bench press?

jackaroo21

I have been lifting for a few months and have made great gains in my overall strength. I recently decided to add more free weights to my routine. Thought I would be able to lift a lot more on the bench press then I am. It doesnt seem to add up. I use 45 pound dumbells for curls. I can do over 200 pounds ten times three sets on lat pull down ect. I can only lift like 110 pounds on bench press seven times. I dont have spotter but should be able to lift a lot more than that. I know its not the same but on chest fly machine can do well over 200 pounds. 110 pounds on bench seems way off compared to the rest. Wonder if I am doing something wrong. Any input would be great.

steve1686

could be your form or could be underdeveloped triceps or deltoids. Bench press uses a lot more than just chest.

What is your form like on the db curls and lat pulldowns? It's a lot easier to overcompensate on those lifts with bad form than on bench press

Bobby__Clerici

could be your form or could be underdeveloped triceps or deltoids. Bench press uses a lot more than just chest.

What is your form like on the db curls and lat pulldowns? It's a lot easier to overcompensate on those lifts with bad form than on bench press

^^^^^^
THIS
Just keep at it, and your numbers will increase.

HeidiMightyRawr

You've only just started doing that exercise. Give it time, and it will increase.

Also, I want to repeat what a previous poster said: "Bench press uses a lot more than just your chest."

taekwonkenpo

If your form is correct then i would not make an issue about in your mind. Just add weight every week or so (i do it weekly but some say more often, it's up to you.) and keep doing it very regulerly. If your starting point is 110 that is fine. Just keep going and by this time next year you will be at 210. It's all good. Remember, all those big gym gladiator dudes started somewhere as well.

Sarauk2sf

You've only just started doing that exercise. Give it time, and it will increase.

Also, I want to repeat what a previous poster said: "Bench press uses a lot more than just your chest."

Agreed. Machine weights are usually not convertible into free weights. You need to use a lot more stabilizer muscles plus it is a compound lift and uses a lot more muscle than just chest and biceps as has already been noted.

bdamaster60

I have been lifting for a few months and have made great gains in my overall strength. I recently decided to add more free weights to my routine. Thought I would be able to lift a lot more on the bench press then I am. It doesnt seem to add up. I use 45 pound dumbells for curls. I can do over 200 pounds ten times three sets on lat pull down ect. I can only lift like 110 pounds on bench press seven times. I dont have spotter but should be able to lift a lot more than that. I know its not the same but on chest fly machine can do well over 200 pounds. 110 pounds on bench seems way off compared to the rest. Wonder if I am doing something wrong. Any input would be great.

your mind muscle connection for your curls/lat pull downs might be sub-par, you may be able to move heavy weight but are not really stimulating the bicep/lats. I see a lot of people who preach they can curl 50 lbs and when I look at them curl, most of the stimulation and concentric is coming from their deltoids. Or your chest/tricep muscles are not as strong as your back or arms. Although I doubt it isn't stronger than your arms.

Capt_Apollo

you've only just started.

what kind of work out plan are you following?

personally, i like 5/3/1. check out strstd.com

btw, my bench press is probably my worst lift.

jackaroo21

You guys all make some excellent points. I am going to focus on my form in all aspects of my lifting. I am pretty sure I have bad form especially with the free weights. How does one go about improving form. Any good books or videos on proper form. Since i was making gains in strength, i never focused much on form

halleymw

I started with the machines and gradually moved over to the free weights. I too felt bad when I discovered I could only lift half the weight using the free weights. I am now following the stronglifts plan, and if you want to look at videos for form then search for stronglifts or starting strength on youtube, there are a ton of form videos there.
Mike

Sarauk2sf

You guys all make some excellent points. I am going to focus on my form in all aspects of my lifting. I am pretty sure I have bad form especially with the free weights. How does one go about improving form. Any good books or videos on proper form. Since i was making gains in strength, i never focused much on form

Check out Mark Rippetoe and Dave Tate on Youtube

acpgee

And if you are not already doing so, use a thumbless grip. Improves my alignment.

Sarauk2sf

And if you are not already doing so, use a thumbless grip. Improves my alignment.

This is bad advice. Thumbless is also known as suicide grip for a reason. It should only be used if a standard grip cannot be used.

acpgee

Didn't realize thumbless was considered so dangerous. I've been doing it for years since I like the way it takes strain off the wrists.

straightjacketjacob

Thumbless here also.

