How to max bench reddit. /r/tall: reddit from a higher perspective.

How to max bench reddit The peaking phase brings out your max. I am still seeing progression with my deadlifts, squats, and rows. Other than ensuring that you are gaining weight at a good rate, using different variations can really help you work on weak points. We did a weightlifting unit in 7th grade PE. ive heard some crazy things about this increasing your bench by 5-10 lbs. Also pausing every single rep was a He gave a great tip about using the cable row machine with the long lat pull down bar. generally speaking, younger males care so much about bench press that they train it way too close to max and then remain in a constant state of burn out on the movement. Edit: don’t just be doing simple “low reps add weight each week” programming. now everything feels light and moves way faster. Internet Culture (Viral) But I was only able to do 110, now my Max Bench is 150 I accomplished that in a Month or a little less than a Month. So with a 405 bench max, and a 275 incline bench max, a single day might look something like this: Paused Bench - 2 sets of 2 reps at 345 Incline Bench – 5 sets of 8 reps at 195 1-2 assistance lifts. and then do the rowing motion with that bar to your chest where the bar hits you on the bench. I think an incline max is usually around 75%-80% of your flat bench max. Then I'll do my max set, then I'll work my way back down and hit the same weights for reps, ending with a set of slow pause reps with my initial warmup weight until failure. That 4/6 is NOT bench upgrade level. Bench pressing more often and The following will feel easy at first: 2-3 days/week, Take your 10 rep max and perform sets of 5 with that weight. Squats tax the same muscles you use to bench more than vice versa. Current max bench for one rep is 255, which was done after a 5x5 set of 215. So while they'll negatively affect your bench, your bench is far less likely to negatively affect your squat. Obviously this is not scientifically precise. I just can't stay healthy and do that. He has a barrell for a chest and can put up a ton of weight. A wide stance with the heels still in the ground works for me. As for me, 30, M, 5-11, 245Lb. Do more chest exercises like db bench, db flies, db incline flies, etc. I feel like if I can bench 275 at least 5 times, I should be able to clear 315 x 1 (according to strength level. 310 to 350, with 320 for 5+ reps. This is it. Pushups and bench presses are different exercises, involving different stabilization. heres a link to the video. As a guide, you should be able to chin 1. stabiliser muscles, the angle, plus not being able to accurately gauge just how much you're pushing during a press up, you really View community ranking In the Top 1% of largest communities on Reddit. Personally I like to do a max effort top set in the 3-5 range, then drop weight to stay in that range followed by some back off sets in higher rep ranges. My first year I got to 100 lb dumbbells on flat bench. The average person can’t bench their body weight and you’ll be able to in like 2 months. All depends on context. I instead do lots of pushups, and tons of overhead work. I had no massive change in max on my first sheiko cycle and my chest looked better than when I did similar volumes/intensity with again small max changes. /r/tall: reddit from a higher perspective. Sometimes it's easier to get your gains there. So Yujiro could probably bench over 12,000 pounds I mean, Pickle was able to overhead press a freaking triceratops and a Google search shows they can weight 13-26,000 pounds , so his upper body strength has to be wild. A week and a half ago I barely managed to lift 220 for a single rep, so I'm super close but haven't actually done 225 yet. " Now if someone's on a 5x5 routine and they say their max or PR is 200, they're probably referring to doing 5 reps. Thy Kingdom Come. I'm at around 185 as a 1rm and started at about 135 6 months ago. Hit the chest from all angles. Look up 5/3/1 and incorporate the benching scheme into your ppl routine. A good enough upper back arch trains you to push from a decline. 7 months later bench is 115, deadlift is 285, and squat is 205. keep it simple - maybe 20 - 25 lbs more than you're max. Max I can bench is 160, max squat is 200, max deadlift is 300, max seated shoulder press is 150. I mean, the obvious solution is just to try and find your 1 rep max by actually doing it. Usually I'll do 4-5 total sets if I'm feeling off I might just do 2 sets though. I needed the spotter's help just to bench the bar. The Reddit-Home of the Sacramento Kings. What improved my bench press the most however was improving my form. I feel that my max is around 275. Of the powerlifts, bench is the most impacted by calorie intake and carb intake. The mechanics are totally different, and if you mostly do Smith, your stabilizers might not be able to keep up. Bench is my worst and everything about it feels bad for me. I mean, normally if you’re even attempting 1 rep maxes (which honestly idk why non-athletes people do that, seems like a good way to hurt yourself), you can mostly lift most of the weight without help. Part