Weak bench press reddit. Reddit's rock climbing training community.
Weak bench press reddit The only thing that ever helped my bench press was switching up the volume and intensity. The dumbbells and neutral grip allowed for better movement of the shoulder to a position that didn't cause me pain while lifting. ( need stronger pecs ) Also a lot of this depends on what your goals are to get View community ranking In the Top 5% of largest communities on Reddit. Here I break your bench press down into the possible weak points, and give you A weak bench press is a common challenge for many fitness enthusiasts, but with the right approach, it can be overcome. Say Monday you have a high volume day, Wednesday is an active recovery, Friday would be a high intensity day aiming for a new rep max. it’s a small muscle, 16 is overkill. On squats for example I feel my legs, specially quads, on every rep. On bench I only really feel my chest burn on amrap sets. I know my technique isn't perfect but I'm trying to get better. wrists completely in line with the forearm, not angled Grind these two besides having bench press 2-3 a week. This is performed as above but with a narrow grip (8-14 inches between hands). Is this normal when starting out? Can I do anything to help while cutting a lot of weight or am I just going to have a really weak bench until I hit a point where I In my opinion Smith machine is an accessory. larsen press, close grip bench, spoto press, 3ct pause bench, pin bench, 3-1-0 There is some strain, but it's fine for most people. I did a bench variation every day. However recently after doing bench my wrists are hurting. Is it that my arms are either just too weak or am should I stop doing every other exercise and focus only on stronglifts. magical place on the bench Unfortunately, my bench press is pretty weak especially in comparison to my dumbbell chest presses. Also, if you want to get stronger on bench press you don't need flies, you need weighted dips as assistance work. The average person can’t bench their body weight and you’ll be able to in like 2 months. So my rep ranges have always been 8-12, sometimes 15+. 5bw deadlift So if you compare them this way your ohp is probably pretty damn good, I'd imagine. When I bench, I actually open up my hips very wide to make my glutes as big as possible so I can arch as high as possible while planting all the weight on my feet for good leg drive. nothing beats hard work. any advice? Using a bench press vs a machine is going to be very different in weights. Close Grip Bench Press Tricep Dips Tricep Reddit's Compendium to Overcoming Weak Points. my other lifts have been progressing well with my deadlift at 315 and my squat at 355. I posted a similar text over at r/fitness and many advised me to do 5x5 of the dumbbell bench press until I get strong enough for the bar. Posted by u/Ok-Situation867 - 2 votes and 2 comments Could my weak-ish bench be affected by my poor delts, or do I just need to work on building up my chest more? This thread is archived To clarify, my shoulders dont click when I bench press. TL;DR Two groups of men were asked to bench press 3 times a week. Get app Get the Reddit app Log In Log in to Reddit. e. (I came from a martial arts background, it's exactly how a correct punch is performed. Internet Culture (Viral) Amazing My bench press form is probably the best of all of my lifts because of my long-lived frustration with its lack of progress: retracted scapula, arched back, leg drive, every cue imaginable, all of it. Bench heavy followed by volume OHP, wait 1-2 days, then OHP heavy and do volume bench. I struggle lifting 135lbs for the final few reps (I usually try doing 8-12 reps). First and foremost, I usually can sense when I only have 2-3 clean reps left before my technique starts breaking down. no flaring allowed. There is non-trivial overlap between bench press, inclined bench press, overhead press, and triceps, but you can max out each of these muscle groups independently while still having recovery capacity left for the others. I'm just about to give up on the bench, please help! I ran into a bit of a snag; my bench press has improved only about 5 lbs since I started. Any help appreciated, thanks 23 YO 170lb inclining 225lb. But, I also did the barbell bench I did the program nsuns. Background: I'm training for strength, not muscle mass, so I lift heavy weights but only 5 or 6 reps per set. View community ranking In the Top 5% of largest communities on Reddit. Point here is, some people quicker, some slower, but for most people it takes a long ass time to progress. That last part of the range of motion in the bench press is where your shoulders get damaged the most and an arch will help you r/WeakBench: For people who have a weak bench press. So for you, adding more arm work or narrow bench, for your friends - more paused bench? Or you could maybe try to work your bench wider im order to benefit from a shorter lockout and negate the tricceps that way? OHP is ~60-70% of your bench press, assuming you train them both the same amount. A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & So I've moved to a PHUL routine from strength building routines, and my first time putting incline bench into my lifts in years (during bro splits of fuck around-itis). That means a range of 110-130 would be normal. I bench press 10 reps with a 45lb and a 35lb on each side of the bar and I drop the 35lb plates for 25lb plates on the third or fourth set. Please see the r/Fitness Wiki and FAQ at Get the Reddit app Scan this QR code to download the app now. you just got to suck it up. If you’re having trouble locking out then you need to work on How to identify weak points in your bench press, fix uneven lifts, and spot common bench mistakes. The only thing that's bothering me is how weak my bench press is. Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; A question about grip on bench I also started implementing pause reps and really focusing on improving strength on bench press over everything else. I want to program in next block something that, would help me with my weakness. Hi, so I've been going to PF for about a year now. on each side of the barbell and do 2-3 sets of 5 reps each if I really push myself, but I notice I can’t keep my wrists parallel because they turn inward and I’m I decided to substitute the barbell bench press with Dumbbells for time being until I am capable enough to lift the Olympic bar. I think it's pretty normal to not feel the chest on BB bench press, I hear this complaint all the time Think about it like this, you said you weigh 170lbs and now bench 135lbs. You've been working out for only 3 weeks and are a complete beginner. Bench max: 260 Deadlift: 425 Squat (highbar):285 Front squat: 265 ATG OHP 125 Bodyweight is 185. For bench press that's not the case as much, so that might be why you're noticing a difference. bar at the bottom of the palm, close to the wrist rather than the fingers. My squats and deadlifts have been going up by 10 lbs each workout (every other day, sitting at 175 lbs and 185 lbs respectively), but my press and bench press gains are pitifully small (hovering at 85 lbs). I’m fairly strong with most liftsyet my bench press stats stink. (2012, February 25). I have decent sized shoulders and can do sets with 50-60lbs on seated DB press. Others had advised me to increase the number of reps for the sets. Also consider your leverages, my deadlift and squat are far ahead of my bench, and a good part of that is due to the fact that I have long arms, long legs, and a short torso. I would suggest at least a mild arch to everyone. i have been lifting seriously for 2 years and my So I disagree with you here. Starting out lifting weights puts your body through different stimulus than it is use to. Shoulder press - seated + weak? Hi, 2 questions here, one about my relative weakness in the OHP and one about doing it seated. Josh. I currently weigh 95kg (15+% BF) and my benchpress 1RM is approx. I just go with what my body responds best to and since my chest is a weak point I If your bench press is weak in the middle then this article will give you 6 things to try to overcome your sticking point. If you’re weak off the chest in the bench press it’s either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging To build the strongest bench press possible, identify and overcome your weaknesses. Is it possible that my form on flat bench is not right or just that my upper chest is stronger and I shouldn't worry about it much. And at that weight, to be honest, one specific muscle isnt weak, all of it is weak. Go to Fitness r/Fitness • by likeblumeth. What gives? I haven't really been serious about lifting until recently, but before when I was fucking around in the gym I could at least bench 70 lbs. This is because I’m alone with no spotter and I’m pretty weak right now Also because the heavy weights hurt my joints and make me have bad form. All of the weights are better thought about in When I began it took me a few weeks of working to be able to barbell bench 95lbs. Hard arch, normal arch, no arch (feet on bench or in the air). Do light dumbell presses until you can bench press the bar, then do bench press Been running 5/3/1, doing the traditional AMRAP on the last set. On bench day, I'll do push press as an assistance exercise (I use the log presently) for 5x6-10. After that, I'll do a first set last AMRAP strict press again. About 3. It's my weakest lift, and chest always been weak. Depending on your form and body proportions, it can even be less than half. If you do bench press, do incline DB press, push ups, weight dips, etc. Learn to do proper arch to save your shoulders and learn to use leg drive. It's hard to find 150 lb dumbbells, and even harder to wrangle them into position. I rarely attempt a 1RM but the most I’ve ever done was around 270. In all honesty, I'd suggest arching as hard as you can within reason. Dial the biceps work back to 10 sets. Either way extremely gutted. overhead cable tricep extension, single arm cable fly, machine press, anterior delt DB press, the list goes on and on and on) and any close variation of the bench press would be great for the latter (e. Obviously Im not able to lift as much but after 2 months im stuck on the same weight. I find this places more stress on the muscle I'm trying to target, especially on close grip bench press. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Group 1 pushed the bar up quickly, Group 2 pushed up slowly. Am I just naturally weak at this exercise, or is there any hope for me? My lower body seems to be disproportionately stronger compared to my upper body; my deadlift is around 5 plates and squat around 4 plates, but my bench struggles with 225 (a lot). Try doing DB flies with 105lbs in each hand. Here are your variations. Gaming. After that, I'll keep the weight the same and do an AMRAP push press set. , gaining weight leads to a bigger bench I tried switching to a wider grip bench form where the webbing of my hands just barely covers the outer rings, and I had also adopted a much larger arch. 11M subscribers in the Fitness community. So yeah, first thing is definitely get on a real program. Should it be so much weaker then my barbell bench? Do bench press 3x6, start with weight u can do comfortably and increase weight by 2. I did solely incline bench press for one year, then tested my flat bench. I think weak would be more if considering if your max is below 135lb. Also, if you want to feel it in your chest, instead of bench press you can do dumbbell presses which allow you to get more range of motion. They really hit the sternal head of the chest well, similar to a very declined bench press. I realized that my shoulders aren't as big as they should be, and was wondering if a weak shoulder can lead to a weak bench press. ) Benching was easier and post-bench-wrist-pain was not present, but I still had to search Reddit to see if others had the same cue. As You see, my weakpoint is lockout. I haven't tested flat bench in a while but hit 345+120 in chain 2 wednesdays ago, 500 floorpress last wednesday with a slingshot, and 150sx10 flatbench dumbbells bahahaha such arbitrary variations so no direct comparison. Anecdotal, but I’ve found deep chest dips to help with this. My squat and deadlift have gone up pretty decently imo. Hi, this is my first time posting here. You haven't got lagging bodyparts, all of My senior year of highschool my max bench press was 265x2 @ 77kgs. Bench press is my weakest lift But I still trying to shoot it up. I feel really shitty about my bench, I see guys in the gym who are skinnier and smaller than me repping my bench PRs. Also, another video that has helped me immensely and one that I often forward to any friends that are struggling on their presses: Jennifer Thompson Bench Press 101. Try it and see if it works. Posted by u/Stoutyeoman - 1 vote and 13 comments View community ranking In the Top 1% of largest communities on Reddit [Help] Very weak bench press. My maxes now are: Squat: 405 Deadlift: 455 Bench: 225 My chest routine is, in order: flat bench, incline bench, cable flies, weighted dips, and tricep pulldowns, 4 sets of each. 5bw bench 2bw squat 2. You can always do more triceps work with pushdowns, skullcrushers, dips, jm press, extensions etc. Why is my overhead press almost as good as my bench? I apply the same method of You can also look at the power lifters bench accessory toolkit to mix some things in: spotto press, pin press, pause, tempo, etc. On my non-bench days, I do: 15x5 pull ups 5x15 facepulls 5x12 front shoulder raises 5x5 chest supported rows 5x10 dumbbell rows Note: I only have bench days and deadlift days, both 2x a week. Reddit . /r/tall: reddit from a higher perspective. Yeah I go real light like 75lbs bench press and just do a ton of reps. My close grip is close to my regular flat. I've gotten really good results in everything I train (legs, arms, core, back, shoulders) but haven't had any improvement on my bench press :( I'm a pretty fit guy; 6'2, 196 pounds. Slightly wider, slightly narrower, much wider, and much narrower grip. If you have a shoulder injury, experience pain, or are in some shoulder sensitive sport (baseball players, for example need to be careful, because the strength of small stabilizers that might be weakened with some pressing are very important to their throwing ability) may want to modify their form. Dedicated to increasing all our knowledge about how to better improve at our sport. I felt super strong, my chest was big, and my flat bench was 245. I rotate the exercises so I don't get too bored. 584K subscribers in the GYM community. 5 months ago I started lifting regularly 4 times a week, and I have made a nice gain in just about everything except incline barbell bench. I have some long ass legs so squat is kinda hard for me. The lighter eights solve the problem and I just do more reps. I had some wrist problems a month ago but it's better now, and there haven't been any pains when I am I had the same issueI could bench 115x12 with no shaking but once I went up to 125x6 I started shaking even though I could do the reps Did dumbell press for 1-2 weeks, went back to the bench today and did 135x6 without a spotter and with zero shaking. OHP is lovee, OHP is life. Not to mention that a 60lb is literally only even a "beginner" bench press if you're under 120 pounds. Think of your body like a building; the larger it's supports are, the more weight it can hold. Taller lifters generally have greater muscular and strength potential than shorter lifters as a consequence of having a larger frame to build muscle on and larger muscles to begin with. Maybe