Calling all Muscle Heads:Bench Press

Ambrogio1

Okay Mfredo- You knew this would draw me out. Body weight of 275 lbs. 20 1/4" arms 11 years ago
Bench-flat
505 max
405 sets of 5 reps
315 set of 15 reps
225 28 speed reps

Incline
405 max
315 set of 10 reps

Militarys rear press
275 max
225 set of 5 reps
185 set of 10 reps

Straight bar curl sets of 10X185
Squat max 550
Deadlift max 605

Lift Heavy or go home! lol I had no light days.

Check this out Zilla. Me and my coach have a theory why my shoulders are so strong and we believe it was due to the fact I benched wrong. Today @ 180 ish I can shoulder Press 225 for around 10 and push close to 300 for 1 or 2. Smith machine. Dumbells I can do 120-130. And then oddly enough my db press is similiar for chest

Ambrogio1

I started lifting a few weeks ago (Olympic barbell set for Christmas). I'm 41 years old, 191 pounds, with no experience and no spotter, so I haven't attempted to bench more than 130.

I read somewhere (I think it was Lou Shuler) that for just building size it was better to bench more reps of less weight... 55-65% of 1RM for 5x10. That felt too low at 50 reps, so right now I'm doing 80 pounds at 100 reps, with a little breather after each 10. From my starting 55% level I've been microloading by 5 lbs whenever I felt like 100 reps wasn't really pushing me enough.

I think that based on what I've read here I won't try to compete with any of you for biggest lifts. No, not even the women. :ohwell: I have no injuries, and I think a great physique and endurance strength is what I'm really after.

Thanks for this thread.

I don't love that whole thing too much for smoeone advanced.
But if you are sjust starting out and you learn to master this lift with perfect form and timing it is very useful.

In th elong run test out some low reps and throw some weight around!

Congrats. You got a great plan in place

Pull the legs under to your uncomfortable
Arch the back a bit, sqeeuze the back blades and bring that down under the chest and BLAST I!

F I love Benching!

warmachinejt

i benched 225lbs at around 148lbs, that's not a max though i've done it for 8 reps.
Right now I am benching a max of around 185 though with slow negatives and very controlled movement

toddlyons

You can do less weight and build muscle size provided flex the muscle while you lift and do it slowly. Shawn Ray(bodybuilder) use to preach this. Most bodybuilders do this. Slow, concentrated flexing movement. You can fatigue the muscle with a 100 reps and not build size just going through the motions.

Thanks! I'll try that!

addisondisease

I love how all it takes is a bench pressing topic to bring all us strong men out!

eayal002

I love how all it takes is a bench pressing topic to bring all us strong men out!

I don't think there's enough posts for guys trying to gain weight on here. Always looking to learning new approaches or techniques.

Z_I_L_L_A

I love how all it takes is a bench pressing topic to bring all us strong men out!

I tried to find friends of a similar background in lifting, to help me get back into it. Its good to have MFP friends with similar backgrounds to help you achieve your goals. I use them for info and motivation. I'm am from a power lifting background so some of my friends are or use to be heavy lifters.

EuroDriver12

I never do 1 rep max... But i weight 200 n bench 275x5-6 reps on flat n incline db 100lb dbs for 10reps

Ambrogio1

I never do 1 rep max... But i weight 200 n bench 275x5-6 reps on flat n incline db 100lb dbs for 10reps

PUSHING WEIGHT

275 for low reps is almost a max.

TZE731

Back in college when I was playing ball, my max bench was 510 and squat was over 600. I don't even try to do that much weight anymore. I weighed about 315 at the time.

EuroDriver12

I never do 1 rep max... But i weight 200 n bench 275x5-6 reps on flat n incline db 100lb dbs for 10reps

PUSHING WEIGHT

275 for low reps is almost a max.

yeh i know too many people that have hurt themselves on 1RM.. so i aim for 5-6... if i do end up hitting lower with heavier weight oh well.. but never go below 3...

HOSED49

I havent maxed in a long time
At my best I weighed 192
Bench- 350
Squat -545

At almost 39 I do more muscle endurance workouts, but admittedly I wanted to see what I could do on the bench about five months ago and still hit 315 a few times at 190lbs....my shoulders hurt like hell for two days after LOL

addisondisease

I tried to find friends of a similar background in lifting, to help me get back into it. Its good to have MFP friends with similar backgrounds to help you achieve your goals. I use them for info and motivation. I'm am from a power lifting background so some of my friends are or use to be heavy lifters.

I rock climb but i LOVE power lifting so i'm always fighting myself. One week i'll want to be a 165lbs climber, the next i want to be a 300lbs power lifter haha. I've been bulking lately and my climbing has felt it but i'm hitting new PR's. Ah the internal battle that i live.

