell set or a rack for dips. I, obviously, have a bench, as well as a squat rack and an EZ curl bar. My bench has the capability to go from 45 degree incline to a decline of a much lesser slope (I never use these options, as I don't know their significance.) My routine is as follows:
squat
bench
keystone deadlift
cable pulldown
bent-over row
half press
upright row
calf raise
EZ curl
skull crushers
shrug
forearm curl
What would you recommend? While we're at it, my shoulders suck, too, and my collar bones still stick out at at the top where I should have some trapezius muscle obscuring them. Thanks. I need all the help I can get.
It is rather embarrassing to include this fact in addition to all of my other training failures, and I intend to remedy this problem of mine as soon as I can. I workout at home, so I do not own a dumbell set or a rack for dips. I, obviously, have a bench, as well as a squat rack and an EZ curl bar. My bench has the capability to go from 45 degree incline to a decline of a much lesser slope (I never use these options, as I don't know their significance.) My routine is as follows:
squat
bench
keystone deadlift
cable pulldown
bent-over row
half press
upright row
calf raise
EZ curl
skull crushers
shrug
forearm curl
What would you recommend? While we're at it, my shoulders suck, too, and my collar bones still stick out at at the top where I should have some trapezius muscle obscuring them. Thanks. I need all the help I can get.