Weak bench press reddit. This thread is archived .

Weak bench press reddit no flaring allowed. The difference from my flat bench to incline bench is crazy. Squats seem a lot more natural to me at least. In my last bench session I pushed 185x5 relatively easy. 50 Ways to Increase Your Squat. I am thinking it could be any of these things: My two favorite variations for bench off the chest are paused bench, and Larsen Press. I agree that weighted dips, planche work, and tempo/TUT work would probably come close to maintaining some of that fitness. Any questions/comments related to nSuns related programs should be directed to the the monthly open thread here, or the /r/fitness Daily threads Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. Try doing a superset with the flys immediately before you bench. If you think you can put 2. My bench is pathetic. Get your back thick by deadlifts and chins. Hi, I recently went up in dumbbell weights from 22kg to 28kg over the last 2/3 months, for the incline dumbbell press. I have elbow tendonitis and a torn left tricep tendon needing surgery (I lifted too heavy on tricep extensions, got overexcited completing it, then dropped the weight but finger was still trapped in it lol) but when it's healthy, my bench should be around 120. Poor form. I Anyways, my bench is pretty low compared to my other weights. This is because I’m alone with no spotter and I’m pretty weak right now Also because the heavy weights hurt my joints and make me have bad form. any advice? One day do 5x5 bench press followed up by db press, tricep extensions of your choice and then curls/pullups/pulldowns of your choice, you can ex. Why? And can someone suggest a good way for me to increase this. (I came from a martial arts background, it's exactly how a correct punch is performed. But, ok so, the weight is being pulled towards the ground, right? You can also do a slow eccentric bench press where you focus on taking 3-5 seconds in the downward movement, then pressing normally to the top. Perform for 25 reps each exercise 4 times in a circuit without rest— Do face pulls before bench press and your bench will go up. I also use 100lbs for dumbbell flat bench. That's why your bench and squat will be the first to decrease on a cut, as your limbs will decrease in size (lower body fat). Weak wrists holding back my bench press? I started lifting about 4 months ago with 5x5 stronglifts. Think of your body like a building; the larger it's supports are, the more weight it can hold. The hip extensors are the You've been working out for only 3 weeks and are a complete beginner. On the other day you can do a 8, 10 or 12 rep max of close grip bench, followed up by 3-5 sets with 2/3 of the completed reps. Everyday for many years. Thus, they perform board presses, dips, floor presses, etc. Dead bench sample programming (2:20 timestamp): Week 1 8x1 @60 A stronger tricep always improves a bench This one only applies if you have the equipment. JM press with a safety squat bar is I started out MUCH weaker than average. Also, bench seems to respond well to size, i. A collection of tips I've gathered from multiple sites for breaking through plateaus through training. Listen to your body. So, where do you fail on the bench, and how much do you put up? Seeing where you fail will narrow down what your weak point is. Half a year later and I've finally hit 170 for 10 reps on a digital cable barbell bench press, which to me seems harder than a regular barbell. So yeah, first thing is definitely get on a real program. Flat bench I've done 391 in comp last march. Maybe add in some explosive bench like floor presses. But this sounds like it could possibly be an incorrect bar path. During a powerlifting style press, with the goal of moving as much weight as possible, the scaps should be pulled back pretty hard. It takes YEARS. The lighter eights solve the problem and I just do more reps. This is a hard day. And at that weight, to be honest, one specific muscle isnt weak, all of it is weak. Basically since you put your shoulders/shoulder blades back and down when doing a bench press, face The scapula are actually designed to move with the shoulders during a pressing movement. In my defence my 67kg GF benched 75kg, males at her local powerlifting gym bench 200kg+, her uncle can 10rep 180kg and holds a national Oceanic title for bench (not natty). They would be my top 3. The Press is highly technical and subject to misgrove like the Olympic lifts, but you can brute a bench easier, but get both heavy. I noticed that whenever I use 26 or 28kg dumbbells my left wrist rotates in a way which causes the dumbell to aim slightly downwards towards my face. I One side of your chest will be weaker most likely and there will come a point in the bench press where you will start shifting the weight to one side of the chest more and in turn using the shoulder more to push the bar up. We have the internet. A List of the Best Quad Exercises. Get the Reddit app Scan this QR code to download the app now. I've since moved onto ppl. They focus almost entirely on your chest, so when you bench press your arms won't give out first. The bench and the squat use your body as a column. Not simply 100kg Here is a upper body warmup for the bench press that you can do to lay a good bench press foundation. I (M/26) weighed 140 pounds and was stuck at a 135 bench press for what seemed like forever. Many people struggle