bench press help?
martin_chicago
Posts: 263 Member
so i am kinda big guy
i am 251 pounds and stand at 6 feet even
and have a big upper body or normal
but i can bench maybe 70-90 at best
so i am asking tips on getting better and stronger
do i keep going low weights until the body gets use to it?
what to do
i am 251 pounds and stand at 6 feet even
and have a big upper body or normal
but i can bench maybe 70-90 at best
so i am asking tips on getting better and stronger
do i keep going low weights until the body gets use to it?
what to do
0
Replies
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for strength you want heavy weights, low reps0
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i know but i dont have strenght0
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increase gradually then. you need to be struggling to build your strength.0
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increase to where you can get 10-12 reps (last 3 reps you should feel the burn) in and then stick with that and once you find that easy you go up
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what 3laine said. you build strength by increasing weight to overload the muscle. then rest and recover then comeback the next workout and repeat. if you're using something like the oly bar, try using the 2.5 pound plates as you progress.
dont stop adding weight until you plateau. you dont have to wait until it feels easy or light to increase0 -
You wanna start with weights that you can handle, but push you a little bit. As you get stronger, keep increasing the weight. It's also important to not just work your upper body, but all muscles. 0
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Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I think the best way to build strength is to do pyramids. Do 12 reps at say 70, 10 reps at 80, and 8 reps at 90.0
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try looking into stronglifts 5x5. basically start off with no weights and gradually increase weight. It will also get you doing excersises that increase strenght in your shoulders and back which in turn will help you increase your bench.0
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Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
^ This0 -
Dont get all wrapped up in the B*ll**** Bench press Huupla. Use Dumbells. Builds muscles faster anyways. AND WHO cares how much you can bench??? If u haz muscles, flex uhm!0
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Make sure when you lie on the bench to tuck your shoulder blades in a way so that they are ON the bench rather then hanging off. It will give you a better base. Start with 5 sets of the weight you can push for 4-6 reps. Once you are able to do 5 sets of 6 reps with that weight, up your weight so that you are back down to 4-6 rep range. Do NOT bench more then twice a week.0
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Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
This, except change 10 to three sets of 8 if you are primarily interested in strength. It should be 8,8, 7, or maybe 8,8,6. At least the first rep be able to do 8, then the rest go until you can't do no more. Do that for a few weeks until you get to 8,8,8 then up the weight 5lb (10 once you can do above 200) and should be back to where you can do 8 on the first set, but not quite as many on subsequent ones. Make sure you get your rest and proteins in. Some people even do 3x6's, but I did 8's for years because of not having a spotter, and it allowed me to hit my exhaustion point with a finer granularity without risking being stuck with a tonn of weight on my chest.0 -
ok good plan i can do it and try it todayincrease to where you can get 10-12 reps (last 3 reps you should feel the burn) in and then stick with that and once you find that easy you go up0
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yea i also work my arms and my lower body also and backYou wanna start with weights that you can handle, but push you a little bit. As you get stronger, keep increasing the weight. It's also important to not just work your upper body, but all muscles.0
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I'd shoot for sets of 5 or so. And gradually increase weight.
check out "so you think you can bench" on youtube for form0 -
^Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
^ This
This
Also, on YouTube search for "So You Think You Can Bench". It's the best video series I've seen on teaching bench form.
LMAO, say what?!? :laugh: :noway:Dont get all wrapped up in the B*ll**** Bench press Huupla. Use Dumbells. Builds muscles faster anyways.
Starting off light to get your form and initial strength is a good idea but long-term if you're really looking to improve strength the weight you want to work with is probably 80% to 90% of your 1RM for sets of 3 to 5 reps. Pyramiding is a decent method but there are much better methods available.0 -
I agree, you should look into strong lift 5x5. It's a 12 week strenght building program. It's 3 workouts a week that consist of 3 excerises in a split routine. The good thing is you start w/just the barbell (45lbs) to learn the correct form. I'm currently on week 5 and i'm squatting 120lbs, overhead press 75lbs, flat bench 100lbs, barbell row 105lbs, and deadlift 160lbs. Before SL5x5 I would struggle benching 100lbs, now I can do the 5 sets of 5 reps w/out struggling. Before starting this I was able to do about 3 pull-ups, hoping after my 6 week i'm able to do 8+ pull-ups.0
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Dont get all wrapped up in the B*ll**** Bench press Huupla. Use Dumbells. Builds muscles faster anyways. AND WHO cares how much you can bench??? If u haz muscles, flex uhm!
Exactly what this guy said.0 -
Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Absolutely AGREE!!!
There are some exercises you can do which will also increase your bench press strength. These exercises build on the specific upper, outer, and lower muscle areas of your pectorial (your pecs/chest). Don't worry about how much weight you can throw up, just throw up weight as the poster I've quoted above. It's solid advice.