doing some extra work with partial range of motion could help too (things like floor press, spoto press etc. . I can do 225 lbs for 5, maybe 6 reps. Please do not offer immediate unsolicited advice; be an adult, and ask first. Check out the Texas method. I have gotten an x ray done but everything was good. My bench jumped up to 115 after 16 weeks on that program. especially feel it more in my affected elbow that i was dx'd w tennis elbow a few months ago (pretty much healed) I am pretty sure my form is fine as the movement feels swift and natural the whole time. I don’t know my max in bench press because I don’t want to hurt my wrists (had bad During a bench press, your chest will only go through about half of that range. The difference from my flat bench to incline bench is crazy. ) In one of his podcasts, Andy Baker gave another very interesting suggestion for people struggling with their lockout. You should just be doing push ups (dont go super wide) if your arms are too weak. Any advice how to improve Bodybuilders are looking for hypertrophy (myofibrillar, but primarily sarcoplasmic) while powerlifters are looking to press as much weight as possible. Biceps being completely gassed can affect your bench press - each movement has an agonist and antagonist. I have read about this issue online but none of the causes apply to me. Is that the time to decrease weight and increase A barbell is 100% safe if you bench with safeties. In learning my limits with bench press and not using a spotter, I also taught myself how to properly escape. At that bench, you're 100% a beginner still so look more beginner oriented programs focused around bench, deadlift and squatting. They click when I directly train shoulders, which makes me nervous to train them which has held them back Reddit . The pain is mostly negligible; I can perform pretty much any upper body exercise free of discomfort with the sole exception of the bench press. Nowadays I can incline bench about 140 with a barbell and do the 65 dumbbells for 3-5 reps. I’ve been lifting weights regularly for over 10 years. The bench press is not a good way to measure your strength there’s a lot of factors to Posted by u/spankyhank1908 - 9 votes and 33 comments i've been lifting for about 6 or 7 months now, and my bench press is lower then i thought it would be at this point at about 190 being my 1 rep max. I am not sure what I did wrong but I failed the 30kg bench press and it dropped on me. Alternating the exercises a bit every time. 5 weeks. Failed 30kg bench press. My left wrist gets tight but doesnt hurt like the right. And I have been progressing in these lifts. In the past year I have increased in all my lifts except for bench press. I noticed that whenever I use 26 or 28kg dumbbells my left wrist rotates in a way which causes the dumbell to aim slightly downwards towards my face. Recently I’ve shifted my training to focus more on strength. I feel like my chest is lacking and that is due to the length of my arms, my bench sucks , and I feel like I don’t feel my chest engaged that much when incline / flat pressing. A stronger tricep always improves a bench This one only applies if you have the equipment. If you do dumbbell bench press and find that one arm is weaker or even just less stable then that could be the reason your tricep is working harder on one side. Try adding some barbell bench variations: wider, closer, long paused, spoto press, Larsen press, but the main thing you need to pocus on is your comp bench, low rep high rep, closer to failure, further from failure, just BENCH MORE. My bench press shot up after I figured out a perfect setup and stroke. Steadily worked my shoulder dumbbell press to 60 per side and my chest dumbbell press to 85 per side with 5 sets and 8 reps routines, focusing on good, steady form. You're weak, BUT being 212 pounds means you can probably lift a decent amount of weight for big compound leg/back exercises simply because mass moves mass. I have weak wrists too, and until I injured my right wrist 2 months ago (unrelated to the gym), I was finishing up one or two workouts a week by doing overhand wrist curls with very light dumbbells on a preacher curl bench. " That is a statement of fact, not derogatory. So I've been hitting the gym for about two months now. And if possible, any fixes for that? The weightroom has a lot of great resources for bench press cues. 5 I mean I feel like its just because I'm weak. Medhi. my stats are : 21/M/165 cm/65 kg BW I Neuromuscular efficiency is a big part of strength, you need a lot of practice with the bench press so your nervous system can recruit motor units in the proper order. Acceleration Exercises: Close Grip Bench Press, Board Press, & Floor Press. For example I do flat barbell bench press. Skull crushers and french press. I train the hell out of skull crushers, 5 sets (set 5 is heavy-heavy) on light bench day, french press on Heavy bench day, and then push downs/single arm kick backs for some bb work. It was incredibly difficult to feel so weak. I work Tris and Shoulders, so I'm not really concerned with those muscle groups being neglected by not benching -- I realize bench hits tris and delts more than flys. So in the case of building as full a chest as possible, one would assume that the more angles you hit it from would contribute to more growth overall. When they say that long arms equals "weak I have been training in the gym for the last 10 months. 