to bench press without relying on their shoulders. Firstly you need to make sure you are doing the lift properly. Squat- 225x5 Deadlift- 315x5 OHP- 100x5 Bench- 135x5 I feel like my bench is weak compared to my other lifts. Nope. Finally, if you're looking for bench assistance my top 2 would be weighted dips and incline bench. Put your hands up on the bar, now notice how much pressure is on your back. Walk into any gym and take any of the fat bro's bench-pressing huge amounts of weight and send them over to the pull Lockout problems normally stem from weak Triceps. It takes a while but you'll get there eventually. com . This sort of emulates the chest fly motion and will make your chest work more. As far as deadlift technique, I'm pretty sure I've got that down. Any tips or ideas to If I perform exercises like bench press or dips, both of which engage my triceps, should I include those sets in my total count of 16-20 sets per week for triceps? Or do you typically exclude sets involving secondary muscles like these and only count exercises that directly target the triceps, such as tricep extensions, for example? So I've seen a good bit of weightlifters on social media and different youtube videos bench pressing (I've seen Klokov press nearly 200kg if I recall correctly, Zack tellie even presses in "the Gift"). This will help strengthen the triceps more and will help with your lockout, which a lot of people struggle with. train your weak points / delts, and train based on a lowish rep I have an incredibly weak incline bench in comparison with all of my other lifts, and I’m looking for ways to improve. Retrieved from Weight Lifting Complete. The following will feel easy at first: 2-3 days/week, Take your 10 rep max 36 votes, 60 comments. For bench press that's not the case as much, so that might be why you're noticing a difference. I think my form is pretty good. Expanded Information on Adding Volume: Adding volume takes some time. Medhi. Or check it out in the app stores is no reason to not do them after bench if its for purposes like getting aditional volume or just focusing on some weak spots to improve the bench. At elite levels this changes - you can get a higher % through years of dedicated training. This guide is for lifters who are looking for additional accessories to supplement Get the Reddit app Scan this QR code to download the app now. In learning my limits with bench press and not using a spotter, I also taught myself how to properly escape. Keep a consistent training and dieting schedule and compare your self to your former self not other people. As the angle gets lower and lower, you get better leverage. because (I believe) the dip just doesn't work for some people bio-mechanically. I've been cleared to lift by doctors but it still feels very weak and weird sometimes, especially when bench pressing. I haven't tested flat bench in a while but hit 345+120 in chain 2 wednesdays ago, 500 floorpress last wednesday with a slingshot, and 150sx10 flatbench dumbbells bahahaha such arbitrary variations so no direct comparison. They were usually strong as shit in bench, but that was it. This thread is archived (5-12reps, avoid high RPE), spoto press, dead bench (pins a few inches above the chest), front/lateral raises (8-20reps). Formcheck: Bench Press, been stuck at 160-165, failed 5th rep of 165. My bench press has gone from just the bar to 10kg on each side which I am happy with. Never perform a rotator cuff routine before doing shoulder press or bench press exercises. Grind these two besides having bench press 2-3 a week. Also if possible, please make a video of you bench pressing I would love to see your form and is there a form breakdown meaning: does your shoulder blades press into bench, does your feet press into ground, is your back arched, how are your elbows positioned and so on. You're weak, BUT being 212 pounds means you can probably lift a decent amount of weight for big compound leg/back exercises simply because mass moves mass. Now, after 3 1/2 years of rigorous training and adherence to a strict diet, my strength levels are 200lb bench press, 275 lb squat, 330 lb dead lift. Take the small cambered bar, Take a closed grip, place a 1board on your chest, and pause reps against it. Background: I'm training for strength, not muscle mass, so I lift heavy weights but only 5 or 6 reps per set. Or check it out in the app stores Home; Popular; TOPICS A question about grip on bench press. Example squat day: Squat 5x5 Leg press 4x10 Stiff leg dl 4x20 Walking lunges 2x20 each leg Various calf exercises Bench: Flat bench 5x5 Incline bar or db 5x5 Military press 5x5 Close grip bench 5x5 Hammer curls 4x12 Pressing off rack pins is awkward and difficult to balance both sides evenly. How I can increase and improve my bench press? I feel that I am very weak in the bench press, I "only" pick up 52 kg for 9 repetitions with some difficulty, and I want to improve that, I want to get stronger. It's easier to get advice and compare notes with other big because the bench is easier to load. I'm no expert (not even close) but compare your lifts to your bodyweight not other lifts. I have recently switched to using chest press machines as opposed to bench because I was not able to increase weight on the bench, but that was really just an act of desperation. Dave Tate's Six Week Bench Press Cure. And most of all, paused benching - a full 2-3 second pause at the bottom of each rep will do wonders to your pressing. Help me make it no so A weak 250 to 6 reps of 260 in 7 weeks. 