of starting SS involves learning how to actually bench/squat etc. If you aren't working sets, just going for max, decrease reps. A lot of people will say above body weight. Any idea what the max 200 while benching with the Tonal would be equivalent to in a gym with barbell and plates? Even a 230 with 440 bench paused - Take accessories seriously. From an anecdotal perspective: I ran Smolov Jr. Look up the class iv power lifting standards. Or check it out in the app stores &nbsp; &nbsp; TOPICS. You go to the gym. You calculate your one rep max. A very strong pushup person that's never done a bench press is going to struggle for a few weeks to get the bench press right. Reaching a bench press plateau can be aggravating, but here are some smart moves you can use to change up your routine and spark gains in your bench press max. Start doing some chins to enhance your row. I've even done just 6-8 or 8-10. You can usually assume it's a 1RM, a one rep max, unless stated otherwise. That was a couple years ago and my max bench is 300 lbs now, so I'm not a bench God or anything but I definitely got over that hump. 6 light sessions using like 60% of your max a week could work, but from a powerlifting perspective that would not be ideal. For one reason or another, my chest and especially my triceps recover like crazy. Went from 215# and Doing all the same things for rows. My senior year of highschool my max bench press was 265x2 @ 77kgs. This enables me to keep my hips on the bench, without arching my spine too much — while simultaneously allowing for some leg drive Twice a week usually. Appreciate the responses. Was at 285lbs 6 months later. 75kg, like 15% bf. My ohp is progressing decently. My best bench press to date is 162. Do a warm up set, then stick to 2 or 3 reps until you get close, then go to 1 rep until you reach max. Benching 162. My fourth Rep is a struggle and I don't even bother to try the 5th Rep. There are a lot of ways to add weight to your max and what works for you may be different than what works for me. I ate like a horse cause food was good and we were fed 4 times a day. I’m 15, started lifting July 2022 and benched 65 for barely two reps, deadlift was 155lbs and didn’t do squats until three months where my max was 145lbs. If you're interested, Wendler actually does not suggest percentages of 1rm for his programs. Getting heavy on bench just isn't worth it. I'm basically the same stats as you just further along. How much is your max bench press? comments sorted by Best Top New Controversial Q&A Add a Comment. com) My current routine is hitting chest twice a If you do want to bench 140 then I'd suggest not training with 13 reps. It just feels so right. You can pretty reliably extrapolate from a 3/5 rep max to a 1 rep max though. You power clean. Watch some videos on bench form to get an idea of what we're talking about. There are special thinner belts for powerlifting bench press that allows for more of an arch while still helping with intra abdominal pressure. Squat 1RM is only 315 haha Reply reply more reply. When it came to testing my touch-and-go 1RM, I'd managed to increase my max by I weigh about 225#, I do primarily Crossfit which definitely does not focus on bench. Work up to 10 sets over the course of 3-4 sessions. Brian Alshruhe has a good 3 part bench series that would be helpful I think. However, last time I maxed out it took 7 weeks, so I'm guessing I'm getting to the point where my strength gains will take a steep nose dive soon. Assuming 225 as working sets, personally I'd do 45 x8-10, 95x8, 145x5, 185x3 -- then about a two minute rest before doing my first set of 225. Should I be around the same max weight? Before I started planet fitness 2 months ago I benched 245 on a barbell bench if that gives a starting reference point. When I go up to 155lbs on the bench, I can only do like two or three reps without struggling. 2x your bench press. If he did that the first time, after a few weeks, his body would have learned how to bench and his bench would jump up 25+%. My coach will have me do 3x3 with 175 lbs, then one set of max reps. Reply reply For bench press I think 6-9 or 9-12 is great. Or just run their male physique template and keep bench as your main chest movement for a year. The majority of men can’t bench 200 pounds regardless of weight. Same reason Tyler the Creator got a sixpack while never working out a day in his life according to himself. Been bulking for the past 4 months and expected good gains, but my bench has only increased 10 lbs lol Bench 40/30/20/10+ Reps for Volume – EVERY OTHER DAY No hype, no grinding on daily reps. , 531 increases upper body training max by 5 lbs and lower body by 10 lbs at the end of each cycle), when I find myself lifting weights I've never done before I can Get the Reddit app Scan this QR code to download the app now. dumbbell bench provides a great foundation If you're going for full body strength and big numbers, your max bench is low for how high your squat and deadlift are. So I thought before I start SS, I'd better learn how to actually bench press/squat/etc. I don't do flat bench but I'm 99% certain I can do 110kg x 10 (probably more) Max whatever lift you want that day (Bench, Squat, Deadlift) first then do whatever else you have after. i've heard people say that you will see more 500+ benches in the warmup room before a multiply bench meet than you will I have worked my way up to 195 DL, 165 squat, 120-125 bench, 120 row and 70-75 OHP. 0333 + Weight Lifted = Projected Max. