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Bench press advice
Posted on 5/8/22 at 2:10 pm
Posted on 5/8/22 at 2:10 pm
Just looking for a little guidance or tips. So basically I get 240 one rep max at 155lbs. The problem is I feel like I could get a lot more if I get my legs involved. I’ve watch YouTube videos but can’t seem to get it. Example of workout today.
Bar-10/15 times
135/10
185/5
205/1
225/1
235/1
240/1 I figured part of the problem was burning myself out so I kept reps low. Either way after the 240 rep i rested 1:30 and then knocked out 10 reps of 205. Another 1:30 and did 185 14 times for a cool down and that’s when I was gassed already. Maybe 240 is just what I can get and it’s that simple. I literally can’t keep my feet down though so it’s all chest. Sorry for the long read so any advice would be appreciated.
Bar-10/15 times
135/10
185/5
205/1
225/1
235/1
240/1 I figured part of the problem was burning myself out so I kept reps low. Either way after the 240 rep i rested 1:30 and then knocked out 10 reps of 205. Another 1:30 and did 185 14 times for a cool down and that’s when I was gassed already. Maybe 240 is just what I can get and it’s that simple. I literally can’t keep my feet down though so it’s all chest. Sorry for the long read so any advice would be appreciated.
9
Posted on 5/8/22 at 2:51 pm to CaptainDave
It helps me to think about driving my feet into the ground and squeezing my quads and glutes. More focus on the quads than glutes and keeping a very small arch in back formed from flexing the glutes. Maybe up your rest period to around 3 minutes
Posted on 5/8/22 at 2:57 pm to Yeti_Chaser
Thanks for the response. When I’m working up I stayed at about 2:45-3 minutes.
When I’m doing the lighter weight I can really focus on squeezing my traps, maintaining my slight arch and pushing my head towards the top of the bench. As soon as it’s more heavy weight for me it’s like I just forget. Haha
I’ll give focusing on my quads more instead of the glutes(which I’m guilty of).
When I’m doing the lighter weight I can really focus on squeezing my traps, maintaining my slight arch and pushing my head towards the top of the bench. As soon as it’s more heavy weight for me it’s like I just forget. Haha
I’ll give focusing on my quads more instead of the glutes(which I’m guilty of).
Posted on 5/8/22 at 4:48 pm to CaptainDave
I’m wondering if I have a mobility issue. I cannot get my feet flat on the floor with benching. I tuck my feet back enough to place my heels on the post of the bench and then drive through my toes.
I know I’m short, but I feel like I see women smaller than me getting their feet flat. Mine just don’t reach. Feels super weird in my quads to force it and I don’t have any drive.
I know I’m short, but I feel like I see women smaller than me getting their feet flat. Mine just don’t reach. Feels super weird in my quads to force it and I don’t have any drive.
Posted on 5/8/22 at 6:26 pm to CaptainDave
I am an all chest and arms bench presser. I keep my back flat on the bench and really do not engage my legs.
240 is not your limit, but you are going no where unless you set a trackable plan to increase weight. Do not try for 1RMs, that just leads to injury. Try out a linear progression plan. Stronglifts, Starting Stregth, Greyskull, etc.
240 is not your limit, but you are going no where unless you set a trackable plan to increase weight. Do not try for 1RMs, that just leads to injury. Try out a linear progression plan. Stronglifts, Starting Stregth, Greyskull, etc.
Posted on 5/8/22 at 8:23 pm to CaptainDave
My calves and/or hamstrings tend to cramp up when benching. I guess that means I have plenty of leg involvement.
Posted on 5/9/22 at 8:41 am to DarthRebel
quote:
240 is not your limit
It's pretty close if he only plans to stay at 155 BW. He's already an advanced bencher by most standards, get any higher than 240 will be really difficult for him at his bodyweight.
Posted on 5/9/22 at 5:04 pm to DarthRebel
Definitely agree with a set plan. I usually only do a one rep max every 3-4 weeks. Other than that I usually go for 2-3 working sets for incline, flat, decline and so on. I also mix in dumbells for 3-4 weeks and the go back to barbell. I’m always mixing it up and trying to keep my muscles guessing.
Appreciate the info and will definitely check out a more structured, tested plan like you listed.
Appreciate the info and will definitely check out a more structured, tested plan like you listed.
Posted on 5/9/22 at 5:08 pm to Bonkers119
It may be but I feel like I’ve got more in the tank. I added quite a bit once I got better upper body technique so I’d assume the legs could be similar.
I know it’s just bench calculators but reps for 135, 185, 195,205,215 all show the same potential one rep max. 260-270. Once I get to 225, 235, 240 it drops to around 235-245. I’m no expert so maybe I’m tapped out until weight gain but I’m still leaning towards a better plan and ALOT better technique.
