Bench press
chrishamilton894
Posts: 63 Member
I’ve recently added bench press to my chest routine. I tried to lift 60kg...not a chance lol. So started with 25kg for 15 reps but felt easy. Now doing 35kg for 10 reps. I’m not confident increasing my weight at the moment. Just wondered how many people on MFP bench, how much and what difficulties they’ve faced?
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Replies
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The most useful thing you can have for bench press is a training buddy. I only lift 30, but my toyboy lifts 100+k. It's a safety net, it allows you to go for that last rep, and you have reminders to keep your technique.1
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I bench in my garage in my squat rack with the safety bars low enough that I can touch the bar to my chest while my neck and face are safely protected from a drop. I typically do 3 or 4 sets of five (aka Starting Strength).3
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I bench 4x a week. Diffently rep/intensity.
Currently anywhere from
155kg/345lb paused singles
155kg/345lb slingshot quads
136kg/300lb five rep sets
Tempo, pin bench, etc...
Things will get much heavier for me in 6-8 weeks when I increase the intensity and drop volume. Right now I'm in the developmental portion of my block.
Increasing the weight has many variables including frequency, experience, sensitivity, etc...
If you plan to strength train primarily in the ten rep scheme then you will get more efficient at the ten rep scheme.
I wouldn't focus on increasing the intensity at your experience but rather the volume. Adding a back off set or day benching when appropriate will drive progress more than increasing intensity.
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I bench 3x a week, plus accessory-type bench work. One day is usually heavy doubles or singles, one day is higher volume and lower weight, and one day is middle of the road. 77.5 kg is my bench PR. I'm a competitive powerlifter and training as such.0
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I also bench 3 times a week, 3 second pause, 1 second pause and touch & go. My best 1 second paused bench is 105kg for 5 sets of 4.
Like @billkansas, if I don't have a spotter I bench in a rack with pins for safety.1 -
I did chest day on Friday just gone, managed 35kg for 10 reps on the first set. Managed 8 reps on the other 5 sets. How do I increase my strength? Even the 35kg feels a little heavy sometimes. Is it just confidence in my ability of doing 35kg until it feels too light?0
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chrishamilton894 wrote: »I did chest day on Friday just gone, managed 35kg for 10 reps on the first set. Managed 8 reps on the other 5 sets. How do I increase my strength? Even the 35kg feels a little heavy sometimes. Is it just confidence in my ability of doing 35kg until it feels too light?
Are you using a proven progressive lifting program or just doing whatever exercises/lifts appeal to you that day?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
chrishamilton894 wrote: »I did chest day on Friday just gone, managed 35kg for 10 reps on the first set. Managed 8 reps on the other 5 sets. How do I increase my strength? Even the 35kg feels a little heavy sometimes. Is it just confidence in my ability of doing 35kg until it feels too light?If you plan to strength train primarily in the ten rep scheme then you will get more efficient at the ten rep scheme.
I wouldn't focus on increasing the intensity at your experience but rather the volume. Adding a back off set or day benching when appropriate will drive progress more than increasing intensity.
What strength are you wanting to increase? Define what strength is to you within a goal.
Increased volume in the sweet spot of intensity will nearly always drive strength.
Load management is important. If you are continuously near or at failure, your body will not recover enough to progress past the fatigue of the stress you accumulated.
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chrishamilton894 wrote: »I did chest day on Friday just gone, managed 35kg for 10 reps on the first set. Managed 8 reps on the other 5 sets. How do I increase my strength? Even the 35kg feels a little heavy sometimes. Is it just confidence in my ability of doing 35kg until it feels too light?
"Chest day" - does that mean you are doing bench press just once a week?
(If so expect progress to be very slow.)
Safety bars or a spotter help enormously with confidence (it's no fun to fail at bench!).
You have jumped around from 60kg to 25kg to 35kg so maybe finer adjustments would help you find your current sweet spot? Do you have fractional plates as it can be hard making what are big proportional changes?
