i am newbies in workout program..less than 1 month..
until now i have problem with bench press.
i use 40kg barbell.can do less than 6 reps. when im going to 6th,my arm cant push the bar anymore.
i dont think its my limit because i dont feel any sensation my muscle.
any opinion?

u need to do ur warm up routine first.jog for 5 minutes (at least),stretching then start with lower weight first \,rest for 30-40 seconds,continue by adding weight bit by bit until it reach ur maximum capability (when u cant do more than 6 reps).after that restretch ur muscle to increase bloodflow

i suggest warming up with doing some stretches, no jogging required. Do your warmup sets, which in this case, might be the bar only.

If you feel like your muscles aren't worked, it could be due to improper form, and you're not using the right muscles, or your other body parts, other than chest, involved in the pressing movement, are too weak. People here usually suggest high volume sets, going up to 10-12 reps/ set.
Personally, i would suggest that you try 5x5, building up a decent base first, before moving on to a higher volume. Try and see if it works for you

Lower down the weight u carry first start with 20kg 3set ,25 then 30kg,consistently u will gain and then u putore weight for carry ....


This post has been edited by Sebastiank21: Mar 12 2011, 09:33 AM

As with most newbies trying to bench, check your technique.





This post has been edited by statikinetic: Mar 12 2011, 10:37 AM

jogging as a warm up is a bad idea. by the time u r done with it, ur body is trying to recover and doing strength after that is certainly not going to help.

try go for volume reps, not heavier weights. for every sets, go for 15-12-10-8.
if u think u want to press heavy ass weights for the last set, ask for a spotter.

thanks man, great video links.

Some extras for the intermediates on the nitty gritty details of 2 basic exercises :

Bench Press



Squat

Fullrange of motion
Let's you control the weight not weight control you

This post has been edited by arekey: Mar 12 2011, 04:15 PM