For the females doing Stronglifts
mommarnurse
Posts: 515 Member
Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
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Replies
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How's your form? Do you feel it a lot in your shoulders? Do you think you're getting a smooth motion on the up and down or is it jerky?0
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This video was very helpful for me https://www.youtube.com/watch?v=34XRmd3a8_0&list=PL6r-m4eqb8bGpnovpN7KlTxFYJHBpRwQp&index=61
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http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
Just keep working at it. Try it again at 100lbs for your next session. If I remember correctly, the third time you fail, you deload and work your way back up.
Some other things you can do to help are adding in some accessories like push-ups, lateral raises, etc. Another idea is to deload to a weight where you can hit all 5 reps/sets and increase your reps rather than weight (I do this with OHP).3 -
amyrebeccah wrote: »chubby_checkers wrote: »http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
Just keep working at it. Try it again at 100lbs for your next session. If I remember correctly, the third time you fail, you deload and work your way back up.
Some other things you can do to help are adding in some accessories like push-ups, lateral raises, etc. Another idea is to deload to a weight where you can hit all 5 reps/sets and increase your reps rather than weight (I do this with OHP).
All of this.
Also, you're not going to consistently and infinitely progress. This is normal.
Yup.
When I got completely stuck on bench, I took time completely off and got really, really good at decline push ups. When I went back to benching, I was able to progress again.0 -
mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
Form is so important, and honestly most people do not bench correctly. That is way they hurt their shoulders. They tend to keep their elbows too wide and pointed out to the side. Most also do not engage their back....YES, your back needs to be tight and squeeze your lats HARD! Don't touch the bar too high on the chest....it should touch the lower part of the chest.
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Volume and frequency.0
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ocrXfitter wrote: »amyrebeccah wrote: »chubby_checkers wrote: »http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
Just keep working at it. Try it again at 100lbs for your next session. If I remember correctly, the third time you fail, you deload and work your way back up.
Some other things you can do to help are adding in some accessories like push-ups, lateral raises, etc. Another idea is to deload to a weight where you can hit all 5 reps/sets and increase your reps rather than weight (I do this with OHP).
All of this.
Also, you're not going to consistently and infinitely progress. This is normal.
Yup.
When I got completely stuck on bench, I took time completely off and got really, really good at decline push ups. When I went back to benching, I was able to progress again.
1. Push ups are important for shoulder mobility, but like bench most people do them wrong and flare their elbows.
2. If you can't do push ups without taking away from your bench, you need to up your fitness level
3. Go over to howmuchyabench.net and get a slingshot and add some slingshot work to your bench days. It will help you learn proper elbow position and overload a bit.0 -
You can do several things. Over time if you keep trying this weight, you'll get it, but you need to set yourself up to succeed.
You could try taking a day off - You'll have more recovery time to build strength.
Do the bench press first in your workout - You'll have more to give. Make sure you do a warm up though.
Longer rest period between sets - You'll have more to give.
If you can do 100 for 5 sets on the first, go for 102.5 or 105 on the first or second set. Then drop it to 100 for the remaining. Seems counter intuitive but it since your 1 rep max is more than 100, you can do it.0 -
chubby_checkers wrote: »http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
Just keep working at it. Try it again at 100lbs for your next session. If I remember correctly, the third time you fail, you deload and work your way back up.
Some other things you can do to help are adding in some accessories like push-ups, lateral raises, etc. Another idea is to deload to a weight where you can hit all 5 reps/sets and increase your reps rather than weight (I do this with OHP).