The Jennifer Thompson bench 101 tutorials (see YouTube) are great for technique but TBH you need to be getting the volume and frequency right too.
Personally at the moment I've had to drop weight right down as I'm recovering from a displaced clavicle and it's frustrating as hell.3 -
Yes I’m only training chest once a week. Wednesday is chest, back and abs day.
Chest routine is,
Machine bench press,
32kg 3sets 15 reps
Pec dec,
19.1kg 3sets 15 reps
Bench press
35kg 3 sets 10 reps
Dumbbell fly
7kg 3 sets 15 reps.
After doing the first two exercises my chest is getting pumped. The weight just feels heavy, 35kg feels ok but my strength waivers after 2 sets. Not sure if my technique is wrong? I’ll stick at 35kg for now until I can do more than 10 reps.0 -
I meant Friday is chest day lol0
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The plates we use at the gym for bench press and squats etc is 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg.0
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You may want to consider putting your bench press at the start before other chest exercises. There is a principle of pre-exhaust training, but typically, you want to do a more compound technical lift first.
What could be happening, for example, is that currently your biggest limiter on your bench is the stabilizing muscles, rather than the pecs itself. Now, with doing the machines first, you're exhausting the pecs, and now your bench is limited by both your pecs and your stabilizers, but more so your pecs because it is tired. Sure, your pecs should continue to grow from the overall work, but it is taking a lot longer for it to get good enough that you're back to challenging the stabilizers so they'll grow.
Swap it around and your stabilizers will get challenged so they'll grow, and then your pecs will still get the stimulus of all the things besides bench afterwards. Plus it will be safer to go toward exhaust on the machines.2 -
How are you counting your bench press weight? Are you using your all in weight? The bar itself counts as about 20kg, plus each of the plates. So is 35kg your weight counting the bar plus all your plates on both sides of the bar? Or is that the weights of your plates, and the bar is extra?0
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chrishamilton894 wrote: »I’ve recently added bench press to my chest routine. I tried to lift 60kg...not a chance lol. So started with 25kg for 15 reps but felt easy. Now doing 35kg for 10 reps. I’m not confident increasing my weight at the moment. Just wondered how many people on MFP bench, how much and what difficulties they’ve faced?
Use the power rack and setup the bars to catch the weight and so that you can still get out from under it. Easier for you to feel confident on increasing the weight and not worry about bottoming out.
My bench stalled out at 285lbs ... I stopped trying after a year of trying to reach 315lbs.. probably doing something wrong but I'm not a powerlifter so I don't really care how much I bench, I just want to look good... so...0 -
Yes the bar is 20kg so it’s an extra 7.5kg on each side. 20kg bar plus 15kg in plates.0
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magnusthenerd wrote: »You may want to consider putting your bench press at the start before other chest exercises. There is a principle of pre-exhaust training, but typically, you want to do a more compound technical lift first.
What could be happening, for example, is that currently your biggest limiter on your bench is the stabilizing muscles, rather than the pecs itself. Now, with doing the machines first, you're exhausting the pecs, and now your bench is limited by both your pecs and your stabilizers, but more so your pecs because it is tired. Sure, your pecs should continue to grow from the overall work, but it is taking a lot longer for it to get good enough that you're back to challenging the stabilizers so they'll grow.
Swap it around and your stabilizers will get challenged so they'll grow, and then your pecs will still get the stimulus of all the things besides bench afterwards. Plus it will be safer to go toward exhaust on the machines.
I’ll try doing bench press first then, see if that makes a difference.
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chrishamilton894 wrote: »Yes I’m only training chest once a week. Wednesday is chest, back and abs day.
Chest routine is,
Machine bench press,
32kg 3sets 15 reps
Pec dec,
19.1kg 3sets 15 reps
Bench press
35kg 3 sets 10 reps
Dumbbell fly
7kg 3 sets 15 reps.
After doing the first two exercises my chest is getting pumped. The weight just feels heavy, 35kg feels ok but my strength waivers after 2 sets. Not sure if my technique is wrong? I’ll stick at 35kg for now until I can do more than 10 reps.