1 in your antiquated system US kek) and I've been hitting the gym regularly since December of last year. Bench Press develops similar muscles to the overhead press, the front deltoid and triceps, but bench press also develops the pec. By the age of 19 I was easily doing sets of 8-10 reps with 225 on the bar. I used to be 212lbs at 176cm and started doing 5x5 for 5 days a week, my bench went up by 25kg in 3. Lat pull downs, pullups, and rows. That’s almost your body weight. The way to build a good bench press routine is to start by getting in a lot of bench pressing. I am solely doing sets of 3-5 as heavy as i can reasonably go with proper form and progression week to weak but i havent hit a pr in like 2-3 months. Internet Culture (Viral) Amazing Triceps are the limiting factor in my chest/bench press. (my strength from years of lifting was gone). It emphasizes the triceps even more but changes the angle of the lockout from that of a normal bench press lockout. Wrists feel too weak to increase bench press weight Hi all, I can manage 40 lbs. Expand user menu Open settings menu. I think my form is pretty good. Take the small cambered bar, Take a closed grip, place a 1board on your chest, and pause reps against it. A List of the Best Quad Exercises. I’m the opposite. 7" high 43. 50 Ways to Increase Your Squat. I Pr'd everyday before doing my 5x5 routine, had to deload after 3. 4 months into Stronglift . (2005, August 9). Retrieved from T-Nation. Flat bench I've done 391 in comp last march. I'm to the extreme that I'd ditch dips and press and do nothing but bench variations 3-6 times a week. Now, I can barely do 50. The point is that my Sticking point during the last portion of the press (past 90 degrees): Possible Weak muscles: Triceps. These videos are really great and recently helped me to push our a PR of 375 on the bench press. Brought my bench up to 200 through more diverse triceps exercises, improving shoulder strength, and improving my dumbbell press. If you aren’t aware of it, in terms of bench press, it’s a light day on Monday, day, with weights around like 67. I would argue that if you want to increase your barbell bench press you should bench press with a barbell. Anyone been in a similar situation? I'm no expert (not even close) but compare your lifts to your bodyweight not other lifts. Try hard, keep to your program and diet, and bench will improve. These are the 5 most common reasons why your bench press is weak off the chest: Reason #1: Weak Contributing Muscle Groups. Right now I can't squat because my hips are uneven (I mean I can squat but I'm working with a physical therapist and my personal trainer to make sure I'm not favoring my right side, I think my bench is my worst exercise, mainly also because I was used to the smith machine for 2. Thibaudeau, C. Make the switch! Just for FYI, my program was 16 weeks in 3 blocks (hypertrophy, strength, peaking) and I went 4x a week. So, a weak bench press (or overhead press) may actually result in a weaker pull which is directly related to climbing. On the flip side I bet you would be higher than 160lbs on a machine chest press. When I first got back into lifting after a very long break, my bench was 105, squat 245, and deadlift 275. It allows you to work in more volume on your chest as your stabilisers begin to fatigue too much. Lifetime, and permanent, PR of 200 lbs. I really started this year tho, I basically just fucked around last year,and before that I just did cardio. Plus during squats sometimes when I hold the back on traps I feel some pain in my left shoulder again, is it lack of flexibility or is it just weak? I have been going to the gym for like 1. This is not a form check post. Sticking I've been really making progress on my bench press for the first time in almost a year I finally hit 240 after being stuck at around 200lbs. Squeeze your glutes and press with your legs. I tried solving my wrist pain today by "straightening" my wrists during bench and it felt like I was "punching" the ceiling. the issue is that i feel the load on my elbowjoints during the lift rather than my muscles. I am not saying that hitting dumbbell bench won't help their flat bench, I just think that in their particular case they should spend more time benching with a barbell. If you plan on bench pressing for the next decade or two without surgeries, you need an arch. 1bw ohp/shoulder press 1. Also, I'm pretty decent at overhead with a strict press of 255. Or check it out in the app stores TOPICS. Thus, while bodybuilders will perform bench, the bulk of their "chest" training comes from flies, pec deck, etc, as the delts and triceps are also heavily involved in bench. If you wanna get a good bench then you need to bench. Even the military press feels fine and dandy. We tried a few different things with dumbbells and the EZ bar, but every time my shoulders and arms would take over, even with lighter That ratio isn't all that bad, but perhaps you have a form/technique issue. I stopped working out for 10 years and