If you're constantly training to failure you're going to de-train, focus on having a heavy day, then a light day, then a medium day.
e.g. Monday - Heavy, Wednesday - Light, Friday, Medium
If you're constantly trying to PR you're doing more harm than good. Find a good bench peaking program if that's your goal, there's plenty for free.1 -
Also working with heavy dumbbells also helps make sure u go deep with them u can still do 5x5 or 5x54321 have a good training partner to watch you also my favorite bench is doing the bottom position in a squat rack wedge yourself right under the bar push up i also use thick bars 1.5 2 n 3 inch bars all work great for me standing shoulder press helped my bench too along with high pulls n shrugs... hope this helps u out .0
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mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.0 -
The bench is one of my weaknesses too. Unfortunately, I do not have a spotter or a fail rail so I can only do 70lbs without needing a spotter. I usually have to stick to the machines to get my "Bench Presses" in.1
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Italiana_xx79 wrote: »The bench is one of my weaknesses too. Unfortunately, I do not have a spotter or a fail rail so I can only do 70lbs without needing a spotter. I usually have to stick to the machines to get my "Bench Presses" in.
Try dumdbells in place of machines. When you fail, you just drop them!0 -
gym4life64 wrote: »Italiana_xx79 wrote: »The bench is one of my weaknesses too. Unfortunately, I do not have a spotter or a fail rail so I can only do 70lbs without needing a spotter. I usually have to stick to the machines to get my "Bench Presses" in.
Try dumdbells in place of machines. When you fail, you just drop them!
I used to use dumbells but I was not able to lift 70lbs with the dumbells as I could with the bar. But I think I may go back to the dumbells because I do not care too much for the machines. Thank you for the tip.
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richardgavel wrote: »How's your form? Do you feel it a lot in your shoulders? Do you think you're getting a smooth motion on the up and down or is it jerky?
It's not necessarily jerky, I feel it in my shoulders near my chest, so anterior shoulders if that makes sense. I do the hole push-your-shoulder-blades-together and arch-your-back-a bit-form.0 -
Italiana_xx79 wrote: »gym4life64 wrote: »Italiana_xx79 wrote: »The bench is one of my weaknesses too. Unfortunately, I do not have a spotter or a fail rail so I can only do 70lbs without needing a spotter. I usually have to stick to the machines to get my "Bench Presses" in.
Try dumdbells in place of machines. When you fail, you just drop them!
I used to use dumbells but I was not able to lift 70lbs with the dumbells as I could with the bar. But I think I may go back to the dumbells because I do not care too much for the machines. Thank you for the tip.
You won't be able to use the same weight.....dumbbells will be less because they are harder to balance then using a bar. But they are safer in many ways0 -
VioletRojo wrote: »This video was very helpful for me https://www.youtube.com/watch?v=34XRmd3a8_0&list=PL6r-m4eqb8bGpnovpN7KlTxFYJHBpRwQp&index=6
That was helpful. Thank you. I guess I'll be bringing my measuring tape to the gym to make sure I have correct hand placement lol. Oh well/0 -
Big back = big bench
lat pull downs never hurt either.0 -
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mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
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Are you still new to lifting? If not, a linear approach definitely becomes more taxing and harder, with less results, than a DUP style with more frequency and varied reps/sets throughout the week. I can't do 5x5 on anything anymore, at least not with a progressive overload.0
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Are you still new to lifting? If not, a linear approach definitely becomes more taxing and harder, with less results, than a DUP style with more frequency and varied reps/sets throughout the week. I can't do 5x5 on anything anymore, at least not with a progressive overload.
I've been doing SL for 5 weeks now. So still "new" I guess. At some point it makes sense that I wouldn't be able to keep up with the same progressive pace.0 -
mommarnurse wrote: »Are you still new to lifting? If not, a linear approach definitely becomes more taxing and harder, with less results, than a DUP style with more frequency and varied reps/sets throughout the week. I can't do 5x5 on anything anymore, at least not with a progressive overload.
I've been doing SL for 5 weeks now. So still "new" I guess. At some point it makes sense that I wouldn't be able to keep up with the same progressive pace.
Right. But 100 5x5 is very good. I'm an intermediate lifter and that is hard for me, but I'm also not a great bencher ( I also bench with a pretty long pause because I like to compete in powerlifting). I'd be thrilled if I could come close to that 5 weeks in.
