Any bench pressers here?

[punchoutsb]

I always hated the exercise, and was very weak at it. It's definitely much maligned these days, but for upper body power it's still one of the best.

About two years ago I started to focus on bench hard (to the exclusion of some other lifts unfortunately). I finally cracked 400 pounds (405 to be exact) in December. Hit it twice that month.

Anyone here enjoy benching?

If you would like an awesome challenge, try max reps at (depending on size) 135, 185, or 225. The pump you get is almost undescribable once you get over 20 reps!

[lillywhite14]

I enjoy it. PB last year of 162.5kg although I would back myself to do more now. I rarely actually attempt a 1 rep max though. Last workout I did ( as part of my 20 rep squat program ) I benched 135kg for 8 reps over 3 sets, yesterday.

Is love to hit 200kg one day. That's some serious weight

I went through a period of attempting the 100kg challenge. Basically bench 100kg as much as you could. Lifted it from the England rugby team training sessions. Apparently Manu Tuilagi hits 40! I managed early 20's. Quality challenge

[punchoutsb]

It took me over two years of SERIOUS bench work before I cracked 400. But then I suffered an elbow injury that required surgery years ago, so I know that limited me for quite some time.

My personal best for 225 happens to be 40 as well. Ive always been a better repper than single lifter. Hit 315 for 12 about six weeks ago but I just CANNOT seem to hit that again. Bench is the most mental lift there is in my opinion. Thats why I enjoy it so much--its a real character test!

Your PR is awesome, btw. What is your body weight?

[lillywhite14]

Currently just over 100kg weight wise. Starting to really gain though since I've taken a more serious approach to lifting and bulking up. I'm just a touch over 6'4 so not exactly hulking. Always been a lean chap. Narrow waist, long legs wide shoulders. Got long arms which has led me to hearing my arms are too long for benching big weight from many a lifter but I've always been pretty good at it.

I agree about the mental aspect. I have had days where I have almost talked myself out of set of bench reps and my performance has been completely pathetic! Borderline shameful where I couldn't even look myself in the mirror. On the flip side if I'm fired up and in a great frame of mind, I feel like I can bench the world!

The 225 for 40 reps is effing impressive. I was reading about the tests the NFL players go through, and 40 reps for that sort of weight is getting towards the high end of the performance range!

[punchoutsb]

For your height and weight, that bench is definitely impressive. I'm 6'1 with long arms, been told I'm not built for benching. But I've found that hard work and proper eating fixes any preconceived ideas!

Reg Park was almost 6'2, again with long arms and he was the second person (and first bodybuilder) to bench press 500 pounds.

The NFL combine record is around 54-56. My long term goal is 60. We'll see how long that takes. My numbers may drop a bit as I begin my 30 pound cut for my competition in March. Fingers crossed I dont lose any strength!!

[Prediction...Pain]

I like the bench just not heavy weight. Too much pressure on the shoulder and a pretty useless exercise, imo. Its fun tho. I'll go heavy with dumbbell press but leave the heavy benching for the meatheads....now heavy deadlift and fairly heavy squats....yes please 8)

[punchoutsb]

I like the bench just not heavy weight. Too much pressure on the shoulder and a pretty useless exercise, imo. Its fun tho. I'll go heavy with dumbbell press but leave the heavy benching for the meatheads....now heavy deadlift and fairly heavy squats....yes please 8)

When it comes to heavy benching, I'm definitely a meathead! I have found that when I bench heavy, I'm stronger all around, especially in things like rows.

All three power lifts just go together like a puzzle! I love the heavy deadlifts and squats too! Are you a sumo or conventional puller?

[Prediction...Pain]

I like the bench just not heavy weight. Too much pressure on the shoulder and a pretty useless exercise, imo. Its fun tho. I'll go heavy with dumbbell press but leave the heavy benching for the meatheads....now heavy deadlift and fairly heavy squats....yes please 8)

When it comes to heavy benching, I'm definitely a meathead! I have found that when I bench heavy, I'm stronger all around, especially in things like rows.

All three power lifts just go together like a puzzle! I love the heavy deadlifts and squats too! Are you a sumo or conventional puller?