If you seriously want to improve your bench press then that is a tiny weekly volume at what seems to be a very low and always the same weight which is unlikely to be the correct intensity.
Is your pec dec more of a priority over your bench? Wondering why you are doing it first?
(If your goal is just to have fun and try a load of different lifts then that's absolutely fine but don't expect the same results as training with a meaningful volume at the correct intensity.)
Don't know if it would interest you but this was my progression on returning to the gym at age 53 having set myself a goal of returning to benching my body weight (approx 172lbs at that time) and benching x3 a week....
Feb - 139lb
Mar - 161lb
Apr - 174lb
Jul - 186lb
Sep - 190lb
Nov - 220lb
The big jump from Sept to Nov was from changing my technique from flat back to pinched in shoulder blades/back arch (as per the video tutorial I alluded to earlier).
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3 sets of 5 and drop all the other crap5
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You really should follow a proper novice program. I doubt it’s just bench that isn’t getting the needed weekly volume7
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Unless there's an injury which impairs it, everyone who lifts will do the BP because it's 1 of the "Big 4" lifts that form the basis of all lifting routines. The other 3 are the DL, SQT & OHP.4
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If you don't have a spotter or safety bars in a rack then I'd bench without collars so you can dump the weight if you need to. Drop one side first then the other - not pretty but you won't get crushed ! That will only take you so far in weight though - you definitely need some kind of get out of jail at heavier weights.
In terms of programming, I'd jump on a full body program before moving to any kind of split such as upper/lower, push/pull/legs or per body part.
(I'm going to make the assumption that muscularity as well as strength is the goal here).
I'm a huge, huge fan of mastering a weight and earning the right to add more plates. It's not all abut adding weight to the bar, progressive overload comes in other ways, for instance you could do:
Wk 1 - 10 touch and go reps at a weight where last rep is all out
Wk 2 - as many reps as you can do with a definite but not timed pause at the bottom - you might get 8
Wk3 - as Wk2 and you might get 10
Wk4 - as many reps with a 1 or 2 second pause - again you might get 8
Wk5 - as Wk4 and you might get 10
Wk6 - 2 second eccentric/lowering touch and go reps might get 10 straight off the bat
Wk7 - 2 second lowering AND a pause - might be back down to 8
Wk8 - As Wk7 back to 10
Wk9 - 2 second lower, 5 second pause on first rep, rest reps 1-2 second pause, might be back to 8
Wk10 - as Wk9 back to 10 reps again
Let's assume all reps are locked out - if you do that all over again without locking out at the top that gives you 20 weeks where you are progressively overloading the muscle BUT you are also mastering the movement and learning how to feel the muscle. (I'm always a bit wary of locking out because of joints though so maybe 10 weeks not fully locked out is better).
If you get to the last week and can do 10 solid reps where it's a 2 second eccentric, 5 second pause, for first rep and then 2 second eceentric and 1-2 second pause for remainng 9 reps and they are with solid form and more importantly you feel every single one then I'd say you've earned the right to add plates. Again I'm making a huge assumption that you early in your training so you may find you're progressing much more quickly that's all good and get some more weight on there - but once you have master it and earn the next plates. On the flip side don't sandbag to prolong the usage of a given weight.
Add in an overhead press, a row, a pull/chin up, a squat, a deadlift/RDL, dips and maybe a curl and you're golden for probably 12 months maybe even 2 years. If you can learn all those and really feel what muscles do, you are well on the way.
Hope that helps and good luck.
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pdmatthews wrote: »If you don't have a spotter or safety bars in a rack then I'd bench without collars so you can dump the weight if you need to. Drop one side first then the other - not pretty but you won't get crushed ! That will only take you so far in weight though - you definitely need some kind of get out of jail at heavier weights.
In terms of programming, I'd jump on a full body program before moving to any kind of split such as upper/lower, push/pull/legs or per body part.
(I'm going to make the assumption that muscularity as well as strength is the goal here).