my anxiety was gradually building when I went back into a gym sitting on a bench about to find that out. Sticking Point Therapy. Also if possible, please make a video of you bench pressing I would love to see your form and is there a form breakdown meaning: does your shoulder blades press into bench, does your feet press into ground, is your back arched, how are your elbows positioned and so on. try pressing with an injured biceps, it sucks - but it shouldn’t be by much. If the only thing you have to say is loWEr THE wEight ANd woRK on forM, then you should keep quiet; if you comment it anyway, Switched up to an post-novice periodized program, with way more bench. I was going for 3 but because of that I did only 2. For any exercise I do, I always lift until I can't possibly do another rep. JM press with a safety squat bar is also awesome if you happen to have access to an SSB. I’m quite tall , about 6’3 , with long arms ( almost reach my knees type ) . To progress your bench I'd just bench in the 4-8 rep range @ 70-85% of your 1RM and progress from there, then completely burn your chest out with the machine afterwards if you want to. I was so weak I could hardly bench the bar. I retract my scapula and arch my back, drive through my body, etc. Majority of my training has been for bodybuilding though, not strength directly. Most I've done is around 105 lbs for 3 reps. It takes YEARS. They are a nice accessory bodybuilding-type exercise and great for targeting the pecs, but they don't teach you to engage the pecs in a vertical push and I've never seen lot of crossover to Yes it is normal for a beginner's bench to be "wobbly" and unstable. I will say the number 1 thing that worked to increase strength was close grip, all the time. This is strictly for hypertrophy, focusing on 3-4 sets of 8-12 reps. To clarify: -I use a neutral wrist position; my wrist and arm are completely perpendicular to the bar. Incline dumbell press and then incline Smith machine press. Problem: I did barbell squats the other day (again, 5 or 6 reps, and to the point where I couldn't do another rep), and I felt "the burn" and soreness in my quads the next day. I have given up on bench. Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; Get the Reddit app Scan this QR code to download the app I experimented with this. Weighted dips especially are what have helped me struggle less at the bottom of the bench. One thing that I'm wondering about is the bench press. Hi, I recently went up in dumbbell weights from 22kg to 28kg over the last 2/3 months, for the incline dumbbell press. A place for the pursuit of physical fitness goals. Replaced with OHP. Plus video from a powerlifting coach. 130kg. Focus on perfecting your form, incorporating supporting muscle exercises, and paying attention to factors like Honestly, I used to get baffled and upset with my barbell bench being weak and my bench on machine with plates and my bench with dumbbells was fine. What causes my vertical presses to be this weak? I can put up like 12 reps of 25kg on DB shoulder press, which is also relatively weak compared to my bench. (2007, October 16). g. Put off OHP for 1-2 days. Valheim; Genshin Impact; I don't lock out on bench press or squat until the final reps or if I need to catch a rest. Check out the r/Fitness wiki for a recommended beginner program, most of them are barbell oriented and give you lots of practice with the main compound lifts, bench press included. I've been working with a trainer a little bit, and I have had a difficult time activating my chest muscles during bench presses. Dave Tate's Six Week Bench Press Cure. Does anyone have any tips to help me reach one plate bench press? For shoulder presses and bench press, I switched to the neutral grip dumbbell version after a shoulder injury from surfing. 200 lbs male but very weak bench I am 17 years old and 188 cm tall (6. So just get a program, stay on it, keep benching and it'll go up. I seem to be experiencing some mild inflammation in my left shoulder, specifically in the rotator cuff region. If you're trying to go heavy on both bench and OHP on the same day then that's your problem. I’d imagine that u can’t use a normal bench press, and definitely not a leg press. Flat bench I've gotten to 4 reps at 230 as highest I've gone. Of the population of men who are <120lbs, most are kids. I was also implementing close grip bench, heavy shoulder press, etc. Last couple of years I progressed from 75 lbs (35 kg) barbell bench press to 185 lbs (85kg) barbell bench, 225 lbs/100 kg squat and 235 lbs deadlift. Related Topics StrongLifts 5x5 Strength training Fitness Fitness and Nutrition comments sorted by Best Top New Controversial Q&A Add a Comment KnAgwethisitda55 Posted by u/DildoDiscoDancer - 16 votes and 25 comments Bench at least 3 times a week on a program and you will progress wayyyyy faster. For chest press, I do it with the back of the bench at approx 15-30 degrees of Every time I bench press, especially when going heavy, I feel it mostly in my brachialis/brachioradialis/upper forearm. Retrieved from Stronglifts. Besides that the floor press is listed as one of the possible supplemental lifts in Forever, so it wouldn't be a bad idea to use it as a main lift