5-5lbs per week on your bench/press and 5lbs per week on your squat/bench, you should run TM/Madcow/different weekly progression. In all honesty, I'd suggest arching as hard as you can within reason. I can bench 155 for 6 but I can only OHP 70 for a hard 8-10. 5 I would argue that if you want to increase your barbell bench press you should bench press with a barbell. So does close grip bench. I couldn't say which lift is better at building the other - but I would say instead perhaps the correct metric for the test would be having person A workout OHP for say 3 months and person B workout bench for 3 months. The difference between chest press versus bench press is the former is a machine, whereas the latter is done with dumbbells or a barbell. Alternatively you can do the heavier set first if youre worried about completing sets. Whatever chest exercise I do, I can never get a good workout due to my front delts burning out before anything else. I was able to break my plateau doing that. Regardless, i struggle to get 185lbs for 5 reps on barbell. I started just moving a free standing incline bench to a rack so that I could safely adjust the bench and the height of the j-cups to a level that is safe for my shoulder to get a tight liftoff. I started using a reactive (blue) slingshot when my bench stalled at 200lbsx8 (around a 240 1rm). View community ranking In the Top 5% of largest communities on Reddit. My triceps and shoulders and my strong points. Luckily, most of these mistakes are avoidable. Now I do 3 sets of 8-12 incline presses (with the bench at about 45*) and then my 3 sets of regular dumbbell bench presses and that seems to help me recruit the right muscles :) Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Currently I bench press 1x a week in chest training, what to do The easiest cue to help keep your wrists stable in a bench press is just to try to grip the bar/handle harder. 5bw bench 2bw squat 2. It involves 3 exercises. My close grip is close to my regular flat. Also, I'm pretty decent at overhead with a strict press of 255. Last 531 cycle I did my overhead presses seated on my bench, without a back support. I retract my scapula and arch my back, drive through my body, etc. Good training methods are more readily available. Not to mention my bench sets near the end are not pretty. However, after a few weeks I felt my bench getting weaker overall, some unneeded wrist It's probably not that your bicep strength is limiting the lift, but biceps can absolutely feel discomfort during a heavy bench press and that's probably what you're feeling. Anyone been in a similar situation? Powerlifters, on the other hand, are concerned with the total mass they move. I tried solving my wrist pain today by "straightening" my wrists during bench and it felt like I was "punching" the ceiling. You see more big benches than you would otherwise. I knew I was depressingly weak. I have done the Smolov Jr peak performance powerlifting program twice. Well the pain is only in my left shoulder mostly when I bench press and I do take care of my form. Haven't tested my max yet, will do in 2 weeks. I bench about 260 for my max normal bench, but My max incline is like 185, and I struggle with all incline bench lifts over about 135. If your shoulders are too tired to perform sub-maximal OHP after bench press, you are pressing I have gotten an x ray done but everything was good. With board presses, the bar touches at only one point in the center of the body as opposed to two points on the rack pins. I struggle lifting 135lbs for the final few reps (I usually try doing 8-12 reps). Check out the video “Fix your bar path for a stronger bench press” by Alan Thrall on YouTube. For reference my working sets on push day are 70 lbs for 5x5 on OHP and 30 lbs for 3x8-12 on incline dumbbell press. Or check it out in the app stores it's because they haven't gotten deadlift form down or their grip is weak. Many gym-goers (men especially) make it sound like bench press is the be-all-end-all of strength. DB incline pressing at various angles and overhead pressing have great carry over. Squeeze your glutes and press with your legs. Dips for volume (3x10, for example), incline bench heavy (3x5, for example). For bench pressing, board presses can be considered partials. Then I end the day with cable Lateral raises for side delt and overhead tricep extensions with cables When I bench, I actually open up my hips very wide to make my glutes as big as possible so I can arch as high as possible while planting all the weight on my feet for good leg drive. If your goal is to bench more you're most likely better of benching more. I tried deloading, changing rep schemes, volume, etc. You should have a gap big enough for someone's arm to slide under your lumbar spine. If the weights get heavy, it is a lot easier to get in consistent position on the bench set up, than it is to hang 100+ lbs around your waist. Paused Bench is just your typical competition bench, but when you focus on staying tight and losing that momentum at the bottom it will make a big difference for you. I feel really shitty about my bench, I see guys in the gym who are skinnier and So I've moved to a PHUL routine from strength building routines, and my first time putting incline bench into my lifts in years (during bro