Ambrogio1

Back in college when I was playing ball, my max bench was 510 and squat was over 600. I don't even try to do that much weight anymore. I weighed about 315 at the time.

Can you say LINEMAN!
BIG DOG!

rdzilla

Question for the Commentariat: When benching I usually keep my pinkie fingers on the ring which, for someone with long arms, doesn't allow me to get the range of motion that top benchers get. Part of my 2012 fitness resolution is to work my way into a wider bench position, index fingers over the rings, and bring the bar down more onto my breastbone in a powerlifting style bench. Question is... has anyone made a similar change to their technique and noticed how unstable the bar feels? How long did it take for the motion to feel comfortable?

Obviously I'm making a change in my motion after 13 years of lifting the same way and it will feel awkward. I'm starting out with higher reps (315 for 10-12) until I start to feel comfortable with the movement but already feel that once I'm more comfortable I'll be able to move some big weights and possibly hit my dream of 495.

ninerbuff

I started lifting a few weeks ago (Olympic barbell set for Christmas). I'm 41 years old, 191 pounds, with no experience and no spotter, so I haven't attempted to bench more than 130.

I read somewhere (I think it was Lou Shuler) that for just building size it was better to bench more reps of less weight... 55-65% of 1RM for 5x10. That felt too low at 50 reps, so right now I'm doing 80 pounds at 100 reps, with a little breather after each 10. From my starting 55% level I've been microloading by 5 lbs whenever I felt like 100 reps wasn't really pushing me enough.

I think that based on what I've read here I won't try to compete with any of you for biggest lifts. No, not even the women. :ohwell: I have no injuries, and I think a great physique and endurance strength is what I'm really after.

Thanks for this thread.

Putting on mass takes a couple of things: calorie surplus (with a lot of it being protein since muscle can't be attained with carbs and fat) and forcing the muscle into hypertrophy. The consensus for reps is in the 8-12 range with volume of 4-6 sets. Learning how to contract the muscle through the concentric movement and stay in control in the eccentric takes practice and will help to achieve hypertrophy. Eccentric contractions are very important since you can handle a higher load than you can on concentric movement and eccentric is responsible for muscle breakdown which results in DOMS in many people who first start. Get adequate rest and ensure that you keep protein high.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

RepsnSets

Dumb Bell bench press I got up to 36 kilos yesterday. Awesome feeling for a female and also "feeling" it today lol

Rompa_87

Last time I benched was a while ago now but I managed a 1RM of 95kg at a bodyweight of 75kg.

However, as I've taken up triathlons in the last few years the bench doesn't really add any value Now I kind of measure my progress by the number of single leg squats, muscleups and levers I can do

LaMujerMasBonitaDelMundo

Suddenly I feel so humbled here hehehe.. So far I can only bench press & lunge 20 kilos, squat at 25 lbs & deadlift around 50 lbs. still very far from you guys but hopefully I can get there soon.

Nopedotjpeg

I have only recently gotten to 135 lbs. which is almost to 50% of my BW. According to http://www.powerliftingwatch.com/records/raw-bench-press the record for unequipped bench press is over 715 pounds with a bodyweight of 314 pounds which is over 2.25% bodyweight. I'd say an elite athlete would be benching 1.8% or more probably.

Video of the record.

http://www.youtube.com/watch?v=6UubgCvg2sE

Nopedotjpeg

.

Ambrogio1

I started lifting a few weeks ago (Olympic barbell set for Christmas). I'm 41 years old, 191 pounds, with no experience and no spotter, so I haven't attempted to bench more than 130.

I read somewhere (I think it was Lou Shuler) that for just building size it was better to bench more reps of less weight... 55-65% of 1RM for 5x10. That felt too low at 50 reps, so right now I'm doing 80 pounds at 100 reps, with a little breather after each 10. From my starting 55% level I've been microloading by 5 lbs whenever I felt like 100 reps wasn't really pushing me enough.

I think that based on what I've read here I won't try to compete with any of you for biggest lifts. No, not even the women. :ohwell: I have no injuries, and I think a great physique and endurance strength is what I'm really after.

Thanks for this thread.