Are you progressing with everything else? Nothing wrong with changing your bench to 3x50 -
I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.mommarnurse wrote: »mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.
Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.2 -
I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.mommarnurse wrote: »mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.
Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.
This is not true as you progress. I easily need 5 minutes to rest, especially doing 5x5. I have good workouts, trust me. Ain't no way I'm resting for 30 seconds to 1:30 on a strength program. Hypertrophy block, maybe.
What "feels alright" is going to change. You've been lifting for only 5 weeks.1 -
I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.mommarnurse wrote: »mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.
Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.
This is not true as you progress. I easily need 5 minutes to rest, especially doing 5x5. I have good workouts, trust me. Ain't no way I'm resting for 30 seconds to 1:30 on a strength program. Hypertrophy block, maybe.
What "feels alright" is going to change. You've been lifting for only 5 weeks.
It's still true that the rest period depends on your goals. 5 x 5 is primarily for strength gains so yes, longer rest periods will be necessary because the weight is heavy, but if you are training for endurance or hypertrophy then less, or maybe your weight is less than the 5RM or so.0 -
I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.mommarnurse wrote: »mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.
Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.
This is not true as you progress. I easily need 5 minutes to rest, especially doing 5x5. I have good workouts, trust me. Ain't no way I'm resting for 30 seconds to 1:30 on a strength program. Hypertrophy block, maybe.
What "feels alright" is going to change. You've been lifting for only 5 weeks.
It's still true that the rest period depends on your goals. 5 x 5 is primarily for strength gains so yes, longer rest periods will be necessary because the weight is heavy, but if you are training for endurance or hypertrophy then less, or maybe your weight is less than the 5RM or so.
If you're training for hypertrophy you're not doing 5x5. Sorry maybe we are just having a misunderstanding and I'm reading you wrong.0 -
mommarnurse wrote: »
This is why I wondered where you felt it. It's possible you're working the motion too much as a shoulder exercise and not as a chest exercise, which is very common. I ended up deloading because of that early on, to work on form. That's one thing I love about the Stronglifts web site is the detailed breakdown of the form of each exercise.
I would deload and work on form.1 -
I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.mommarnurse wrote: »mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.
Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.
This is not true as you progress. I easily need 5 minutes to rest, especially doing 5x5. I have good workouts, trust me. Ain't no way I'm resting for 30 seconds to 1:30 on a strength program. Hypertrophy block, maybe.
What "feels alright" is going to change. You've been lifting for only 5 weeks.
It's still true that the rest period depends on your goals. 5 x 5 is primarily for strength gains so yes, longer rest periods will be necessary because the weight is heavy, but if you are training for endurance or hypertrophy then less, or maybe your weight is less than the 5RM or so.
If you're training for hypertrophy you're not doing 5x5. Sorry maybe we are just having a misunderstanding and I'm reading you wrong.
There was a poster wondering how much rest they should be using, just trying to point them in the right range and that it varies by intensity and goals.0 -
I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.mommarnurse wrote: »mommarnurse wrote: »Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.
I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.
^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?
This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.
I would advice getting micro plates and utilize them to continue strength fains.
Working on correct form will also extend your time before a deload is needed.
I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.
Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.
This is not true as you progress. I easily need 5 minutes to rest, especially doing 5x5. I have good workouts, trust me. Ain't no way I'm resting for 30 seconds to 1:30 on a strength program. Hypertrophy block, maybe.
What "feels alright" is going to change. You've been lifting for only 5 weeks.
It's still true that the rest period depends on your goals. 5 x 5 is primarily for strength gains so yes, longer rest periods will be necessary because the weight is heavy, but if you are training for endurance or hypertrophy then less, or maybe your weight is less than the 5RM or so.
If you're training for hypertrophy you're not doing 5x5. Sorry maybe we are just having a misunderstanding and I'm reading you wrong.
There was a poster wondering how much rest they should be using, just trying to point them in the right range and that it varies by intensity and goals.
Oh I missed it0
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