splits of fuck around-itis). Hit your over head presses so your deltoids can activate more and use your legs when you bench (firmly press them on the ground when you press). . Nowadays I can incline bench about 140 with a barbell and do the 65 dumbbells for 3-5 reps. Week1 bench: 185 x 6, 185 x 6, 185 x 6, 185 x 6 Week2 bench: 185 x 6, 185 x 6, 185 x 6, 190 x 6 Week3 bench: 185 x 6, 185 x 6, 190 x 6, 190 x 6 And so on, etc. Reddit's Compendium to Overcoming Weak Points. Does anyone know if there is any legitimacy to this theory, and if there is what the alternative should be to hitting your chest with the bar? I have weak wrists too, and until I injured my right wrist 2 months ago (unrelated to the gym), I was finishing up one or two workouts a week by doing overhand wrist curls with very light dumbbells on a preacher curl bench. If you plan on bench pressing for the next decade or two without surgeries, you need an arch. I decided to substitute the barbell bench press with Dumbbells for time being until I am capable enough to lift the Olympic bar. I’m adding about 1 rep to my 70kg bench press weekly at the moment and I’m just wondering if that’s unreasonably slow for such a weak bench. Also, if you want to get stronger on bench press you don't need flies, you need weighted dips as assistance work. I really started this year tho, I basically just fucked around last year,and before that I just did cardio. I don't feel a burn 95% of the time nor in my delts I've still progressed my bench press though. However recently after doing bench my wrists are hurting Start with your feet up on the bench and back arched almost to the point your butt comes up off the bench. I want to know what I can do to increase my bench press and hit For some reason my bench press 1rm is way way weaker than I feel like it should be given how many reps I get on lower weight. 3 times a week is probably gonna do it. to develop the overall musculature involved in the press. Bench press and standard press too, with the touching I know that the bench press is superior and that the floor press is used as an additional exercise on top of it, but I have a busted shoulder that was repaired with a surgery. (2007, October 16). In the past year I have increased in all my lifts except for bench press. Hence why they said, if arms a weak point or a point If you’re weak off the chest in the bench press it’s either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar As a powerlifter who competes in the Bench Press, I’ve made almost every mistake in the book trying to add weight to the bar. Related Topics StrongLifts 5x5 Strength training Fitness Fitness and Nutrition comments sorted by Best Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. The ceiling in my appartement is only 2m30 high, I am 1m85 so I can't really overhead press while standing. Sometimes people are just weak at pressing genetically even though their assisting muscle groups are up to par Are your triceps weak or are you just weak? If you bench 205 and press 125 then you're still weak in both and the answer is to just get everything heavy. Both use tricep. A better comparison would be between decline bench and dips. Is this a lift that a lot of 200 lbs male but very weak bench I am 17 years old and 188 cm tall (6. View community ranking In the Top 1% of largest communities on Reddit. Male, 24, 160 lbs. Once im getting 190 for all 4 sets, ill start over adding 5lb to the last set again. The ability to bench below your chest can help build up that extra bit of strength on the bottom. Below I catalog 7 Honestly, I used to get baffled and upset with my barbell bench being weak and my bench on machine with plates and my bench with dumbbells was fine. Weak triceps. When the bench is One last point. The other thing was doing a lot of upper back work. You should still be able to press your heels firmly into the ground. If your goal is to get stronger floor presses will be fine as well. This naturally causes a weak bench because your shoulders are not as strong as your chest. Just my 2pence on the matter generally speaking, younger males care so much about bench press that they train it way too close to max and then remain in a constant state of burn out on the movement. Others had advised me to increase the number of reps for the sets. I can not press nearly as much weight in the rack press as I can in the normal bench. It's also the same thing as every other topic people get hung up on. My other lifts are much better (185 OHP, 340 squat, 420 deadlift). Paused reps on the bench is the most direct movement you want to practice, but you'll have to reduce the weight for this. I get a crippling pain throughout the whole of both biceps when I bench heavy. I had been stuck around that weight for approximately 4 months, and since adding the slingshot, I've gone up to 275x4 (Approx 310 1rm) in the last 3-4 months. Now take your feet of the bench and find that same amount of pressure in those same areas. A little weaker as had some time off bench but nothing drastic. Or check it out in the app stores   A typical flat bench press is lousy for your upper chest which is underdeveloped on most lifters. What weight do you guys recommend i should do? My latest lifts on the flat bench press was: 82,5kg x10 82,5kg x10 82,5kg x7 Thanks. What causes my vertical presses to be this weak? I can put up like 12 reps of 25kg on DB shoulder press, which is also