I'm a huge, huge fan of mastering a weight and earning the right to add more plates. It's not all abut adding weight to the bar, progressive overload comes in other ways, for instance you could do:
Wk 1 - 10 touch and go reps at a weight where last rep is all out
Wk 2 - as many reps as you can do with a definite but not timed pause at the bottom - you might get 8
Wk3 - as Wk2 and you might get 10
Wk4 - as many reps with a 1 or 2 second pause - again you might get 8
Wk5 - as Wk4 and you might get 10
Wk6 - 2 second eccentric/lowering touch and go reps might get 10 straight off the bat
Wk7 - 2 second lowering AND a pause - might be back down to 8
Wk8 - As Wk7 back to 10
Wk9 - 2 second lower, 5 second pause on first rep, rest reps 1-2 second pause, might be back to 8
Wk10 - as Wk9 back to 10 reps again
Let's assume all reps are locked out - if you do that all over again without locking out at the top that gives you 20 weeks where you are progressively overloading the muscle BUT you are also mastering the movement and learning how to feel the muscle. (I'm always a bit wary of locking out because of joints though so maybe 10 weeks not fully locked out is better).
If you get to the last week and can do 10 solid reps where it's a 2 second eccentric, 5 second pause, for first rep and then 2 second eceentric and 1-2 second pause for remainng 9 reps and they are with solid form and more importantly you feel every single one then I'd say you've earned the right to add plates. Again I'm making a huge assumption that you early in your training so you may find you're progressing much more quickly that's all good and get some more weight on there - but once you have master it and earn the next plates. On the flip side don't sandbag to prolong the usage of a given weight.
Add in an overhead press, a row, a pull/chin up, a squat, a deadlift/RDL, dips and maybe a curl and you're golden for probably 12 months maybe even 2 years. If you can learn all those and really feel what muscles do, you are well on the way.
Hope that helps and good luck.
So far mate that’s the best advice I’ve had. I used to do a whole body programme but got board of switching every between exercises every 6 weeks. My initial goal when I started was to lose weight through cardio and weights. I’ve now lost 2st 7lbs and was thinking about adding a bit of muscle if I can. Thanks for the advice. It’s helped a lot.1 -
pdmatthews wrote: »If you don't have a spotter or safety bars in a rack then I'd bench without collars so you can dump the weight if you need to. Drop one side first then the other - not pretty but you won't get crushed ! That will only take you so far in weight though - you definitely need some kind of get out of jail at heavier weights.
In terms of programming, I'd jump on a full body program before moving to any kind of split such as upper/lower, push/pull/legs or per body part.
(I'm going to make the assumption that muscularity as well as strength is the goal here).
I'm a huge, huge fan of mastering a weight and earning the right to add more plates. It's not all abut adding weight to the bar, progressive overload comes in other ways, for instance you could do:
Wk 1 - 10 touch and go reps at a weight where last rep is all out
Wk 2 - as many reps as you can do with a definite but not timed pause at the bottom - you might get 8
Wk3 - as Wk2 and you might get 10
Wk4 - as many reps with a 1 or 2 second pause - again you might get 8
Wk5 - as Wk4 and you might get 10
Wk6 - 2 second eccentric/lowering touch and go reps might get 10 straight off the bat
Wk7 - 2 second lowering AND a pause - might be back down to 8
Wk8 - As Wk7 back to 10
Wk9 - 2 second lower, 5 second pause on first rep, rest reps 1-2 second pause, might be back to 8
Wk10 - as Wk9 back to 10 reps again
Let's assume all reps are locked out - if you do that all over again without locking out at the top that gives you 20 weeks where you are progressively overloading the muscle BUT you are also mastering the movement and learning how to feel the muscle. (I'm always a bit wary of locking out because of joints though so maybe 10 weeks not fully locked out is better).