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. 5 sets at first. One day do 5 sets of five with 80%. After about 1-1. You want to do a hypertrophy phase to gain size then run a peaking routine to max. Also it's also a body weight thing, if you are big, you'll bench big. So for you it’d take probably the same amount of time or maybe less or maybe I stopped lifting for about a year or so and at the beginning of my bench frenzy my 1 rep max was 155. Ended up tearing a bicep though, so wasn’t really worth it lol my squat was the most dramatic. I've got a 755 deadlift and it says 775+ is considered world class. Don't want to be super muscular. Between 90x5 to 100x5 at 90kg. What is powerlifting? Powerlifting is a sport that consists of three lifts, the squat, dead lift, and I know this might seem like a dumb question but hear me out: usually a squat and deadlift can increase without gaining too much mass, but is the only way to get better at bench by adding On the other day you can do a 8, 10 or 12 rep max of close grip bench, followed up by 3-5 sets with 2/3 of the completed reps. I specifically am interested in weight training to increase and max out my reps on the 135 lb bench press. Skip to main content. This includes making fun of other people's exercise choices, performances, and physiques. if he was as lean as me he would probably weigh 125lbs. I've been able to bench 225 x 10 reps but I can only bench 275 x 1. But for smaller weight exercises (lateral raise, curls, etc) the rep range "width" may need to be bigger since the room for progression is a lot harder. My 1 rep max is about 225, though I haven't tested it. Just looking for what I can to keep moving the weight up. Members Online. Paused reps on the bench is the most direct movement you want to practice, but you'll have to reduce the weight for this. Take it easy, maybe bench once to grease the groove but nothing taking, no heavy or super high rep work. If this kid just decided to start at 3 sets of 5 at 120 for his next session, and followed the program, 21 weeks (math mistake, this should be 11 weeks) to a 225 bench. It doesn't have to be OHP, it could be another bench variation, but this way you aren't neglecting your shoulders. You squat. I started benching 4-5/wk and eating massive portions (I'm talking 0. I am 32 years old, am 6’2 and weigh 185 lbs. My highest max bench is 535, and although the bar bends a little it's not too noticeable with 405+, especially on the bench press. One day do 5 sets of eight at 70% of your max. Most clowns wear them cause someone said do it, and they dont wear them tight enough to get anything out of it. I'd add 5 lbs to my working sets, then fail, deload by 20 lbs, add 5 more lbs a couple times, fail, etc. That said I probably max out on bench once or twice a year and nothing else. How you do it depends on starting weight and what you're trying to get to. Current max, 345, 225 reps - gonna find out tonight where I am. I would probably shave 50-60 lbs off of what it says I can do for deadlifts. it’s the difference between true strength and compensatory strength. there is not a set equation. The 90% feels closer to my perceived max than my tests for squats/bench. If you can get somebody to spot you, they can give you that tiny bit of help if you need. dude i just found this creeping after you trolled r/nba (you better follow through and piss on your face), but just do ten reps, three sets then max out once as a 4th set and repeat every other day and your shit will go up EDIT: just saw you only bench twice a week. Just curious if anyone had any insight into how NFL players train for the max reps at 225 on bench. I feel that incline bench has a big carry over to my comp bench. For my max days I'll do 4 light sets with minimal reps (8-10 first warmup, then 6, 4, 2) just to make sure I'm comfortable with the weight/maintaining proper form. You should never actually max out though, you risk injuring yourself and there's no real benefit to doing so. I've done around 125 pounds in the past at the start of a workout. Just add one on top of one of your regular bench sessions. Try different programs. Right before my recent cut i decided to try out Paused Bench Press, since it should be making your lower chest and stronger and help you explode the bar up more. The example he used it that Jesse May be able to squat up to 185 lbs, but he’s only doing a true proper squat with up to 135 lbs. Stopped going to the gym for a year during COVID and got fat. The percentages in his progrrams are of your TM, not your one-rep max. Trying to hit 205 directly before a max attempt at 225 is too close to max effort. Could bench 255 for 3x4 within 2 months from that and 165lbs Still no 315 tho I'm rooting for you, I'm saying at such low bodyweight it's harder. You just want to