I know it’s just bench calculators but reps for 135, 185, 195,205,215 all show the same potential one rep max. 260-270. Once I get to 225, 235, 240 it drops to around 235-245. I’m no expert so maybe I’m tapped out until weight gain but I’m still leaning towards a better plan and ALOT better technique.
Posted on 5/10/22 at 8:46 am to CaptainDave
my legs are mainly for bracing.
Posted on 5/10/22 at 9:48 am to CaptainDave
quote:
Appreciate the info and will definitely check out a more structured, tested plan like you listed.
Bonkers is right and I glossed over your BW. I have not been 155 in 3 decades, so I just assume everyone is around 200lbs
You still got some room to go up though. Since you are in the "Advanced", it will be slower. Might go more of a 531 type plan. You should add 5-10 lbs to your 1RM every 3-4 weeks. If you have time to workout, you can go with Boring But Strong (BBS) 531.
Posted on 5/10/22 at 12:55 pm to CaptainDave
When I started out lifting at age 48 I could barely bench 135. I got stronger by sticking with a weight (say 135) until I could do 3 sets of 10 reps, then I moved up in weight and started over doing sets of 8 then 9 then 10 for 3 full sets and move up again. Before I knew it I was up to 205, it took several months stuck at 205 till I made the jump to 225. This worked for me but was frustrating at times especially when your workout buddies are all pushing 225 no problems. I'm 50 years old now and back in February I got 315 for 1 rep and have done 7 sets of 10 reps at 225 in one workout. The body weight thing I wouldn't go by, 2 of the guys I lift with were pushing 330 and weighed in at 170 lbs.
Posted on 5/10/22 at 1:02 pm to Sea Hoss
quote:
2 of the guys I lift with were pushing 330 and weighed in at 170 lbs.
So you were lifting with two "Elite" benchers, please refer to chart posted by Darth. Weight plays a huge factor in your big 3 lifts. Yes you can add some weight to the bar by improving technique, but ultimately adding mass is the only way you're really going to see significant strength gains.
It can take years of training to move from advanced lifter to an elite lifter.
Posted on 5/10/22 at 2:52 pm to Bonkers119
I was benching 295 in high school at 165. I definitely wouldn't call that elite. Some people are just stronger in certain areas of their body than others. My back strength, for instance, was crap comparatively.
My advice, assuming you're aiming for strength gains and not hypertrophy(size), would be:
- Stay closer to your max load (1RM)
- Perform less reps per set
- Perform more sets per workout
- Take longer rest periods between sets (4-6 minutes)
- Perform the workout more days per week (This type of load allows for shorter windows between workouts)
One way to approach this would be to try a 5x5 program, 2-3 days a week. That's 5 reps at your 5 rep max, for five sets, 2-3 times a week. Rest 5 minutes between each set.
My advice, assuming you're aiming for strength gains and not hypertrophy(size), would be:
- Stay closer to your max load (1RM)
- Perform less reps per set
- Perform more sets per workout
- Take longer rest periods between sets (4-6 minutes)
- Perform the workout more days per week (This type of load allows for shorter windows between workouts)
One way to approach this would be to try a 5x5 program, 2-3 days a week. That's 5 reps at your 5 rep max, for five sets, 2-3 times a week. Rest 5 minutes between each set.
This post was edited on 5/10/22 at 2:54 pm
Posted on 5/10/22 at 7:56 pm to Hu_Flung_Pu
quote:
my legs are mainly for bracing.
Same here.
People who use their legs appear to be doing so to promote a larger arch and reducing the ROM needed to complete a rep.
Posted on 5/10/22 at 8:48 pm to Blutarsky
Not completely true. You have two types of leg users. 100% tension all the time (me) and then people with about 30% and use rest on push off. I could never get it right.
Posted on 5/11/22 at 10:22 am to Hu_Flung_Pu
I lift my legs up above me, rather than use them to brace, to promote more concentration in the chest muscles. It takes some getting used to and ability to balance, but I find it works well to recruit more pec activation.
Posted on 5/11/22 at 12:34 pm to transcend
Ew, why? Just do DB flyes. You looking for some shoulder problems with a flat back.
Posted on 5/11/22 at 4:35 pm to Hu_Flung_Pu
I read a study a while back that indicated greater recruitment of muscle fibers doing it this way and I've never had any issues with my shoulders. In fact, it feels easier on my shoulders. Having said that, I'm always open to other opinions and information on the subject if it's backed by evidence.
Posted on 5/11/22 at 5:45 pm to transcend
Retract your scapula and “roll back” your shoulders next time you bench. It almost takes shoulders out and all chest. If you have a flat back, the shoulders round forward and you use less chest.
It’s about the ROM to get to the chest. Flat back you have to get elbows lower to get bar to chest. Arch and retracted scapula your elbows don’t go as low.
It’s about the ROM to get to the chest. Flat back you have to get elbows lower to get bar to chest. Arch and retracted scapula your elbows don’t go as low.
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