HeidiMightyRawr

Didn't realize thumbless was considered so dangerous. I've been doing it for years since I like the way it takes strain off the wrists.

Yeah it's seen as dangerous by a lot of people. I've been recommended it before to take the strain off my wrists, and make it easier to keep them straight but I'd never do it personally.

If you're having lots of wrist problems, and cannot straighten them out without doing a thumbless grip, at least make sure you have a good spotter who's hands are always underneath (but not touching) the bar, in case you lose it.

DavPul

I only use a thumbless grip and honestly can't see why people would think it's dangerous. I mean, I can see it in theory, but in practice, you have complete control of the bar and its not like benching is a ballistic move.

Anyway, to the OP, it's been mentioned here already but I want to reiterate that you really want to get rid of all the machine work for the time being. Not just the machine bench but also the flyes and the lat pull downs too. It's time to start doing chin ups and pull ups. Obviously if you've started SL you should already be done with machines

darrensurrey

FWIW I only generally use machines for rehab purposes.

neverstray

I would bet my car that your form on those other exercises is horrible. Like, are you swinging your whole body to curl? I see it a lot in the gym, and I just shake my head because its ridiculous. They aren't really using their biceps to move the weight. Same with lat pull downs. There's just really bad form everywhere. I wonder if that's it. Not trying to be an *kitten*, I just see it a lot. Well, more than a lot.

ilovedeadlifts

Didn't realize thumbless was considered so dangerous. I've been doing it for years since I like the way it takes strain off the wrists.

if you're gripping the bar properly, the wrists should stay in line, as if you were using thumbless.

I'd wrather grip the bar and use wrist wraps than risk the bar slipping and landing on my chest.
I press thumbless for overhead but it's a bit easier to get away from the bar when you're on your feet, IMO.

DavPul

Coming back to add something about my thumbless grip statement. While thumbless is my default grip on benching, when I'm doing a Max lift or otherwise heavier the usual bench I use the standard grip. Better safe than sorry.

Also, use a spotter.

wmagoo27

And if you are not already doing so, use a thumbless grip. Improves my alignment.

A thumbless grip is for inside of a cage with safety bars. In the past, lifters have died dropping a bar on their throat or chest using a thumbless grip. Like any grip or lift, it has a place but must be performed safely.

wmagoo27

Coming back to add something about my thumbless grip statement. While thumbless is my default grip on benching, when I'm doing a Max lift or otherwise heavier the usual bench I use the standard grip. Better safe than sorry.

Also, use a spotter.

THIS

Azdak

You guys all make some excellent points. I am going to focus on my form in all aspects of my lifting. I am pretty sure I have bad form especially with the free weights. How does one go about improving form. Any good books or videos on proper form. Since i was making gains in strength, i never focused much on form

One of the first things You will need to do Is to decrease many/ all of your free weights. Strip things down to the basics. Think of the goal of the exercise--what muscles are targeted, what is the range of motion, etc. set the weight at a level that is heavy enough so that you can feel the target muscles working, but light enough that you have complete control. Don't accept anything less than perfect form.

Once you have mastered good lifting form, the gains will come and you will tend to maintain your form at the higher weights. If you don't take the time to master your form at the beginning, you will always face at uphill battle.

Bakkasan

I only use a thumbless grip and honestly can't see why people would think it's dangerous.

If you have seen someones face get smashed because of a thumbless grip, you will get it. Plenty of youtube vids of it, even with spotters.

jackaroo21

You guys all make some excellent points. I am going to focus on my form in all aspects of my lifting. I am pretty sure I have bad form especially with the free weights. How does one go about improving form. Any good books or videos on proper form. Since i was making gains in strength, i never focused much on form

One of the first things You will need to do Is to decrease many/ all of your free weights. Strip things down to the basics. Think of the goal of the exercise--what muscles are targeted, what is the range of motion, etc. set the weight at a level that is heavy enough so that you can feel the target muscles working, but light enough that you have complete control. Don't accept anything less than perfect form.

This makes good srnse. thanks
Once you have mastered good lifting form, the gains will come and you will tend to maintain your form at the higher weights. If you don't take the time to master your form at the beginning, you will always face at uphill battle.