work up to the max, not tire yourself out. Wendler's formula is Weight Lifted x Reps x . You can be freakishly strong, but you will still have to So ohp/ bench volume on monday Deadlift and squat volume on tuesday Bench/ ohp volume on thursday And then Sqaut/deadlift volume AND "power bench" on saturday instead on friday. For example I can bench 225 lbs 27 times, 295 10 times but end up with a 360 bench. And that’s it. I've honestly never heard anyone say "I can bench 200," without referring to a 1RM. Forget 100kg, you’ll be at 110kg. Now a year and half later I dont barbell bench cause of wrist pain but can put up 60s on incline dumbbell for 3x5 and flat dumbell 60s for 4x10(rarely flat dumbbell so probly higher now if i tested it). And obviously, eat well, sleep well etc. The way this bench calculator works is it takes the amount of weight you can bench for a In this article, I’ll share ten of the best tips and strategies I know for increasing your bench press. Making it a dumbbell incline further specifies things. what helped me was actually someone on Reddit telling me to look up 'leg drive'. I used to train in the 1-3 rep range a ton. By the time you're hitting 100kg for 3 you'll probably be hitting 90kg for around 10. Once I hit my 4th rep on 185 just seem to loose all form and strength. Think it went from 405 to 520 over 6 months or something crazy. Its the opposite muscle work as a bench and helps you warm up. Depends on the degree of the incline and of course will vary per person. All the top benchers have huge backs, and are just overall pretty jacked. When you transition, start with a light weight. Cap weight lifting If you feel like you're at a plateau, maybe drop the weight a bit and do a lot of reps. I can also get around 5 lbs per 5-6 weeks to bench. I think a good target for an average to overweight male is 2 plates on each size or 225 pounds. Which would be in your following workouts. Obviously if you specifically train for it, you’ll progress quicker on that lift, but that’s largely neural. If you have two guys that both max bench 225lb, there is a good chance that the max pushups could very well have a 10ish rep variance depending on fast vs slow twitch ratios. The hypertrophy phase increases muscle mass = bigger max. That said it A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I’ve been eating and tracking my calories a lot more recently just seem to be plateauing with my bench. My first time benching was grade 9 gym class, I managed 1 plate (135lbs) for a rep or two which was good at the time weighing 115lbs. Fast foward a few weeks with a different friend who had some experience and showed me how to bench, and i put up 95 for like 4-5 reps. Black people get more defined muscles than white people due to genetics, even if they're skinny from what I've read. for bench press fairly recently, and I paused my reps in every set for the entirety of the program, apart from the very last 10x3 day. I can do 185 for 4 reps right now. Was 6'1", 185, could probably bench around 115 max. Bf is approx 12% I want to be able to do 200, 250, and 350, and 200, respectively so I dont think I'm too far. Now same height and roughly same weight (maybe 188 now) and I'm hoping to max at 225 when I try again in August, current rep max is 3x5@180. Then the third day do some work with bands, slingshot, as many reps as you can of 60% of your max, close grip sets. Estimated 1 rep max formula: (Weight lifted x reps x . Former college hoops player and still play twice weekly so I am in decent cardiovascular shape compared to most guys. At that point I made the switch from barbell training to bodyweight training for my upper body, (still did barbell squats, would never give those up). The power day can be 5 x of 1s or 2s at maybe 85-90% of your current training max and you add 5 pounds each week during the 531 block. Bench is one of the biggest movements effected by bodyweight. AutoModerator • Additional comment actions I (m44) am learning that 1rm is dangerous and requires long thoughtful warmup. I heard in a podcast that one trick to get out of a plateau is to put 20-30 pounds above your max bench on the bar, unrack it, but not actually try the lift, just hold it so your body gets used to it. Short arms and strong triceps. Hi folks, I can currently do 65 lbs on each arm, flat dummbell bench press full ROM (touch chest) for 9 reps and thats failure. 