Hi everybody,

Just would like to start new topic just like deadlift topic..

Please feel free to share any doubts and questions on bench press exercise.. Sharing own progress is also encourage..

Start with me first, ehem..

Today, went to the gym, just to try out one rep max for bench press after 4-5 months..

Currently at 77.5kg, first attempt got 108kg successful lift.. second attempt got 110kg successful lift..but the spotters hand were at the bar..so probably need to repeat the lift later on maybe early next month..

Both lifts were 2 inches off the chest..

Kinda feel happy



Any bench presser fans?

i have no balls to go for 1rm for my bench.
my last bench was 155 for 5 reps.

and i`m at your weight 78kg lol i`m so weak.

My bench press poundage is the worst compared to squat and deadlift. Been stagnant at 105lbs since I can remember. Never ever go beyond 105 lbs. Sigh~

After doing dumbbell bench presses(24kg each) for 3 weeks, even 50kg 2x5reps on the normal bench felt like fuuuu

Don't know why my dumbbell press didn't have much carryover effect. (I was already doing 45kg 5x5 effortlessly before I switched to dumbbell BP for 3 weeks)

I wanna reach his level.

Doing a 5x5 scheme for now. Testing it out since I never did it before.

First session 85kg, adding on for next workout.

Tbh I never did a 1 rep max before since I don't have a training partner lol.

---

Added on October 25, 2012, 9:13 amFastest way to increase poundages imo is using barbell. Db to barbell won't have much carryover since you're training stabilizing muscles which isn't used as much for barbell presses.

Switch back to barbell, cut weight back by a few lbs and start over.

This post has been edited by mikehuan: Oct 25 2012, 09:13 AM

Being a victim to Tendonitis (still am), switching over to DBs really don't do much. I can vouch also that microloading for barbell bench press is a lot better. Gives a mental boost too.

And like mike said, you may want to cut back abit. Or you're either doing some program for a while now and due for a change. When the body gets used to a certain type/method of stress, it'll just easily adapt to it.

Supaturk take roids right? I mean he's part of the aesthetics crew who openly admitted to taking roids.

Yes!

That's impressive even for roiders.

Here is some of the tips found on the stronglifts 5x5 regarding bench pressing tips:

5 Tips to Improve Bench Press Technique:
1. Keep proper arch to your back, an arched back creates a decline pressing position and everybody knows you can decline press more weight then incline or flat. It does this by giving your body more leverage and cuts the total distance the bar has to travel by nearly half.

2. Keep the proper grip width, If you grip too narrow you won’t be able to lift as much as you will be recruiting more triceps and lest chest, too wide and you will not be able to do as much weight, and you will get less travel. You want your forearms perpendicular to the floor when the bar is touching your chest.

3. Lock in your back, I picture my lats squeezing together so hard that they actually pinch the bench. If you can keep your back tight and strong it will provide the optimal platform for when you are pushing all of that weight off of your chest. Also be sure to get your rear shoulders as flat to the bench as possible, again this just adds to the strength of the platform that you are pressing from.

4. Keep your feet in a wide stance, this will give you more stability and a stronger platform to push from. There are two placement positions that can give you great results, one is to keep your feet flat to the ground and the weight of your legs positioned on your heels. The other placement is to put your feet as far behind you as possible even as far so that your feet are nearly directly below your glutes and put all of your leg weight on your toes. The increased leverage can help to increase your bench pressing power and help you to add weight quicker to your bench press.

5. Get the proper grip on the bar, by doing so you will gain more power and control of the weight. Put the bar in the palm of your hand and squeeze the bar tightly, I have heard that if you imagine that you are bending the bar like you can a raw spaghetti noodle you will increase your power in the bench.

---

Added on October 25, 2012, 10:25 amMind to share your current progress maybe? You're darlight79's training partner right?

This post has been edited by Seasick85: Oct 25 2012, 10:25 AM

Max i can go is 40kg. Just started since last week. I also dont have a training partner but on the last set, i just ask anyone who are free at that time to be my spotter.. Muka tebal but lantakla

Correct but am not really progressing,stuck at about 100kgsX6 cause rotator cuff is acting up.

My weight is also around 40kg when I first started..don't be shy to ask for spotter since you never know when will the bar be trapping you down there..in fact this is how we do it in the gym.. no harm done plus you'll make good networking inside the gym as well..

Mind to ask you, are you a girl or guy? From your avatar is a girl? For a girl to be benching 40kg is considered as very good

---

Added on October 25, 2012, 11:17 amPretty good..how long have you been benching? I'm currently somewhere at 5-6 reps for 100kg as well..depends on the condition during that time..rotator issue have been bugging bench pressers for quite some time..maybe it's bcoz you going to low as touching the chest? Have you tried some rotator exercises?