or supplemental lift. Since science has shown that the chest is most active in the bottom portion of the bench press, specifically the sternal head, this exercise helped me a lot. I started lifting at 14 at 5”7 110 and built like a rail and lifted like one. 5kg or something at maximum, incline bench on Wednesday, again fairly light, and then on Friday it’s the heavy day where you do a few warmup sets and then build up to a set where you do as many heavy reps as you can, so in this case it 25 votes, 32 comments. Lockout problems normally stem from weak Triceps. Anything below that and you've likely undertrained it, anything over that and you've (typically) undertrained the bench. true. I have to recommend you to always go My squats are insanely weak for my size and in comparison to weights I lift. is it just Get app Get the Reddit app Log In Log in to Reddit. Weak bench press. 3" long and the legs that hold If you want to get better at something do it more. Plus it's easier to load up heavy weights on a bar. My bench press has gone from just the bar to 10kg on each side which I am happy with. Reddit's rock climbing training community. r/WeakBench A chip A close button. A variation on the competition 3 inch lockout ( which I feel has the most benefit) is a close grip 3 inch lockout. For reference my working sets on push day are 70 lbs for 5x5 on OHP and 30 lbs for 3x8-12 on incline dumbbell press. The other thing was doing a lot of upper back work. Also, the pressure on your chest during a bench press will be much greater in it’s stretched position than when it’s being (partly) contracted. I've checked my form and I don't think that is the issue (i If you wanna bench more weight, you just need to bench MORE. Look weak as hell (not like you at all) but can do like 225 lbs in 3 sets of 15 reps or 3 sets of 15, 10 and 8 reps (sometimes 10) of 250 lbs. Open menu Open navigation Go to Reddit Home. My muscles can handle it without too many problems. The ability to bench below your chest can help build up that extra bit of strength on the bottom. However, after a few weeks I felt my bench getting weaker overall, some unneeded wrist pain, and no obvious improvement to be made. I would say the best thing about dumbbell bench is that you can do drop sets by just grabbing a different pair. Wasn't really focused on my diet until months later. When I increase the weight by 5 lbs every week, I eventually fail. Or check it out in the app stores Home (it's very weak). The bench and the squat use your body as a column. I would certainly suggest that you test to see if it is an imbalance. r/WeakBench: For people who have a weak bench press. Or check it out in the app stores TOPICS tried bench press for the first time last year and I was really surprised that I couldn't do more than 60kg! I googled it, and came to the conclusion that while dips have a lot of carry on to bench press, stabilizing muscles and movement patterns can take a while! SOME taller lifters have weak benches because they don't understand that they can carry more muscle mass than a shorter lifter and in fact need that extra muscle mass to bench more. Also, bench seems to respond well to size, i. Close-grip, incline, and regular. I was also adding other exercises to my chest day, incline bb, incline db, flat db, cable flys, etc. 5kg every week. At elite levels this changes - you can get a higher % through years of dedicated training. Formcheck: Bench Press, been stuck at 160-165, failed 5th rep of 165. I have got to be in the bottom 1% for my body type. One of the main reasons why strength is an Squat- 225x5 Deadlift- 315x5 OHP- 100x5 Bench- 135x5 I feel like my bench is weak compared to my other lifts. Weight Releaser Press Working on Weak Muscles: Pectorals Close Grip Bench Press Reddit's Compendium to Overcoming Weak Points. I'd just like to find out if this will be suitable as a DIY Bench Press i want to build with wood I've got lying around. When the bar is at my chest along with driving my feet forward thinking of tightening my lats or 'flexing my armpits' tends to get me to press the weight back and up while digging into the bench. Weak wrists holding back my bench press? I started lifting about 4 months ago with 5x5 stronglifts. My bench/press 1RMs are 231/160lb, and I have had pretty good press form but only recently Come ask questions, post your pictures, whatever you want. The only thing that helps me is to just accept the capricious nature of bench press. 