0333) + weight = 1 rm estimate. Those bro lifters always bench a ton. If you can't Come ask questions, post your pictures, whatever you want. My PR walking into the gym for the first time was 185 but I weighed 245. Prob do like 225 50+ times. I eventually want to work my way up to 275 x 5. So push day 1 5/3/1 bench with bbb OHP, then the rest of your push day, push day 2 5/3/1 OHP with bbb bench then the rest of your push day. I've seen maybe 10 guys in total bench 3 or more plates in the 2 or so years I went to commercial gym (garage gym now) I've also competed in powerlifting at 105kg bw a few times and my bench at 132. You bench. flat bench with a bar really is its own thing. Get the Reddit app Scan this QR code to download the app now. and i hit 85kg (and i already did 3 sets of paused before). I tore through most (not all) of my pec while making a rugby tackle a few years back. There's a lot of them out there. r/Fitness A chip A close button A chip A close button Max bench prob like 650 or so. Improving my upper back has made my bench pressing much more stable. Both are for set of three. Do 5x5 once a week, and 5x8 another day. Deadlift 170kg x 8. Bench is back up to 3x7 reps of 200 after 1. Recently I’ve shifted my training to focus more on strength. Sleeves not really, at least not in my experience. Rep 220 5 time on bench and about 225 on squat 5 times. Similarly, threads and comments that exist solely for the purpose of ridiculing other people are not allowed. Say you can bench 80kg and you weigh 80kg, you should be able to chin with 80x 1. max bench is a matter of strength and can be achieved while being relatively small with technique, powerlifting training etc. Pause bench, incline bench, dumbbell bench, different grip widths, etc. I also did a lot of dips and eventually weighted dips. Is there a good way to increase my bench press by only working out two days a week. So yeah he doesn’t really pay attention to max lifts. Current touch and go max 358. True for the rest of Reddit - it's like every subreddit is populated by people super excited and jabbering about their beginner-level achievements - which is fine, I guess - but the really impressive people seem Yes, definitely. Coupe thing to consider if you're shooting for 100's one would assume your in the 80 90lb range for me personally i would move up 2. ) Warm-up; 1×10; 1×8; 3×5; 2×3; Complete this workout and work your way up slowly. The day before you bench and the morning of eat a good deal of carbs and a surplus of calories (unless you're cutting), and Ie squat Monday, bench Wednesday, deadlift Friday. If I'm doing any sort of program that periodically increases the weight (e. If you can, there's the safety bars at the squat rack - you could try your negatives there but if you trust you're spotter, the bench press area should be fine. Bench Press (1RM) Calculator Instructions. To clarify, technique in the bench press is about not being limited by the smaller muscle groups directly involved. But I also don't like throwing a bunch of weight on after every set, because I'm afraid i would not be warmed up enough. So my rep ranges have always been 8-12, sometimes 15+. On a good program you have consistent reliable and predictable progress. 5kg-70kg. He doesn’t really care for max that much because he really focuses on form and quality. Deadlifts are by far my favorite workout. Otherwise they'd say "I can bench 200 X times. You know leading up to a Max set (warmups etc) whether you can hit it or not. reReddit: Top posts of August 1, 2017. Try something like: Bar x 15 95 x 8-10 135 x 3-5 185 x 1-2 (maybe a single pause @ bottom rep) 225 x 1 Basically all sets leading up to your max attempt My bench went from an ugly max at 120kg to reps of that same weight by changing my setup. It may take years to achieve a 400+ bench so you gotta get some wins in along the way and enjoy the journey. 5 kg (358 lb) which I’ve done on two occasions in competition. A typical week would be like bench Monday working up to between 75-85% of my 1rm depending on the where in the block cycle I was at, then follow it with single arm db bench with pauses Tuesday would be like squat day, then throw in another bench type movement like incline single arm db benching with focus on tempo reps 3rd time in them hit 100lbs more than my raw w/wraps max for 3 to a parallel box. Incline involves more shoulders, though, So a person’s shoulder strength comes into play. I would hit bench 3x a week, also hitting triceps on those days, plus tris on my arm days and they'd rarely get tired. Do not do the same weight for all sets Am 5'11 and 157 lb. I was instantly able It’s not even about strength. I was wondering if there was any preferred squat to bench ratio. You press. You deadlift. Then i start using lighter weights on the bench press to warm-up. If you don't get your reps, do the 5x5 over again. 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. Nobody can stabilize heavy weights with a weak core Incorrect foot positioning. At that point I just kept pushing myself to around 90% of my max each time I bench and every couple weeks or so I would add 5lbs to my last set. I've been reading people's posts about their bench progression and some people are saying they increased it by 10 pounds a week when they first started. Not the 225 you asked about but pretty close. Less than a year of lifting to get a 1 rep max of 250lbs at 160lbs 18yrs old for me. But a friend of mine can only bench 225 20 times and 295 7 times. " I did 5rms this week on bench and squat. I do find value in doing the occasional 1RM test even as an amateur that doesn't compete, and that's because it's a huge confidence booster. When I first got started it was probably around 60 pounds. I'd bench 3 times if my body could handle it, but it can't. 5 Current paused rep max 327. 