Good Bench Workout?

[ACvault]

I was wondering if anyone here had a good workout plan for a home workout. What I have is a weight bench w/ 140 lbs. in weights. There is a leg curl on it, and on the sides are these two padded things where you put your wrists at and bring them up and down. I also have empty dumbells where I just put the weights onto them so I can put as much as I want. Suggestions?

[LancerVaulter07]

make sure you are lifting properly first of all and lift with a spotter... how much can you bench?? because if the weight you have (140) is much less, than do a few sets with high reps... the things on the sides are for chest flys which are very important in developing the pecs, i do them heavily... do BB bench, DB flys, and then another few sets of DB flat bench...


i would suggest 3-5 sets of each reps depending on your strength ratio to how much equip. you have...

[ACvault]

well what i've basically been doing in terms of benching is putting 100 lb.s on there, do that 10 times, and taking a little off at a time for each set. Same thing with the chest flys and the leg curls

[fx]

Well if you have light weights, then I think the best thing you could do with them is to work on your explosiveness. So for the bench, you could load up like 100, bench up really quick, then let it back down slower, and bench like taht. I think working on explosion is more dangerous though so yeah I dont know do what u want.