If you get to the last week and can do 10 solid reps where it's a 2 second eccentric, 5 second pause, for first rep and then 2 second eceentric and 1-2 second pause for remainng 9 reps and they are with solid form and more importantly you feel every single one then I'd say you've earned the right to add plates. Again I'm making a huge assumption that you early in your training so you may find you're progressing much more quickly that's all good and get some more weight on there - but once you have master it and earn the next plates. On the flip side don't sandbag to prolong the usage of a given weight.
Add in an overhead press, a row, a pull/chin up, a squat, a deadlift/RDL, dips and maybe a curl and you're golden for probably 12 months maybe even 2 years. If you can learn all those and really feel what muscles do, you are well on the way.
Hope that helps and good luck.
This is great advice. I have to admit, bench presses are my “weakest” movement, but I’m slowly and progressively adding on more when I feel that it’s time.0 -
Thanks very much happy to help 😀1
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I suggest you bench in the power rack. It is much safer and gives you that psychological boost that you have something to catch the bar if you fail. Sometimes you can bench much more than you think your mind just makes you choose the safer option by reducing weight.0
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pdmatthews wrote: »Thanks very much happy to help 😀
I listened to your advice, I did chest and back today. When I hit the bench press I was ready. I managed all 10 reps on each set.
Do you mind if I add you as a friend?
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Don't know if it would interest you but this was my progression on returning to the gym at age 53 having set myself a goal of returning to benching my body weight (approx 172lbs at that time) and benching x3 a week....
Feb - 139lb
Mar - 161lb
Apr - 174lb
Jul - 186lb
Sep - 190lb
Nov - 220lb
The big jump from Sept to Nov was from changing my technique from flat back to pinched in shoulder blades/back arch (as per the video tutorial I alluded to earlier).
Wow, that looks like insanely fast progression--massive props.1 -
chrishamilton894 wrote: »Yes I’m only training chest once a week. Wednesday is chest, back and abs day.
Chest routine is,
Machine bench press,
32kg 3sets 15 reps
Pec dec,
19.1kg 3sets 15 reps
Bench press
35kg 3 sets 10 reps
Dumbbell fly
7kg 3 sets 15 reps.
After doing the first two exercises my chest is getting pumped. The weight just feels heavy, 35kg feels ok but my strength waivers after 2 sets. Not sure if my technique is wrong? I’ll stick at 35kg for now until I can do more than 10 reps.
If you seriously want to improve your bench press then that is a tiny weekly volume at what seems to be a very low and always the same weight which is unlikely to be the correct intensity.
Is your pec dec more of a priority over your bench? Wondering why you are doing it first?
(If your goal is just to have fun and try a load of different lifts then that's absolutely fine but don't expect the same results as training with a meaningful volume at the correct intensity.)
Don't know if it would interest you but this was my progression on returning to the gym at age 53 having set myself a goal of returning to benching my body weight (approx 172lbs at that time) and benching x3 a week....
Feb - 139lb
Mar - 161lb
Apr - 174lb
Jul - 186lb
Sep - 190lb
Nov - 220lb
The big jump from Sept to Nov was from changing my technique from flat back to pinched in shoulder blades/back arch (as per the video tutorial I alluded to earlier).
Man, data like this is kind of my favourite part of weight training. I looked at my own logs after seeing yours and while the initial weight was quite a bit lower, the pace has been similar. Started with my best set being 90 lbs x5, currently at 155 x8, 20 bench sessions total between February 5th and August 13th of this year, chest twice a week. Overall volume has also been increased as I try for consistent sets and more steady weight increases. If i can keep this pace, (hopefully improve on it once I get diet actually at maintainence) I should be well over body weight by the end of this year.
By far my weakest compound lift still, but this is a really positive way to frame it.
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chrishamilton894 wrote: »pdmatthews wrote: »Thanks very much happy to help 😀
I listened to your advice, I did chest and back today. When I hit the bench press I was ready. I managed all 10 reps on each set.
Do you mind if I add you as a friend?
Great glad you hit your reps. Chest and back is a good combo as they’re opposite muscles.
Please go ahead and add me - I haven’t posted much at all but am getting more involved.
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