[quote]dnlcdstn wrote:
Wow. I don’t feel so bad now. I’m a horrible bencher with a max of 265 and set of 225X6. I have db benched 105X6 though. Not big numbers at all, but for a lanky framed individual I can live with it. I could dunk at 6’ so I’m built for running and jumping. And hawt abbbbzzzzz[/quote]
lets see a video of you dunking. Theres a vert thread in the conditioning forum… Post it over there. that would be sweet[/quote]
I doubt that I could still dunk. Doing plyos’ and olympic lifting for football in high school and college gave me some hops, but now I could prolly dunk a tennis ball if I’m lucky. Haven’t tried in years so I might have to see where I’m at.[/quote]
ahhh I see. I am currently working on trying to dunk… thats why I was so interested. Its a confidence booster to see guys close to my size who can dunk (especially when they’re white guys cause of the whole “white men cant jump” thing)
There’s a LOT of technique involved in bench pressing. It’s like a tennis serve, or driving a golf ball… more than just whacking away as hard as possible. For more info, there is a GREAT video series on bench technique at EliteFTS.
Also, it can take time to get good at benching… it used tom be my worst lift, now (many years later) it’s one of my best.
If your weights aren’t going up, look at your loading parameters. Vary your weights and reps with light/medium/heavy days.
Close grip bench presses should be your primary triceps movement (I personally go very narrow).
Thibadeau gave a great suggestion that worked for me personally (before his current Neural Charge approach, but similar). After your last work set, remove weight so you have about 60 -70% of that load on the bar (adjust to taste - it should be light, but not ridiculously light). Do explosive reps up (with perfect form) then lower with normal/slow speed. Rest the bar on the chest for a full count, then explode up. As soon as you can’t do an explosive ‘positive’ rep, end the set (do not grind out additional reps - it’s not a “pump” set).
Definitely watch that bench video series at EliteFTS though.
Watching the bench series and reading the dave tate info on the matter. My technique is decent but I don’t think its “engrained” like it should be yet, I want every rep to be automatic piston-like.
I may try that CT technique. I need to see if CT’s “shrugging throughout the lift” as posted in his training lab works well for me, but my bench is a lot more consistent as long as I focus on the general “good benching principles”
Wish me luck for 200+for reps in the near future, ha.
My bench is pretty shit I press 100kg for 5. However I have always forund that when I focus for a few weeks on strength (reps under 5) I improve by 5-10 kgs.
There are a dozen guys who bench around the same as me at my gym and a couple who can bench 140 but they only do a partial rep.
I’m going to focus a lot more on pure strength for my bench because my chest is aesthetically a strong bodypart anyway.
When it comes to powerlifting standards I don’t count those half-rep guys bench presses as actual bench presses. Yeah, I can do 50 lbs more as well if I was just doing the top part of the movement.
Off-topic but I feel similarly about the guys with no calves doing half-rep bouncing calf raises.
I have a pretty shit bench also. Im also still a newbie, but it seems to me like there are two types of lifters. Chest dominant and triceps dominant. I have a decent chest, but my triceps are little babies. So I blame them for having a weaker bench(max ~210lbs); my friend on the other hand has huge triceps but 0 chest. But I still have a lot of lifting ahead of myself, so I know the numbers will go up as my muscle goes up.
Trainings going well. Found after shoulders is best time to do CGBP, had hit shoulders pretty hard but with 2 fingers on knurling/2 fingers on smooth grip i had 0 shoulder pain and hit a natural groove 2-3 inches off chest where it just seemed right to press from to make it “all tricep”. Actually love them done like this especially combined with CTs “shrugging throughout the bench”. Makes me excited to bench in all ways.
Now if I could just find a way to include dips that didn’t interfere with other chest/shoulder work, I’d be officially happy with my split. Either way I know the weights/reps will progress week-to-week for quite awhile yet…
Guys who bench around 200 (Give or take 50) what is your body weight? My training partner has impressive chest development aesthetics wise. His bench at 205 at Bw of 135. Curious as to your Bw for the lift.
Is it at all surprising that there are so many people struggling to bench 225 for reps on a site where the general advice is to do 1-3 “top sets to failure” per body part, per week? Hell, I saw a training log on here recently where some kid basically bragged about doing maybe 4 difficult reps for his ENTIRE workout. That might work for some, but most people are going to have to actually do some WORK to get bigger and stronger.
A 225 bench is seen as the holy grail for a beginner, the big two plates per side. Good form for reps I think its a respectable lift. Coach Thibs training partner Nick has a bench around 300 and so does Nate Green. So why if guys can bench 225 are they saying “oh its shit”. There both advanced trainers, I think guys are worried about being seen as “weak” and “not training right”.
[quote]Stronghold wrote:
Is it at all surprising that there are so many people struggling to bench 225 for reps on a site where the general advice is to do 1-3 “top sets to failure” per body part, per week? Hell, I saw a training log on here recently where some kid basically bragged about doing maybe 4 difficult reps for his ENTIRE workout. That might work for some, but most people are going to have to actually do some WORK to get bigger and stronger.[/quote]
[quote]Nick_Graham wrote:
A 225 bench is seen as the holy grail for a beginner, the big two plates per side. Good form for reps I think its a respectable lift. Coach Thibs training partner Nick has a bench around 300 and so does Nate Green. So why if guys can bench 225 are they saying “oh its shit”. There both advanced trainers, I think guys are worried about being seen as “weak” and “not training right”. [/quote]
This.