relatively weak compared to my bench. Maybe doing some extra work with partial range of motion could help too (things like floor press, spoto press etc. Sometimes but then again there are guys with enormous delts and triceps for their body size with a good chest but their 1rm on bench is 225. When I began it took me a few weeks of working to be able to barbell bench 95lbs. Low Unfortunately, my bench press is pretty weak especially in comparison to my dumbbell chest presses. I go to use a shoulder press machine to warm up my delts but felt a bit of a weird sensation in my left shoulder. ) In one of his podcasts, Andy Baker gave another very interesting suggestion for people struggling with their lockout. I bench press 10 reps with a 45lb and a 35lb on each side of the bar and I drop the 35lb plates for 25lb plates on the third or fourth set. Maybe deload 10%, and work on form while building back up. After you hit your working sets try varying up wider and closer grips between sessions and get some extra hypertrophy. These videos are really great and recently helped me to push our a PR of 375 on the bench press. 5bw deadlift So if you compare them this way your ohp is probably pretty damn good, I'd imagine. This will also require less weight but, again, will directly translate to conventional bench progress. When bench pressing, I can't put a lot of weight on the barbell yet, because my arms are a weak spot. My bench got so bad I couldn't do the motion without a pain in my left shoulder, so I had to stop benching for a month while I let it sit I would suggest at least a mild arch to everyone. The second push day, bench is replaced with OHP. Terms & Policies My shoulders are probably my worse body part but even still my OHP is so weak compared to my bench and other presses. With Bench Press there is more The best way to increase bench though is to increase volume. My bench press shot up after I figured out a perfect setup and stroke. It's my weakest lift, and chest always been weak. I feel that incline bench has a big carry over to my comp bench. my bench went up (more stability in the body, better pressing/addressing weak points with OHP). My squats are insanely weak for my size and in comparison to weights I lift. So for you, adding more arm work or narrow bench, for your friends - more paused bench? Or you could maybe try to work your bench wider im order to benefit from a shorter lockout and negate the tricceps that way? I was in the same boat for awhile, couldn't get pass 185. The weightroom has a lot of great resources for bench press cues. The disadvantage is not in the exercise itself, but rather in the performing of the exercise. I posted a similar text over at r/fitness and many advised me to do 5x5 of the dumbbell bench press until I get strong enough for the bar. do 3 sets of 8 for each exercise. That ratio isn't all that bad, but perhaps you have a form/technique issue. I am not saying that hitting dumbbell bench won't help their flat bench, I just think that in their particular case they should spend more time benching with a barbell. Anyway doing floor presses will make you stronger at floor presses and will most likely have carryover to the bench press. Then you can move to regular bench press machine. I have been lifting off and on for a year and a half. Band pull-aparts and serratus anterior activation exercises (there’s a few, but a basic push-up plus works fine for me) helped a the best accessory for bench press is more bench press. (2012, February 25). Problem: I did barbell squats the other day (again, 5 or 6 reps, and to the point where I couldn't do another rep), and I felt "the burn" and soreness in my quads the next day. I also liked his description of the proper feeling of the actual exercise. When I continued to do dumbbell press and fly’s my left shoulder lagged behind and prevented me from finishing my sets successfully. Watch videos on how to bench. Also try pushing your hands towards each other without actually moving them while you're benching. Since then the difference has become even more pronounced. A common suggestion that I've had mixed success with is to hammer out a bunch of light weight hammer curls prior to and in between bench sets, warming up/priming the Feet - ass - shoulders. If you are pressing for health, it's probably a good idea to not retract as hard as possible. There are two usual suspects when it comes to a weak bench. I Yes the pec is the primary mover, or at least it is up until a heavy 1rm, when the tricep takes over as a dual prime mover. Bench press depends so much on technique and getting a lot of volume in works really well Hi! I want to increase my strength on the bench press. , gaining weight leads to a bigger bench Get the Reddit app Scan this QR code to download the app now. Is that the time to decrease weight and increase reps? It is worth noting one day is 5x5 bench, and another is 3x8-12 bench. If you are too weak to do a dip, you can probably still bench the bar and progress. I started out at a 50 pound dumbell bench press(25 pounds each). Or check it out in the app stores   Testosterone therapy helped increase my bench press by 50 pounds in 2 months . I am very surprised at the results. This personally makes my grip feel weak and puts my wrist in an awkward position, less so at the bottom of When I weighed ~165 my elbows would have to dip almost half a foot below the bench for the bar to