This is def true but I'm not really looking for that kind of strength right now. I'm in a total body rehab program that I designed for myself. I have ignored so many aches and pains for many years and "trained through" them
Fvck that. I'm focusing mostly on spine/lower back/posture stuff and doing a total hip flexiability program. Deep core work aka The Gironda stomach vacuum frog crunch/pilates crunch.... I still train outdoors twice a week...lots of gymnastic type stuff but Im taking serious time off the weights.....when I do pull...i do many lighter sets sumo style sometimes with kettlebells but when pulling heavy, traditional all the way.....i also do farmers walk like a maniac...love that exercise

[punchoutsb]

Gironda is an absolute legend. I have a lot of his books and pamphlets.

I really need to start doing more mobility stuff. With all the heavy lifting I do, I dont want to wind up with wrecked shoulders or knees.

Farmers walk is such an awesome workout! Also really good cardio without feeling like you're just jumping up and down haha

Do you ever do plyometric work?

[Prediction...Pain]

Gironda is an absolute legend. I have a lot of his books and pamphlets.

I really need to start doing more mobility stuff. With all the heavy lifting I do, I dont want to wind up with wrecked shoulders or knees.

Farmers walk is such an awesome workout! Also really good cardio without feeling like you're just jumping up and down haha

Do you ever do plyometric work?

Nah..im not much for hopping around n stuff....in fact I only like getting me heart rate up from heavy lifting or sprints....im a pretty damn lazy in that regard...

[CiganoBoxer]

When i bodyweight was 110 kg and I was not doing any running i could do 18 reps on 100kg , since i been back running in the last 5 months doing 20 miles a week ,my body weight down to 104kg and for some reason i am struggling to hit 100kg for 8 reps

[punchoutsb]

When i bodyweight was 110 kg and I was not doing any running i could do 18 reps on 100kg , since i been back running in the last 5 months doing 20 miles a week ,my body weight down to 104kg and for some reason i am struggling to hit 100kg for 8 reps

Bench is such an up and down lift (no pun intended). It seems to go away quicker than any other lift if you stop doing it, but it also seems to come back just as quickly. Still, 8 reps is pretty dang good!!

[belowthebelt]

sounds like some strong guys on here! im quite a small guy, and 100kg is probably my one rep max about now, on a good day! couldnt imagine ever doing 20 let alone 40 reps!

[Seamus]

Haven't done weights of any kind in 10 months, after my healthclub closed, so I;m supposed to be joining another. Since I'm over 50 now, I prefer dumbell bench to barbell for heavyweights, but I was still repping out with one plate. I was up to 88 reps (wanted 100) with 135 lb barbell at the end of the workout. Don't see myself attempting a new barbell record, but I got my dumbell bench pr at age 52.

[punchoutsb]

My competition is just three short weeks away...

I ended up missing three weeks because of work and helping some family members move. I've definitely lost a bit of strength but I hit 375 on Tuesday.

Tip for everyone: if the bar gets stuck coming off your chest, it is more likely weak front delts as opposed to weak pec major.

[SMALL AXE1]

The best exercise for pure strength.

[Clint Magnum]

After bench do two sets of alternate dumbell benches. Basically dubmbell benching but in the motion of alternate punching. Fantastic finisher and really improves natural punch power.

[lillywhite14]

My competition is just three short weeks away...

I ended up missing three weeks because of work and helping some family members move. I've definitely lost a bit of strength but I hit 375 on Tuesday.

Tip for everyone: if the bar gets stuck coming off your chest, it is more likely weak front delts as opposed to weak pec major.

How did the competition go?

[punchoutsb]

My competition is just three short weeks away...

I ended up missing three weeks because of work and helping some family members move. I've definitely lost a bit of strength but I hit 375 on Tuesday.

Tip for everyone: if the bar gets stuck coming off your chest, it is more likely weak front delts as opposed to weak pec major.

How did the competition go?

I ended up winning my weight class, but I am not happy with my overall performance. I missed 350 but got a solid 330. Too much of a cut I think. But I did get the victory, so that was cool.