1. Cable Crossover or Butterfly
2. Decline Benchpress
3. Military Press
4. Dumbell Flat Bench Press
5. Incline Dumbbell Press
6. Push Ups using Push up bars
7. Dips
Last but not least, DO NOT BENCH PRESS WITHOUT A SPOTTER!!! 1. You'll get strength gains from pushing through or to a one rep max with assistance. 2. SAFETY and correction of your form should your strength decrease to a "muscle lock out".0 -
Dont get all wrapped up in the B*ll**** Bench press Huupla. Use Dumbells. Builds muscles faster anyways. AND WHO cares how much you can bench??? If u haz muscles, flex uhm!
Exactly what this guy said.
I agree with the not getting caught-up in the fascination with bench press strength that seems to dominate gyms. Ease into and build, patience is important. But the statement regarding Dumbells build muscle faster is ridiculous. Bilateral exercises are not always better than Unilateral and vice versa. Ideally there would be a balance of maximal strength lifting with the barbell bench and non-maximal strength lifting with dumbells.
Also, exercises that improve supporting muscle groups of the bench press are important too.
- Triceps
- Traps
- Lats
- Rear Deltoids.0 -
Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
This!! :happy:0 -
Or try low weight high reps, slowly up the weight but keep the high reps. You'll gain more defined muscle less bulk.0
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I was ecstatic to learn how to bench press with no rotator cuff problems. http://www.bodyrecomposition.com/training/bench-press-technique.html0
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In the bench press there are 3 main areas that people have trouble with. These are pop off the chest, the midpoint area where your elbows are at about 90 degrees and the lockout. Lets cover which muscles are holding these areas back.
Off the chest:
Most probable weak point is the pectorals, followed by the shoulders then the lats. Incline dumbbell presses (any angle will do) will really help with starting strength off the chest. Don't forget to use a full range of motion and get a good stretch at the bottom, that's why you're using dumbbells! With the dumbbells you get an increased range of motion (more lower end work), it works your shoulders more (weak point at bottom) and increases bar
stabilisation and arm coordination. Press with the dumbbells facing each other as this mimics the elbow tuck you should be using.
Midway:
Anterior deltoids will be the main issue, but training your external rotators and lats will vastly help with this common sticking point.
Lockout:
Triceps0 -
Dont get all wrapped up in the B*ll**** Bench press Huupla. Use Dumbells. Builds muscles faster anyways. AND WHO cares how much you can bench??? If u haz muscles, flex uhm!
Exactly what this guy said.
I agree with the not getting caught-up in the fascination with bench press strength that seems to dominate gyms. Ease into and build, patience is important. But the statement regarding Dumbells build muscle faster is ridiculous. Bilateral exercises are not always better than Unilateral and vice versa. Ideally there would be a balance of maximal strength lifting with the barbell bench and non-maximal strength lifting with dumbells.
Also, exercises that improve supporting muscle groups of the bench press are important too.
- Triceps
- Traps
- Lats
- Rear Deltoids.
OOPS forgot the supporting muscle groups as well in my post.... GOOD POST there. First time I exceeded my 1 rep max I was supersetting a push pull workout with bench press and lat pull down.0 -
I just started lifting in the last couple of weeks, steady. I started with 8lbs and moved to 15lbs. I was doing 10 sets of 10. I just put on the other 5 for a total of 20lbs each. Is that to much of a increase. Note: Could not do but 5 sets of 10.0
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Learn the correct form first. Then add appropriate weight till you can do 10 perfect reps. Stick with that till you get used to feeling the right mechanics of the lift. Then gradually increase the weight till you can only complete 10 reps again. Once you've mastered the movement, then you attack the higher weights to build strength. It may take a few weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Absolutely AGREE!!!
There are some exercises you can do which will also increase your bench press strength. These exercises build on the specific upper, outer, and lower muscle areas of your pectorial (your pecs/chest). Don't worry about how much weight you can throw up, just throw up weight as the poster I've quoted above. It's solid advice.
1. Cable Crossover or Butterfly
2. Decline Benchpress
3. Military Press
4. Dumbell Flat Bench Press
5. Incline Dumbbell Press
6. Push Ups using Push up bars
7. Dips
Last but not least, DO NOT BENCH PRESS WITHOUT A SPOTTER!!! 1. You'll get strength gains from pushing through or to a one rep max with assistance. 2. SAFETY and correction of your form should your strength decrease to a "muscle lock out".
^^^^ Yes... and if you can't get a spotter, use a smith machine (ask a worker at the gym how to use it if you don't know how)0 -
Or try low weight high reps, slowly up the weight but keep the high reps. You'll gain more defined muscle less bulk.
Not true, this will give you more endurance, but will not make your muscles defined, that takes either larger muscles or less fat over the muscle to do.0 -
so i am kinda big guy
i am 251 pounds and stand at 6 feet even
and have a big upper body or normal
but i can bench maybe 70-90 at best
so i am asking tips on getting better and stronger
do i keep going low weights until the body gets use to it?
what to do
It depends on what you want to achieve. Strength, size or a one rep max and are you doing this at home or in a gym. Bodybuilders tend to flex while lifting to get a good pump. Powerlifters to the tee have the best form for strength and one rep max. Be careful what advice you receive on here not all is correct. Do research and at least have a good spotter to help you, one that is qualified or with more experience. A spotter that knows you and what you can do.0
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