You doing Smith or free weights?

This post has been edited by Seasick85: Oct 25 2012, 11:17 AM

Liar. Even with cuff problems you bench heavier than that. And it's bench day today. I don't think wanna for supersets. No mood.

You guys are surely strong..i can only hope to bench 120kg by next year..hopefully..



This post has been edited by Seasick85: Oct 25 2012, 11:53 AM

Lol. This is turning into the other epeen thread.

as i don't have any partner as a spotter at the gym... my progress is quite slow compared to last year when i do have partner.. i never do 1RM. and i used power rack as my bench presses safety measure.. if i failed.. at least the bar will catch it for me..hehe.. btw.. my highest achievement is at 95KG 3 reps.. the 4 rep i dah failed.. nasib baik ada bar.. few inches from my chest. lege..

Just want to ask..normally for chest.. i do flat bench press (barbell or dumbell), incline (barbell or dumbell),fly (machine/ dumbell), pullover etc... do we necessarily need to do decline benchpress.. i replaced it with only dips.. cause my gym don't have decline bench.

Long time!
Screwed my rotator cuff climbing actually.
Both also can but smith I can go heavier!

Lets do triple sets then!

I thought that's why it was created!

That's quite an achievement too.. Actually I dun think that a spotter is a necessity in order to progress for the bench press..in fact for any exercise.. A spotter only helps you when you're about to fail or testing out one rep max.. Progress actually depends a lot on your training regime and off course diet and rest..

You know, I only used flat bench press as main exercise to improve my bench press.. sometimes I do incline but the only difference is that you are actually utilizing front shoulder muscles during incline more compare to flat, so the incline I substituted with front shoulder and lateral shoulder exercise..i don't do machines as well not to mention pull over.. That too me just adds more volume to the chest..unless you've not really push your bench to the limit..

I used to do declines before this, but since I learned the arching way of bench press. now I don't do declines anymore..its the same thing as trying to further exhaust your chest while I can do it during flat bench...

Dips are good, you mean that you did decline dips? Its the same as decline bench so yeah..

Other parts that supports my bench press numbers are triceps, back, traps and good form which I do separately on different days.. eg shoulder presses, close grip bench, bent rows, deadlifts, hammers etc..

Bench press vids will always stoke egos. Lol.

where are u now adix? bench press thread without adix's post is not a bench press thread..

Who's adix?

lowyat.net superhero.

must be on par with fabians in the league of the geeky powerlifters of lowyat forum.

NATO (No action talk only)?

WORD!!!

Lol... nasty!!!

Come to think of it, he said he wanted to make a deadlift vid? Lol

2 threads, 2 missing vids, double the lulz.

i did 30kg for 10reps for 5sets...
should i increase the weight??

what's your 1RM? once you find that out, go for 50-60% for 10 reps. you could go for 70% of your 1RM too but with longer rests in between sets.

What's ur 1RM for flat bench? Are u duin strength or hypertrophy regime?

---

Added on October 27, 2012, 9:10 amYou should do:

1st set 50kg x 8 reps
2nd set 45kg x 8 reps
3rd set 40kg x 8 reps
4th set 35kg x 8 reps





This post has been edited by Seasick85: Oct 27 2012, 09:10 AM

never check my RM..
will try later, maybe around 60 to 70kg i guess..

---

Added on October 27, 2012, 11:37 ami dont think i can do 50 for 8reps.. haha.. i do it alone without patner actually..

This post has been edited by hoholala: Oct 27 2012, 11:37 AM

only 220lbs. strength because i'm working towards my first powerlifting meet next year.

Mind to ask you, but where is normally powerlifter meeting being held in msia? I suppose its for down syndrome people only?

i'm training in canada and i'm referring to one of the leagues that i've had the opportunity to see which happened to be the league that people with downs syndrome participated. and this was referring to your deadlifting thread btw.

you don't need a partner. you need a rack with pins/arms so that you can attempt your 1RM and fail safely.

I see.. I thought you're a Malaysian..forgive me.. All the best to you..

In msia, powerlifting is not very popular..only bodybuilding activities..

i am malaysian. i'm just temporarily located in another country that's all. yes, i know bodybuilding is very much the vocation of most gym goers back home. when i'm back home, i'm usually training at the gym rakyat in taman maluri which has a lot of bodybuilder type guys.

anyway, we're straying off topic.

back to bench press technique discussions.