225 is my next big goal. I’ve never gotten it before, and although I never ask someone, “what do you bench?” it’s still a huge goal for a littler guy like me. My goal is to get 225x2/3 (2 or 3, not two thirds of a rep) at my current weight. I’ll be a happy dude the first time I get it.
[quote]Nick_Graham wrote:
A 225 bench is seen as the holy grail for a beginner, the big two plates per side. Good form for reps I think its a respectable lift. Coach Thibs training partner Nick has a bench around 300 and so does Nate Green. So why if guys can bench 225 are they saying “oh its shit”. There both advanced trainers, I think guys are worried about being seen as “weak” and “not training right”. [/quote]
This.
225 is my next big goal. I’ve never gotten it before, and although I never ask someone, “what do you bench?” it’s still a huge goal for a littler guy like me. My goal is to get 225x2/3 (2 or 3, not two thirds of a rep) at my current weight. I’ll be a happy dude the first time I get it. [/quote]
There’s a bit of a difference between your 130something lb 5’9 self trying to bench 225 for reps (=pretty good lift actually, especially with you being of average height yet so light) and someone weighing, say, 200+ at the same height still not doing it after years of training.
That being said… Assuming that the data in your profile is still up to date… Getting heavier overall is likely going to help you a ton with benching strength… Even a very lean 130-140 at 5’9 is fairly skinny, and leverages (and the extra muscle mass, obviously) help a ton with pressing.
If that’s not an option for whatever reason, then good luck with your current goal. It’s certainly respectable considering the circumstances.
Usually, guys weighing so little at your height are beginners… If you can get that lift, then you may have some serious potential for a big raw bench esp. once you balance out your leverages etc by getting a little bigger. Not sure if that’s what you want, but I figure I’d mention it.
I can’t really beat myself up too much for not being able to hit 225 on the flat bench, I have a myriad of reasons (not excuses) but I’ve been making good progress so far. Recently got over my wrist injury (thanks to Al Caslow) and last week I hit an all time PR of 185 for 5 or 6, can’t remember.
[quote]Nick_Graham wrote:
A 225 bench is seen as the holy grail for a beginner, the big two plates per side. Good form for reps I think its a respectable lift. Coach Thibs training partner Nick has a bench around 300 and so does Nate Green. So why if guys can bench 225 are they saying “oh its shit”. There both advanced trainers, I think guys are worried about being seen as “weak” and “not training right”. [/quote]
Nate Greens bench is at least 350 as he has a picture benching that… as for CTs training partner CT says he uses “similar training weights” so I very much doubt his max is 300.
Anyway, since I have a routine with good volume, reps and good exercise choices… I’m expecting progression week to week, I wouldn’t depute that I will be MUCH MUCH happier when I can get 225x6+ but this shouldn’t actually take too long to reach… for me 400+ 1RM is the ultimate end goal and 300+ for reps is when I’ll start to consider myself as having a strong bench…
Edit: BW around 192 morning @ 5ft10. Yep my weight:strength ratio is far from brilliant
He said he trains with similar weights, (Key word trains). I never said maxed only around. Ct posted Nicks bench around the 280 mark very recently. Anyway if Nate has progressed to 350 then great, I’m happy for him I love outlook and take on training. But when he was in the Perfect rep video,Ct referref to him as advanced and he hits around 3 plates per side.
[quote]Stronghold wrote:
Is it at all surprising that there are so many people struggling to bench 225 for reps on a site where the general advice is to do 1-3 “top sets to failure” per body part, per week? Hell, I saw a training log on here recently where some kid basically bragged about doing maybe 4 difficult reps for his ENTIRE workout. That might work for some, but most people are going to have to actually do some WORK to get bigger and stronger.[/quote]
Truth. I have to do a boatload more than that to see any progress. Lots of heavy (for me) sets is what gets my bench going.
My initial bench goal was just to hit 135lbs. Then it went to just bench my weight, which at the time was 180lbs. My max that I hit at the end of SS was ~210lbs at a weight of 190-195lbs. And I of course am now chasing the coveted beginner achievement of 225lb bench.
[quote]bwilliamsr89 wrote:
My initial bench goal was just to hit 135lbs. Then it went to just bench my weight, which at the time was 180lbs. My max that I hit at the end of SS was ~210lbs at a weight of 190-195lbs. And I of course am now chasing the coveted beginner achievement of 225lb bench.[/quote]
My first bench goal was to bench my bodyweight which at the time was about 95 pounds. Just stick with it, you can get there.
I hit 98kg x 3 yday ( doing pendlays 5 x 5) and will hit 98 x 5 on Sunday. Progressive overload has helped me loads. Previous best for 100kg was 1… be hitting 5 reps next Sunday fingers crossed!