touch my chest because my arch wasn't that big. I have a bench press day and another, heavier slingshot day each week. Training Maturity: Before you start worrying about weaknesses in your lift you should be at a relatively I heard that bench pressing and going all the way down to your chest is bad for your shoulders, and to combat that some professional lifters are putting 2x4's on their chest while benching. These figures will determine your starting numbers for week one. Yeah I go real light like 75lbs bench press and just do a ton of reps. Make sure every rep looks the same so you're also building the skill of the lift. I haven't done a 1 rep max for bench in a while but I would guesstimate around 155. I usually do 3 sets of bench on my push day along with 3 sets of overhead dumbell press then either cable Flys or dips depending on the day. It makes me very nervous watching short guys essentially doing a bit of a pullover to get . Don't know what the benchmark exercises would be but i use 80lbs for dumbbell shoulder press and 110lbs for skull crusher. Unfortunately my rotator cuff hurts, and I think it is because of my bench (doesn't hurt on any other exercise). Dip/Decline bench > Flat bench > Incline > OHP ^ This is in terms of how much weight you can use. Starting out lifting weights puts your body through different stimulus than it is use to. Should I keep doing it like this or is it better to put my bench in the most upright position and do the presses with back support? Pounds not KG, I just like being athletic I guess since I’m not great at powerlifting and decent at bodybuilding lol. Josh. The shoulder tuck is important, but here a few others that have really helped me: tucked elbows. In fact, it's kind of embaressing how weak it is especially for my weight. You won't see many "bodybuilding" exercises in their programs, unless they're attempting to target a weak muscle group that's hindering their performance. It's the bench that's the problem. Get the Reddit app Scan this QR code to download the app now small hands, and when I grab 100lb dumbbells in each hand, they wobble and almost fall to either side when pushing (on bench press or shoulder press). Reddit's Compendium to Overcoming Weak Points . Now after a year, all I can bench press is 80 kg, My point is not to get my bech press higher, but is that normal, I mean I started to question my training (I noticed that I do dips vertically so I don't engage my pecs) but also I noticed that there are no much body weight exercises that I've done multiple programs, including that reddit beginner PPL, a stronger by science program, and being coached by a record holding powerlifter (my bench improved a total of 0 lbs on his 12 week customised program). Both use the front delts. Retrieved from Stronglifts I pause all my bench presses, so I’ll probably throw in Larsen instead of spoto Lifting without shoulder pain can vary greatly from person to person based on the movement. Here I break your bench press down into the possible weak points, and give you approaches to correct them. Determine one rep max (tested or theoretical), and then work out 70%, 75%, and 80% of this number. Skull crushers and french press. This is also why fat people are great at squatting and benching. After I get done benching, I can't do any pulls that utilizes the bicep, so my accessory lifts are getting shafted. This creates an arched back. A 100kg OHP is a significantly more impressive lift than a 100kg bench. While you’re at it watch his “how to bench press” tutorial! He’s a great teacher. Good alternatives are the machine bench press (already mentioned in another comment, failure is not a safety issue) and weighted dips. Tuck and squeeze your shoulders back and keep them there. I mean I feel like its just because I'm weak. Aim for something around a 45 degree angle between the side of Yes it is normal for a beginner's bench to be "wobbly" and unstable. Try doing a bench press motion with your arms straight to your sides. But I digress. You’ll notice that some of these corrective actions overlap. I train the hell out of skull crushers, 5 sets (set 5 is heavy-heavy) on light bench day, french press on Heavy bench day, and then push downs/single arm kick backs for some bb work. Incline Press and Weighted Dips Depending on the angle of the Incline Press, you’ll get a large amount of the sternal pec fibers and the clavicular pec fibers, then with the Dips, you’re targeting more of the costal division, while also getting some sternal pec and a good contribution to triceps. Don't do that. I’m 172-177 pounds usually when I’m at 10-12% BF I’m my strongest around 180-185 pounds 5”11. I’m the opposite. Try adding some barbell bench variations: wider, closer, long paused, spoto press, Larsen press, but the main thing you need to pocus on is your comp bench, low rep high rep, closer to failure, further from failure, just BENCH MORE. For the triceps, add some sort of tricep focused accessory. Also, another video that has helped me immensely and one that I often forward to any friends that are struggling on their presses: Jennifer Thompson Bench Press 101. 