Putting on mass takes a couple of things: calorie surplus (with a lot of it being protein since muscle can't be attained with carbs and fat) and forcing the muscle into hypertrophy. The consensus for reps is in the 8-12 range with volume of 4-6 sets. Learning how to contract the muscle through the concentric movement and stay in control in the eccentric takes practice and will help to achieve hypertrophy. Eccentric contractions are very important since you can handle a higher load than you can on concentric movement and eccentric is responsible for muscle breakdown which results in DOMS in many people who first start. Get adequate rest and ensure that you keep protein high.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

O you must be from columbia!
I got up 1 kilo bro. wink wink

kidding of course,nice work

Ambrogio1

Question for the Commentariat: When benching I usually keep my pinkie fingers on the ring which, for someone with long arms, doesn't allow me to get the range of motion that top benchers get. Part of my 2012 fitness resolution is to work my way into a wider bench position, index fingers over the rings, and bring the bar down more onto my breastbone in a powerlifting style bench. Question is... has anyone made a similar change to their technique and noticed how unstable the bar feels? How long did it take for the motion to feel comfortable?

Obviously I'm making a change in my motion after 13 years of lifting the same way and it will feel awkward. I'm starting out with higher reps (315 for 10-12) until I start to feel comfortable with the movement but already feel that once I'm more comfortable I'll be able to move some big weights and possibly hit my dream of 495.

Everyone is diff. for sure. But white knuckles is White KNUCKLES!!!

Traditional grip with all fingers wrapped is what most of the Forefahters of the industry say.
Mike MEntzer I think had a great statement one tome.I use to pull my thumb around (you know what I mean right?)
Then he had someone grab his wrist with that grip, he pulled right out of it when he pulled away
Then Traditional grip he could not pull from.

From that pt on to be it just made sense to not get cute and just go with what works.
Now this is from a 5 gt 8 stubby guy with short arms! lol
Do you bro

Ambrogio1

I have only recently gotten to 135 lbs. which is almost to 50% of my BW. According to http://www.powerliftingwatch.com/records/raw-bench-press the record for unequipped bench press is over 715 pounds with a bodyweight of 314 pounds which is over 2.25% bodyweight. I'd say an elite athlete would be benching 1.8% or more probably.

Video of the record.

http://www.youtube.com/watch?v=6UubgCvg2sE

Well thanks for nothing! Now my new goal is 2.25% of my BW! DAMN YOU! I was shotting for 2x

The 135 milestone is a great achievement! I remember it like yesterday, Huge benching milestones
135 for first time
185 for first time
205 for first time
225 for first time
300 for first time
315 for first time
Anything after that makes me tickled pink but 350 will be my next big milestone

O yeah that took me 15 yrs! LOL

davepavone

Whole rack of ribs with two pork butts. Before breakfast. I am just happy to be in the gym dont care what my max is anymore. When I was allot younger I did care

eayal002

someone suggested to me to do some sets with a reverse grip, I haven't tried it yet have a picture in my head of the bar slipping right out of the grip and landing on my neck for some reason. Anyone do this on regular basis? Is it worth doing?

Ambrogio1

Whole rack of ribs with two pork butts. Before breakfast. I am just happy to be in the gym dont care what my max is anymore. When I was allot younger I did care

WTF!!! Did you really just post that! I almost tried to eat my screen. That sounds so damn good!! And the fact that you havae a BBQ avatar is making me think your a master chef. O man. Im mid fast and in post workout recovery right now and damn you got me hungry now

Ambrogio1

someone suggested to me to do some sets with a reverse grip, I haven't tried it yet have a picture in my head of the bar slipping right out of the grip and landing on my neck for some reason. Anyone do this on regular basis? Is it worth doing?

I have not done that in a very long time. Obviously you go lighter
Maybe wrist wraps can eleviate that anxiety?

Z_I_L_L_A

I have only recently gotten to 135 lbs. which is almost to 50% of my BW. According to http://www.powerliftingwatch.com/records/raw-bench-press the record for unequipped bench press is over 715 pounds with a bodyweight of 314 pounds which is over 2.25% bodyweight. I'd say an elite athlete would be benching 1.8% or more probably.

Video of the record.

http://www.youtube.com/watch?v=6UubgCvg2sE

Chris Confesore(spelling?) actually triple his body weight back in the day. He weighed 235 with a 730 lb. bench. He did wear a blast shirt and was at a bench meet. He was short with short arms so really didn't have to go to far. I've always gauged by 100 pound increments for status 12 years ago. If you were in the gym a good many could do 315, 405 not so many, at 500+. just a couple and even less at double body weight. My lifts were with a belt and some chalk on my hands. I did it to see how much I could do and how far my strength would take me.

Z_I_L_L_A

someone suggested to me to do some sets with a reverse grip, I haven't tried it yet have a picture in my head of the bar slipping right out of the grip and landing on my neck for some reason. Anyone do this on regular basis? Is it worth doing?

Anthony Clark was the first to compete with reverse grip bench, last time I checked was 800+ bench.