I'm training there too! I heard my friend lar, i dunno is he bullshiting or not, his my gym partner and one day he go to the gym without me i got something to do he told me that day at locker room those bodybuilder type guys inject juices infront of them in the locker room and told my friend "Nak besar perlu guna ini" using needles.
I'm kinda skeptic.

ok then.. will do that later.. thanks..

OR, if you want to estimate your One Rep Max without performing it, use the ORM calculator is to estimate as per link below:

http://www.timinvermont.com/fitness/orm.htm

Eg. Enter your weight lifted, number of repetitions (PLEASE enter at most 5 reps to get accurate result)..

You haven't been to gyms enough. I know a lot of juicers and you'll meet a lot of them along the way. Just that not many people will openly admit to juicing.

Yeah my gym rakyat only allow friday and saturday for 15-17 years old. I lie bout my age this year thou.

juicing doesn't mean that the person 'cheated' or is 'bad' unless he/she participates in a league/competition that doesn't allow juicing (but they have drug tests for that).

it's up to the individual but a caveat which probably has been said a million times here before, juicing doesn't automatically makes you 'big'. these guys still put in a lot of work to get big.

again, straying from the point. back to bench pressing.

Ok. Please don't stray from the topic.

Anybody else would like to share their progress on bench press? Any video is preferred.

Alright my bad, bout bench press, you guys do freeweight or smith machine? if i use smith machine i could bench 20kg which is the max for me good and nice form. but if i just add 2.5kg on both sides on freeweight barbell, its always unstable and unbalance. I prefer freeweights thou as it i can feel the tension on my chest more than the smith machine ._. Anyway to fix that unstable or unbalance ?

So many people underestimate the Smith as a chest builder. =)

Well yeah, since smith machine able to lift more, but i can't feel the tension on my chest during bench pressing on smith machine compare to free weights bench press. Plus smith machine is always occupied in my gym ._.

You have to know that the smith machine 'barbell' weight is 15lbs whereas the Olympic Barbell weight 45lbs. That is why you can lift more weight on smith machine compared to free weight (and due to less stability needed compared to free weight)

Yes i'm aware of that. The problem is the stability now i'm facing

Try to include some shoulder exercises to improve bench press stability.

Shoulder presses, dumbbell n barbell, front n lateral raises..

Do more bent over rows to improve on back thickness to get solid base to press during bench press..

Do more bench press too..

---

Added on October 29, 2012, 11:22 amYeap..actually if freeweight is not available, Smith Machine is my choice to build chest..bcoz its offer the same muscle exhaustion towards chest part..but not on stability..for stability, still need to do stability parts like front shoulders, traps, back etc.. Really can't compared the weights used at Smith Machine with Freeweight bench press..for me, totally different.. I just assumed that I wanted to do freeweight to get overall growth for upper body..

---

Added on October 29, 2012, 11:26 amI think I know why you said that you don't feel the tension on your chest using smith..really its not the issue of smith vs machine..its more like you need to learn correct basic form of the bench exercises eg both smith n free bench..

My advice is, do a lot more, make it accustomed to your body n then only make comparisons maybe after few months eg 5-6 months when you've developed some basic strength of bench..its bcoz if I explain now, you won't appreciate or understand what I said..you still need to do it yourself n do more..

People who compared both smith n freeweight benches and have certain regime towards it has already been benching for quite some time, so hope you understand that..

Gudluck!

---

Added on October 29, 2012, 11:36 amBesides maybe the weight of bar, there a lot of factors contributing to Smith Vs Freeweight Benches. Despite that, both works one common part, chest..

---

Added on October 30, 2012, 6:27 amBump!

---

Added on October 30, 2012, 10:09 amYesterday, went to the gym, as usual, bench press routine..started off with some warm ups.. 1st set 100kg x 4 reps + 1 forced rep..2nd set 96.5kg x 4 reps..3rd set 94kg x 4 reps..4th set 94 x 3 reps..

After that, came this one person..never seen him before..doin incline progressing up to bench 90kg x 8..then for flat, progressing up to bench 100kg x 8 reps..

Then came few more people, do 100kg x 6, another one did 100kg x 4..fuhh so many of good bench presser yesterday..all are at least 90kg ++ bodyweight..

Feel like need to work harder..

This post has been edited by Seasick85: Oct 30 2012, 10:09 AM

i've just recently changed from bench pressing to DB press...
my dominant hand always takes precedence when it comes to BB press..and it leaves my lefty underworked...
what do u think guys? anyone has this problem?

Yes, in fact, that's a good choice..switching to db offer u the advantage of to work your left n right hand balance..since your new to bb i guess once you've got your left n right almost the same, then you can switch back to bb coz bb advantage is to hold more weights compared to db..