1 in your antiquated system US kek) and I've been hitting the gym regularly since December of last year. My maxes now are: Squat: 405 Deadlift: 455 Bench: 225 My chest routine is, in order: flat bench, incline bench, cable flies, weighted dips, and tricep pulldowns, 4 sets of each. I just go with what my body responds best to and since my chest is a How to identify weak points in your bench press, fix uneven lifts, and spot common bench mistakes. To build the strongest bench press possible, identify and overcome your weaknesses. Extremely tired all the time, I had a very small appetite. Obviously the title is individually subjective. The bench press is not a good way to measure your strength there’s a lot of factors to it that being mostly technique which takes years to build up. Flat bench I've gotten to 4 reps at 230 as highest I've gone. You may have I try to workout 6 days a week (3 days on, rest, repeat) and try to bench about twice a week. I'm a bit partial to flat bench, incline bench and db flies. That last part of the range of motion in the bench press is where your shoulders get damaged the most and an arch will help you Interesting question. More reps(with the same weight), more sets, more days, test your 1 rep max, 2 rep max like once every 2 weeks. Problems getting the bar out from the chest is normally attributted to weak pecs. This always made for a weak bench, and I’d rotate the bar on hard reps. 5kg every week. I will say the number 1 thing that worked to increase strength was close grip, all the time. Athlean X has a video on it on YouTube if you want all the science behind it. I tried switching to a wider grip bench form where the webbing of my hands just barely covers the outer rings, and I had also adopted a much larger arch. It's all subjective to age, weight, experience and technique. 19 votes, 27 comments. I've tried flat bench, incline bench, pushups, cable crossovers, dumbbell flyes, landmine press and it seems that no matter what I do my front delts fatigue ruining the workout before the chest gets any real work. How much do you press? How often do you press? Read This and this. Thanks guys! Edit: currently bulking, all lifts going up faster and are stronger, bench 2x a week, I bench first in both When I first got back into lifting after a very long break, my bench was 105, squat 245, and deadlift 275. I am currently running David Laids DUP program, where i bench once a week, then follow it up with 3 sets of push press. Today I tried rack presses for the first time. Or check it out in the app stores   When I'm dumbell and bench pressing, my triceps give out way before my chest does. So i’m going to try this week to do 5x5. For an idea of what you can add to your training: 5x5 paused bench with gap @ ~80-90% of your 1RM* The last time I benched was on Friday, and today I am up for some bench press. wrists completely in line with the forearm, not angled View community ranking In the Top 5% of largest communities on Reddit. First and foremost, I usually can sense when I only have 2-3 clean reps left before my technique starts breaking down. Also consider your leverages, my deadlift and squat are far ahead of my bench, and a good part of that is due to the fact that I have long arms, long legs, and a short torso. And I have been progressing in these lifts. e. Personally, I think someone with an actual 2x bw paused on the chest bench press would already have a good idea of how to challenge themselves when a bench is unavailable. Try benching two times or more during the week. When I'm done bench pressing, my arms are tired, but my chest is not. bar at the bottom of the palm, close to the wrist rather than the fingers. Learn to do proper arch to save your shoulders and learn to use leg drive. My You can absolutely grow arms on a PPL split, but maybe not to the degree you can on a split where you have a day dedicated to arms. Larsen Press limits your arch a bit, forcing a bit more ROM and focus on stability. Your shoulders should rotate a bit toward the end of extension. My triceps are real strong but my chest has always been a huge weak point. You're lucky if you can get within 2 inches of your chest. For shoulder presses and bench press, I switched to the neutral grip dumbbell version after a shoulder injury from surfing. My bench press form is probably the best of all of my lifts because of my long-lived frustration with its lack of progress: retracted scapula, arched back, leg drive, every cue imaginable, all of it. My father has had 5 rotator cuff surgeries from tearing them so I know have genetically weak rotator cuffs. When you lay down for bench press, pull your feet in toward your butt a bit. So this is my third week of SL 5x5 and my overhead press is stalled at 30kg (~66lb) for 5x5. Not having a spotter is fine if you bench in a rack with Reddit's Compendium to Overcoming Weak Points. ) Benching was easier and post-bench-wrist-pain was not present, but I still had to search Reddit to see if others had the same cue. The dumbbells and neutral grip allowed for better movement of the shoulder to a position that didn't cause me pain while lifting. Dipping more than you can bench is normal and expected. Plus video from a powerlifting coach. For any exercise I do, I always lift until I can't possibly do another rep. So just get a program, stay on it, keep benching and it'll go up. I can do more than 100lb dumbbells but my wrists simply can't hold them, so they f Two things: one is obvious. Bench at 250 although haven't tried 1rm recently and had some good gains lately so probably even higher, squat was at 315 when I was squatting regularly (stopped from quad pain, now heavy leg press for a while) and deads were at 365 (mainly because I had only been deadlifting for like 5 months before a hernia). 