5kg (a bit shy of 3 plates mind you) has always been one of the worst if not the outright worst in my class and the class below. Remember how the sets of 3 reps feel. So in a month or two, he would be benching 250 for 12 reps. i've always loved doing press ups, dips, flyes, loads of shit to build up my chest, but the first time you really start pushing your bench numbers it really shows how much your body needs to acclimatise to it. Weighted dips especially are what have helped me struggle less at the bottom of the bench. i dont have a tiny build at 5'7" 185 and my shoulders were broad to begin with, if you are super wirey it might go differently for you, but its possible for sure. but i have a friend who weighs 135 and can easily put up 260 but he is short, 5'4". Honestly I have very little muscle definition in my pecs and have what I would consider a weak bench for my size. 25x body for 1RM is considered strong. If you want to hit 275 practice some singles at (90-93)% or you estimated 1rm. true. This formula is decent for up to ten reps. Probably need 7-8 reps with your ass on the bench. Journal it if you have to, because next week will be the real thing. Note: I Awesome mate! If I may chip in just a bit, "the sense of weight" doesn't increase symmetrically toward the end of the curve, so try to imitate that sense force with speed at submax weights, then do a couple near your 225 where you are just "feeling" the This was basically what I did 6 days a week for 6 months and gained well. go down as slow as you can have you're spotter help you get back up. g. Go through each number down and back up. Open menu Open navigation Go to Reddit Home. Don’t worry about muscle activation for bench - it’s really hard as a beginner to get a good mind muscle connection for anything but isolation movements. 2 =96kg so 16kg strapped to your wait. Not doing the big lifts for bench anymore but I The bench press will activate most muscles in your upper body. 350 to 400 is probably closer to the actual number. So while it's precise for deadlifts at the reps I work with, it's probably not accurate to my true max. Reply reply poopinmyblood • LeBron is strong af, but I don't think he is benching 650. I will warm up with 10 reps with 45lbs, 5-7 reps with 85lbs, & 3-5 reps with 115lbs. I do all dumbbell bench, the heaviest I got was doing a set of each number on the bench, it changes the angle with each set, I start up with about one number off so I'm not straight shoulder. Wednesday bench usually at a 5-8 reps with low intensity and "base build". I attribute that to being lazy in my squat though. for instance just because you bench 50lb dumbbells does not mean you will barebell bench 185. This is with higher reps sets closer to failure. I've been going for a year and while Getting a bigger bench is simple, and it requires one relatively easy step: train like a powerlifter. More Wednesday: How to Properly Work Up to a 1 Rep Max Choose the Lift (Bench, Squat, Deadlift, Press, Clean, etc. Lift three times a week. I've never injured myself on bench and probably have on everything else over the years so Get your joints warmed up by moving your upper body around. edit to fcj: I Currently trying to find the best path to bench 225. My arch got worse and I got better at using my arms/shoulders. yes, you can. Right now, I'm focusing more on volume, so my working sets are usually 245-265 for 6-10 reps. I have a max of 150kg * 1 but can hit 140kg for 6 By the time you can hit 100kg for 1 rep you'll probably be able to do 85kg for around 10. And after about a month or two my "pseudo-max" went from 175lbs 1 rep to 205lbs 2 reps. Either way. So today I maxed at 285 for 1 rep, in 2 weeks I go home where I have a gym in my house. I don’t think you need to specifically train for bench that often to be able to bench 225. Hi. If I could bench heavy 4x a week or more like u/BenchPolkov I woukd. Workout looked something like 60% of my max for 3 reps, 70% for 3 reps, 80% for 2 reps, 90% for 1 rep, then 95% for 4 sets of 1. Currently for chest I start of with 3 sets of 8-12 reps, so here is how today was like: Extrapolating from such a high number of reps is unreliable, in that you max probably isn't as high as you would predict. You’ll be fat and benching 315 in a year. And if you are concerned for whether you can hit that Max set you can ask someone to spot I've been lifting for 3 years and haven't failed a bench set yet I'd bench every other day until I felt the need for a rest day to break up the cycle. That’s the minimum every person should walk the earth with. I'm 5'11, 185 lbs and my all-time 1 rep max pr is 310 lbs, and I thought that was pretty good lol. problem found/solved But my training max singles at what is supposedly my 90% have felt EXTREMELY heavy. I personally feel that 800 and 550 at my weight are world class. Then I start my working sets. Take these results with a grain of salt. What are your dimensions? I'd say squats were my weak exercise for a long time, it still is my max bench is like 90% of my max squat. You can absolutely increase your bench without getting bigger! who dedicates all his time to training and recovery and lives for lifting and casual person browsing Reddit for help, that has a job outside of