Try for 1 month work the db weights up from where you are eg 1st week db 30lb, 2nd week 35lb, 3rd week 40lb, 4th week 45lb, then switch back to bb n see the result..

But make sure your db forms are done correctly, treat both hands the same, both left n right hand goes up n down same..

great advice..then at least i'm on the right track..i'm now doing 15x35, 12x40, 8x45 dropset with 8x35..
friggin tiny wrists gives way before chest does..

A good article on bench press whether is it good or not to touch chest and the reason being so:

http://www.aworkoutroutine.com/should-bar-...ll-bench-press/

Personally, I'm 2 inches off my chest and still get good pump, in fact constant tension at the bottom makes it harder on chest..

And i tell you that the average person should touch their chest. Everyone is looking forward to improve their chest and bench press poundage but no one wants to do as full ROM as possible.

Average as if bar touching chest at 90 degree elbow or lower? Do you think 2 inches is acceptable?

I really feel that if one is doing a variation of FLAT bench, touch the damn chest. This is my opinion. I mean, one can read as many articles as they want for justification of not doing full ROM, but if they look in the mirror and their chest is not improving, then what does it say right? They're only fooling themselves. Do you get me bro?

Yeah, you mean overall chest development? Yeah I get that as long as your chest is getting bigger n stronger, touching or not touching doens't matter?

What do you mean by variations of flat bench? Incline and decline or bottom, middle , and top part of ROM?

I mean.... touching matters. And variations like db bench, machine bench, smith bench.

For example, mikehuan's chest is getting better cos he touches himself a lot. In the gym. At night. During bench.

This post has been edited by darklight79: Oct 31 2012, 01:26 PM

REPORTED

sei troll

Ok fine, the only time you don't touch yourself is while benching cos you have to grip the bar. But... that's it.

---

Added on October 31, 2012, 1:28 pmEh mike Jacqueline Smith benching 80kgs dy for a few reps. Not bad.

This post has been edited by darklight79: Oct 31 2012, 01:28 PM

Ok. But despite your big bench, you still do db?

hohoho..maybe if he do bench throws i suppose he can do that..jk jk..

Previous PR how much?

Last db bench was 125 pounders. But i had to stop. Rotator cuff probs.

I dunno you ask her. We're benching again today. Probably take a few vids.

Oo icic..you got 125lb db at ur gym? wow..the most that we have here is around 60lb at kbs..so still stick to barbells.. luckily i dun have balancing issue..

Do a bench press today, i train at smith machine i find it hard to put my elbow out side when i lift it down, in positioning looks ok then when started to lift it just like my elbow goes back and from up looks like a 1 straight line

You can only tuck your elbow to your side if you bench free weight. If you are using Smith, you need to flare them out since it only moves in one direction.

You should go for free weight bench..it offers a lot to your "accessories" muscles eg front shoulder, back, traps..

I used to have the same problem while converting my free weight bench lifts coz the free weight is not a straight line..

Oh that explains ._.

This makes me wanna bench 140kg++!!

what is the ratio of bench weight / body weight should i go for?
for a person who has been working out for a while.

i know this is subjective but i just want an idea how do you measure a strength of a person by his bodyweight.

lets say for five reps. 1x bodyweight? 1.5? even 2x?
for me, just 70kg for 5 reps at 79-80 bodyweight...

1.5x is generally the first big goal after being able to bench your BW.

http://www.topendsports.com/testing/tests/...bench-press.htm

Generally, I would go for 1.5x bodyweight..but as per the link above, depends on your goal..sometimes as much as 1.15-1.29 is considered average and 1.3-1.6 is considered good.. excellent for 1.6x..i use this as my guide and bench target..

current i maxed at 110kg at 77.5kg bodyweight, which translates at 1.42x bodyweight, can be considered good..but not excellent..

You can only estimate using calculator for low rep to estimate one rep max, but preferred if you go for the actual test as calculator tends to be inaccurate sometimes.. let me know when you've tried your max on bench press..

Just wanna ask u guys bout benchpressing. Arching ur back is the correct way or back flat is the right way? Too many inputs from diff sources makes me

A slight arch is good so that you can put all the pressure on your upper back. A lot of arch is good if you are training for PL. Lots of Arch = Shorter ROM = Easier Bench.

Thanks for the info bro. Few of the answers from gym members with nicely, just right size built chest:
- arching will hurt ur backbone if done wrongly
- arching is the WRONG way. Should be flat on the back.
- just do whichever u feel comfortable <---- better don't answer like dat

Myself notice i do arch a bit when benchpressing.