1bw ohp/shoulder press 1. Lat pull downs, pullups, and rows. At that bench, you're 100% a beginner still so look more beginner oriented programs focused around bench, deadlift and squatting. That means a range of 110-130 would be normal. I'm still pretty weak compared to some of the guys in my gym but I dont ever doubt myself anymore. Is it okay to stop benching and only do floor presses? There was always people who 1RM lifts every workout. It isn't. Lift, Eat, Sleep, repeat. I have got to be in the bottom 1% for my body type. but yeah, seems like 175 The only way to find out whether or not you can bench 4 plates is to try hard for a long time. I guess you need to work your weak points or change your You can always do more triceps work with pushdowns, skullcrushers, dips, jm press, extensions etc. Anything below that and you've likely undertrained it, anything over that and you've (typically) undertrained the bench. Incline bench presses with dumbbells was the first time I really felt my chest working (normally my shoulders and some muscles sort of by my armpit seem to take over). I don’t know my max in bench press because I don’t want to hurt my wrists (had bad injuries in the past due to my old work). Plus during squats sometimes when I hold the back on traps I feel some pain in my left shoulder again, is it lack of flexibility or is it just weak? I have been going to the gym for like 1. Heavy weight high reps. Addressing Weak Points | Bench | Mid-Range | JTSstrength. You are pressing at a different angle than flat bench. But I feel very confident of a 275 or more. After gaining 20 lbs and improving my arch my elbows only dip ~2-3 inches below the bench so my shoulders can handle more bench volume. Weak wrists If you wanna bench more weight, you just need to bench MORE. I get 15 reps on 135, but I can barely even do 175 for one. Training your upper body won’t make you look like Arnold and the whole “lifting weights makes women bulky” bs is one of the single most pervasive gym myths around. Point here is, some people quicker, some slower, but for most people it takes a long ass time to progress. Last couple of years I progressed from 75 lbs (35 kg) barbell bench press to 185 lbs (85kg) barbell bench, 225 lbs/100 kg squat and 235 lbs deadlift. But getting down votes because I don't consider 225lb 1RM strong shows how weak this sub is. Hit the middle delts and rear delts with plenty of heavy overhead pressing, kettlebell pressing, and lateral raises. I agree with you on lats for the bench press, but I think the same can be said about quads for the deadlift. I’ve heard people say longer arm equals weak bench, but I don’t see it. Video yourself, watch Alan Thralls and Brian Alsruhes videos on the benchpress and see what you can use. Just give it a shot if it seems fun/interesting to you and report back with how 8 sets of Barbell Overhead Press 8 sets of Barbell Bench Press 100-200 reps of push assistance, eg Monday: 5x10 dips Tuesday: 5x10 Shoulder Press Thursday: 5x10 incline DB Bench Friday: 5x10 Flat DB bench Obviously replace with what you need to work on. I’ve always done 3x10 and i don’t do 1 PR max. Edit: As pointed out below, second bench press is 3x8-12, not 5x8-12 so I fixed that. My wingspan is about 80 inches and I can bench 40 Do bench press 3x6, start with weight u can do comfortably and increase weight by 2. When I increase the weight by 5 lbs every week, I eventually fail. Yes you can do bench press as a girl. Am I doing something wrong? Yea this, I been away from the gym for some time I could bench a decent amount back then, during my off time I just did pull-ups and push-ups here and there, recent back in the gym And my bench is surprisingly decent, can do 185 6-8 times just need to get those stabilizing muscles back in check im 5-11 175lbs so not a big dude OHP is ~60-70% of your bench press, assuming you train them both the same amount. Sounds like something someone with a small chest and weak bench would say. Bench is my best lift, I'm not Eric Sporo obviously but I can bench 405. This made the bottom portion of the bench a nightmare. Today I decided to try the rack press. It’s likely just a movement you aren’t used to giving you trouble because you haven’t practiced it. The pain is an intense burning in the whole muscle but mainly in the lower bulk. Strengthen the pecs with incline presses or even weighted push ups with both barbell and dumbbells. Or check it out in the app stores   This is unimportant when it comes to progressing on the bench press. For chest press, I do it with the back of the bench at approx 15-30 degrees of incline. Theoretically, you are not lowering the bar as far as you would on a normal bench press. Weighted dips especially are what have helped me struggle less at the bottom of the bench. The board presses feel like a real bench press more. To add to this, as a short guy, I simply can't get a good safe lift off on the pre-fab incline bench racks. What I did was bench more often and fix my form. If you feel you honestly can only add 5lbs per month to bench/press (10 for squat/dead), then you should do 5/3/1. Look weak as hell (not like you at all) but can do like 225 lbs in 3 sets of 15 reps or 3 sets of 15, 10 and 8 reps (sometimes 10) of 250 lbs. xfcphxsh qmnvui xfrsq rkh hmw zev sovtax heemb myds yuw slwoi bvw gqkp shprf jfbzb