3 times a week is probably gonna do it. Bechtel among others have talked about how the strength output of a specific muscle can be inhibited by having weak antagonists. Bench is my best lift, I'm not Eric Sporo obviously but I can bench 405. But hey, your username is beinggayisnotoklol, so maybe you're just a fucking idiot. My squats and regular bench are going up every week and pretty much anything else I have been working on just not incline bench. Disappointed . The shoulder tuck is important, but here a few others that have really helped me: tucked elbows. Internet Culture (Viral) My bench press is SUPER weak, while some of my lifts seem super strong. I was wondering if flys are an adequate substitute for bench press. Since then the difference has become even more pronounced. I feel that incline bench has a big carry over to my comp bench. You could try doing the bench press for the main work and the floor press for the supplemental lifts. As per a very simple google search: Weak: "having little physical strength or energy. Currently I’m 5-6 days a week. Retrieved from Weight Lifting Complete. Heavy weight high reps. Or check it out in the app stores When you fail on a rep is it toward lock out ( weak triceps ) do you fail at the sticking point mid point ( where the lift shifts from larger pec to smaller detoids ) or do you fail right off the chest etc. In a video, Arnold talks about barbell bench press, and also incline press, and how he would hit the incline on multiple different increments, to hit every section of the chest. Throughout the journey my incline bench has remained stronger. 5 weeks bc my bench was going down Been lifting for a while and made some decent progress. it sucks to be natty i got hard stuck on 90 kg bench press for 6 months!!! with good diet and training and all of sudden after six months it started to improve every workout and in tree weeks i got it up to 90*3 and i am still there 1 months later. Hi, im currently running nsuns 5days (for about 1month now but already did it for 5 or 6months before). Well the pain is only in my left shoulder mostly when I bench press and I do take care of my form. do you guys know any ways to boost bench press well? im 5'11 and about 165 or 170 pounds. When I'm dumbell and bench pressing, my triceps give out way before my chest does. Get the Reddit app Scan this QR code to download the app now. Doing dumbell press really helps with form on bench. Dumbbells can mess up your arms if you fail badly. However i've noticed I get a sharp pain in my right wrist and palm when im benching heavy and it's really keeping me from continuing to progress. Skip to main content. Speed kills: 2x the intended bar speed yields ~2x the bench press gains • Stronger by Science. 110 votes, 37 comments. In fact, it's kind of embaressing how weak it is especially for my weight. Good alternatives are the machine bench press (already mentioned in another comment, failure is not a safety issue) and weighted dips. I am currently running David Laids DUP program, where i bench once a week, then follow it up with 3 sets of push press. Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; Get the Reddit app Scan this QR code to download the app Posted by u/Jalaliozz128 - No votes and 7 comments If you're sure it's not a form issue, then perhaps you're just a limb dominated bench presser ( that's just the way your mechanics are). Internet Culture (Viral) Amazing If your core is the limiting factor on iso press, your core is disproportionately weak imo You don't really need a spot for bench press unless you're fairly inexperienced and are trying to set over 95% of what you can handle Pretty much any high SFR (stimulus to fatigue ratio) exercise would be great for the former (e. The above stuff I typically do on DL days. good luck. Incorporate more pressing movements. Expanded Information on Adding Volume: Adding volume takes some time. Problems getting the bar out from the chest is normally attributted to weak pecs. Currently i can incline bench 135lbs for 10 reps and on flat i can only do 5 reps max. That's why your bench and squat will be the first to decrease on a cut, as your limbs will decrease in size (lower body fat). Alternatively you can use safety racks on the bench if you wanna go to failure. The higher bench volume is what actually makes your bench press strength increase. This is also why fat people are great at squatting and benching. While I am just an OK bencher in my weightclass, I do specifically think of my lats as my first motion off the chest. 5 years but at the new gym smith machine is always occupied and Im forced to use normal bench press. The second push day, bench is replaced with OHP. Hello i have come here for bench advice over the past few months I am noticing my chest is getting pretty big but my bench isnt moving. Then I did solely incline dumbbell press for a year, and my flat bench went down a lot, I could barely press 225. reReddit: Top posts of November 18, 2019. just do whatever works for you and just wait. I am currently following the PPL schedule from the wiki here on Reddit, which is a progressive overload program. been following stronglift for a past few months and my bench is stuck on 30 kg, I tried 35 kg this morning and only did 2 reps of it. Just my 2pence on the matter Paused reps on the bench is the most direct movement you want to practice, but you'll have to reduce the weight for this. View community ranking In the Top 1% of largest communities on Reddit. With Bench Press there is more For a 5 rep max I can overhead press 65kg, squat 115kg, deadlift 130kg but somehow only bench 75kg. The solution to every problem according to this reddit Reply reply More replies. I made the drawing in fusion, there's no dimensions but the bench will be 15. But my guess is that if it's working on higher reps it must work in lower reps too. While a 40lb bench press is also very little, 60 isn't much better. ctf ytjhq qebz gzak ovnp yygnj eqnrw dahujc riaq iihdi