fitness, family to care for and 5 hours a How do you guys warm up for a bench max. Incline bench after with same rep range. max ohp should be around 60% of your max bench(I see someone stated 2/3 which is about the same). That is how many exotic crafting blueprints you have unlocked. I'm sure if I weight 300, I bench 3 plates like a piece of cake. 5 years of training. should i throw 3 plates on the bar and try Add negatives but do it safely. I do feel compelled to mention the dangers of Smith machine bench. There is a ton of literature on training for max weight, but I am having trouble finding anything on training for max reps at a specific load. Do that for a few weeks, then go back to your 1 rep max. a few years ago when i started university, at about 18, I could bench 135 about 5 times, a max bench of roughly 155. Don't forget that your delts and tris are involved in bench as My max was stuck around 225 for about a year. This is your "Training Max" or TM. For the last year, I've made some great strength gains in the gym as well as great aesthetic improvements. I don't necessarily max on bench press as it's a smith machine. Like I wrote, from 20->55 kg dumbbell inclined bench, 50/60 kg barbell bench up to 120 kg, got up to 150 kg after about 18 months and since that I haven't been able to get higher. For example, let’s say I am doing bench presses with 135lbs for 3 sets of 10 reps. Obviously, these figures are not 100% Took me about 3-4 years when I was younger to get to a one rep max of 250. The actual max bench press Frank and Cap are higher than what you have posted. I realized I was not setting up my bench properly and furthermore, that my back was underdeveloped. Wow some really strong benchers in here. You should compare your lifting weight to your body weight instead of Think about it like this, you said you weigh 170lbs and now bench 135lbs. Sleeves are more for injury and comfort, though being able to bench more comfortably in and of itself could make it easier to bench heavier. Generally to get a max single you train at much lower reps, like 3-5. All of the weights are better thought about in relation to body weight. It's been a long way back for me to the benchwhiplash, torn A/C and S/C joints as well as general wear and tear from lifting heavy for 15 years have taken their toll. I am 19 and have been lifting seriously for a little more than 6 months now. I like to use 2-3 warm up sets for myself while progressively increasing the weight. If you're small, you can bench big but rare and requires lots of training and effort. The one movement that really helped my bench was the spoto press. It's telling me at my weight a 675 squat and a 505 bench is world class. 49 votes, 365 comments. 1-1. The following will feel easy at first: 2-3 days/week, Take your 10 rep max Wraps will straight add lbs to your bench. That said, I’d focus more on getting to a 355 max, then a 370 max, then a 390 max, then a 405 max. I saw the "retract the fucking scapula" video and was inspired. When they train, would they use 225 or less for more volume? 6 months ago I made a bet with a friend that I could 1RM 225 on bench (douchey I know) by this Monday. Squat and bench seem a little lower than what I'd consider world class. My max is 325 on bench, 495 on squat, and 575 on dead lift. Keep in mind a smith machine partially supports you with cables so it would likely be a one rep of 45 or 50 dumbbells I imagine. Most people can’t bench over 2 plates. Deadlift seems right on the money. Good alternatives are the machine bench press (already mentioned in another comment, failure is not a safety issue) and weighted dips. . i stopped training bench hard after 3 months in so i probably couldve gone If everything goes as scheduled, I should be able to get to plates in the next 2-3 months! I've only been lifting for 2 years so far, but my biggest advice for getting a stronger bench is bench frequently and incorporate powerlifting benching with flat back bench and incline bench. I have not gone heavy on bench since (was repping 265, now don't really go above 205). 5 can rep 225X21 and rep 315X5 What helped me tremendously was doing band bench and weighted pullups I've worked up to 70lbs added for a set of 10. This This bench press calculator can be used to work out your approximate 1 REP MAX bench press. Hard to say for sure because I never knew my max before I started 531, but I can say that with 531 my one rep max has gone from 215 to 280 in about seven months. By the age of 19 I was easily doing sets of 8-10 reps with 225 on the bar. I bench and squat about the same. more reply. Yeah ok. As long as you’re generally getting bigger and stronger, you can translate that into your bench pretty readily. 