Well, for me, I would try to get the answers from people who bench with crazy poundage. Why? Because it's the technique that matters, and yes genetics too.

Here is a bench technique video from Dave Tate:



Who is Dave Tate?

it depends on the purpose of your bench. if it's to lift the most weight possible then choose more arch with knees pointed down at an angle with your feet tucked close to the bench behind your knee. as alien9 mentioned, the bigger you arch, the shorter the range of motion is. this position also emphasizes leg drive during the press.

if you're hurting your lower back, you are probably not setup correctly though a little discomfort in that region is common because you're setting up your body to be as tight as possible. if you feel a sharp pain then there's something wrong with your lower back and should get it checked out. with sufficient stretching, your back will get used to this.

i think even if you bench for bodybuilding purposes, you would still incorporate a slight arch because your body would end up being more stable supporting the load through your upper back and glutes rather than between your upper and lower back.

alien9 & whatdamn : Thanks for the input as i got a clearer pictures now

why am i brought into this?

and am NOT benching 80kg yet la.... dun simply say! The last i bench with DL (last week) was only 130lbs on a smith (not including the smith bar weight) and only 2 reps leh.

Record was 180lbs on a lying-down plate loaded hammerstrength machine when i was working in FF umpteen years ago.....

No.

No? AFAIK, the smith barbell is only moving on one straight line (up and down only). If you want to use the 'tuck elbow beside chest' technique and in order for the elbow is directly below the bar, you need to do in using free weight.

disagree, i can do CGBP on smith just fine?

and my form on smith and free weights are the same. so long you're not doing powerlifting style you're pretty much going up and down on a roughly straight line

agreed. using the smith, you might have the bar traveling up and away from your wrist if you were to tuck your elbows to your sides since the bar is strictly moving in one plane only.

Hurm, if you are doing CGBP on smith, where will the bar touch on your chest if I may ask?

---

Added on November 8, 2012, 12:49 amJust saw a few vids on youtube on CGBP using smith. What I've notice is that the grip is close grip but the elbow still need to be flared as opposed what McDBigMaC want which is using the PL bench style.

This post has been edited by alien9: Nov 8 2012, 12:51 AM

best option is to mix both free weight and smith machine bench presses to confused the muscle to grow more.Im alternting them each week

The less elbow flare the more tricep activation OVER chest. I'm sure you know this.
For cgbp smith you can still tuck in at the bottom of the lift but it will flare out on the way up to compensate. The bar touches the sternum for me.

For normal smith bench of course u can't do it pl style. Why would u wanna do it that way anyways?

guys need opinion on benching, my shoulder and traps usually give up before my chest, usually the next day i only feels sore at my outer pecs but not inner pecs, and i've tried all kinds of grip, wide or narrow... this had already last for 4 months, im 9 months into lifting, all my other parts developed well but not my inner chest... i looks like i have a saggy boobs zzz

could it be the chance my forms are wrong, or my traps and shoulder are undertraining so it could not par with my chest... i can only dumbbell shoulder press 45lbs 5x5 at 163cm 64kg =(

*and yeah i watched several youtube video and followed their form but still my shoulder and traps gave up first zzzzz

This post has been edited by Manlet: Nov 8 2012, 08:49 PM

As far as I know, the shoulder and triceps (traps?) are secondary muscles that will be used during bench press and chest being the primary. Some people do advices to exhaust the pecs first by doing isolation exercises for pecs such as cable flys or you can make the weak secondary muscles stronger to meet your bench level.

And btw, there are only two pecs group which are upper and lower pecs. There is no outer, middle, inner, up top pec.

I don't even feel strain on my traps while benching. There's no such thing as inner outer pecs thing. Simply put, your pecs are not developed.

holyshit lol but my traps are feelling something but not triceps i've tried benching with elbow tucked in, and then my forearm muscle cramp

Well, that must mean that your form is incorrect. If you didn't feel it on your triceps, there must be something wrong especially using the 'elbow tucked in' method.

Yeah. Especially on the close grip bench.. how can you not feel anything on your triceps at all???!!

more on forearm then triceps, i cant really go heavy if close grip cuse of forearm....well but at least i feel something on both triceps and chest on dips, so i've love dips more then benching lol

those problem exist only with barbell bench, dumbell bench i felt my ketiak and shoulder tired

This post has been edited by Manlet: Nov 8 2012, 11:23 PM

you should not literaly tuck your elbows to your sides but the movement when you are lowering the bar feels as though you are pushing your elbows to your sides.

there are a number of resources that will tell you to 'bend the bar' and that is exactly the movement that you want while pressing.