I think my body was telling me it likes that little bit extra weight...I think I may just move up to 240 permanently haha.

[lillywhite14]

Nice one

Moving up in weight ain't a bad thing either!

[punchoutsb]

Nice one

Moving up in weight ain't a bad thing either!

My body just likes the extra weight. At 240 I can do 405 but at 220 I miss 350?

The good thing is I have a strongman contest this Saturday now...fastest turn around for me but I'm in the 231 class so I can start adding a bit again 8)

[madball1982]

I like the bench just not heavy weight. Too much pressure on the shoulder and a pretty useless exercise, imo. Its fun tho. I'll go heavy with dumbbell press but leave the heavy benching for the meatheads....now heavy deadlift and fairly heavy squats....yes please 8)

I won't post my embarrassingly low weights here but I can double my bench press weight by doing dumbbell presses. For some reason I can't seem to increase my bench, at least consistently. (I don't go for 1RM, always 6-12 sets) I've tried changing my grip, my legs, etc, but it just doesn't seem to work.

[punchoutsb]

I like the bench just not heavy weight. Too much pressure on the shoulder and a pretty useless exercise, imo. Its fun tho. I'll go heavy with dumbbell press but leave the heavy benching for the meatheads....now heavy deadlift and fairly heavy squats....yes please 8)

I won't post my embarrassingly low weights here but I can double my bench press weight by doing dumbbell presses. For some reason I can't seem to increase my bench, at least consistently. (I don't go for 1RM, always 6-12 sets) I've tried changing my grip, my legs, etc, but it just doesn't seem to work.

It's such a mental lift. More than any other.

A few things that helped me back in the day:

Pull your shoulder blades together under you and keep them there throughout the lift.

Play with your grip. Wider cuts out a little ROM but can be a little harsh on your shoulders. Narrower gives more tricep assistance but is a little harder on the elbows.

Tighten everything, especially grip and butt. I know it sounds funny but it really helps.

And finally, make the smallest jump you can when you add weight. If you can do 100 for 5x5 do 100.5 for 5x5 next workout. This took me from 225 for 5x5 to 315 at 5x5 very quickly and steadily.

And last night I smashed a pr and hit 270 pounds for 4 sets of 20.

[madball1982]

I like the bench just not heavy weight. Too much pressure on the shoulder and a pretty useless exercise, imo. Its fun tho. I'll go heavy with dumbbell press but leave the heavy benching for the meatheads....now heavy deadlift and fairly heavy squats....yes please 8)

I won't post my embarrassingly low weights here but I can double my bench press weight by doing dumbbell presses. For some reason I can't seem to increase my bench, at least consistently. (I don't go for 1RM, always 6-12 sets) I've tried changing my grip, my legs, etc, but it just doesn't seem to work.

It's such a mental lift. More than any other.

A few things that helped me back in the day:

Pull your shoulder blades together under you and keep them there throughout the lift.

Play with your grip. Wider cuts out a little ROM but can be a little harsh on your shoulders. Narrower gives more tricep assistance but is a little harder on the elbows.

Tighten everything, especially grip and butt. I know it sounds funny but it really helps.

And finally, make the smallest jump you can when you add weight. If you can do 100 for 5x5 do 100.5 for 5x5 next workout. This took me from 225 for 5x5 to 315 at 5x5 very quickly and steadily.

And last night I smashed a pr and hit 270 pounds for 4 sets of 20.

Cheers.
I know for a while it definitely was a mental thing (stopped using the bench press for about 12mths). And that probably still sits in the memory too.
Will re-visit/try some of your suggestions too.

[punchoutsb]

My competition is just three short weeks away...

I ended up missing three weeks because of work and helping some family members move. I've definitely lost a bit of strength but I hit 375 on Tuesday.

Tip for everyone: if the bar gets stuck coming off your chest, it is more likely weak front delts as opposed to weak pec major.

You must be a big son of a bitch.

Some would say the latter half only is correct

I'm 6'1 and weighed 235 this morning. Shooting for 405 bench next Saturday...I think I'll get it, yesterdays session felt great.