5 kg at a local Depending on factors like weight, upper body strength, how often you’re bench pressing, and training experience, it can take 6-12 months or more to go from a 225lb bench to a 315lb bench. After that you do some curls, extensions and chest flyes. I can usually get 10 lbs to deadlift and squat every 6 weeks or so. That’s almost your body weight. Frank at 550lbs Captain America (616) shown at 1100lbs - stated 1500 For MCU cap and Ultimate Cap they’re stated to be able to bench 4000lbs Additionally we see Cap lift the steel beams off Bucky at the end of WS which is absolutely insane. Also determine if you're using a bench that's wide enough for your back to get a good base . Just as an example weight wise, if flat bench press is my first lift of the day and I'm aiming to do 3-4 sets of 2-3 reps at 250lbs, I'll pump out 12+ reps with the bar, just whatever feels good, 8-12 reps with 135, 4-5 reps at 185ish, and when I'm sure I'm warmed up I'll get to the working sets. I started lifting a little over a year ago at 19. Your max bench press can be held back if you have deficiencies in other areas. So trying to measure by going to the gym and doing a 1-rep-max bench press is also not a good idea. Then you take 90% of that. The scatter plot shown is calculated max of BB versus calculated max of DB. Then he has me drop the weight down to 145 and do 25 reps of CLOSE GRIP bench press in as few sets as possible. If your ohp press is ever higher than your bench you are either push pressing and not strict pressing or you have some kind of injury. 5lbs after i could easily do reps of twenty(for 2-3 working sets) . That's why you start out with such low weight so you can get the technique and form down. This is a genetic trait and cannot be changed with training. Majority of my training has been for bodybuilding though, not strength directly. Always notate weight and reps, always try to do more weight or more reps (with, safe good form) than you did last time. I see you worried in comments about muscle activation. I have been stuck on 120-125 bench for a long while now. :( Current stats be 365 bench at My best mate has a max bench of 100kg * 2 but can hit 90kg for 9. i will say though that a strong dumbbell bench will definitely help increase your barbell bench. I'm lean though and not don't have that wide shoulder, bulky look. Another thing that works for me sometimes is to skip your 1 rep max for a while. Looking through my workout app my current PB's are: squat - 130kg x 10. You should make gains easily. My all time max was 250, currently id probably be lucky to get 225 as I’ve not done heavy bench in a while (doing more overhead press). A few examples: A) If your elbows are flared out too far, the barbell will be too high on the chest. It seems like most people squat way more than they bench. i am 5'7" and weigh 148-150 and my 1 rep max is over 225. I lift 2+ years now, and my bench was still at 67. I'd say work up to a max just like you would to test 1RM rather than guessing at anything. Or check it out in the app stores 225 for 1 rep max @ 170 lbs End of second year Uni: 255 1 rep max @ 175 lbs and 225 for 3 reps Nope, just happen to be really good at bench. space your hands out as far as you would on the bench. Reddit . My bench increased the least, but still went up a lot. I know the constant resistance on the Tonal feels harder, but there's no way the 200 max weight is the same as a barbell in the gym with 200 lbs on it. That is very Force it by tossing on 5 pounds. Generally use 330-375lbs with a max bench of 530lbs ~62%-70% Reply Stay mindful of reddiquette and consider this reminder from the reddit admins. Also, you know your body better than anyone else, and while it might not be helpful to say, "just do what feels right. Note that since this is usually my third set my real max is probably maybe 10-20 lbs higher. One day I just do something Smolov-y (do something in the 3-5 rep range, and do a shit ton of sets) and the other day I aim for the max for the day and then do accessory. I think I could have gotten 260 fresh. This bench press calculator can be used to work out your approximate 1 REP MAX bench press. they are different movements that involve different muscles. To bench 5x or 6x a week? You bench with the intensity you can best handle for maximal gains. 5 month i decided to try my max bench again. The crafting bench upgrade is under that, it says: Current Bench Power: Level: 40 High-End If yours says the same then your bench is maxed. My bench just doesn't go anywhere at all, it goes up and down around that range but never any higher. Yet, he can bench 365. But I never focused on bench. I'm 6'4" and my max bench in 2019 was 130kg (about 286lbs for those who use lbs). I bench 2-3 times a week; 4 sets, light (10-12 reps), medium (5-7 reps), pseudo-max (<1-4), light (exagerated 8-12 reps). (300/325 respectively). If you want to know your max just do a normal working weight to failure and put in the weight and amount of reps you could do in the One Rep Max Calculator. When I started my max bench was around 165, now after 3-4 years I can just do one rep at 220. 75 pound steak + bread/cheese + potatoes + soup & veggies as an average meal i started lifting in november doing 5x5, had never benched in my life, and current max is 240. 0333) + 225 = 247lbs which is darn near correct. Personally I feel my push up max of 30 is below average and my max bench of 235lb is slightly above. My BBB sets have gone from 145 to 185 in that time. If I can bench 225lbs for 3 reps max: (225 x 3 x . Don't sleep on Kessler Edwards upvotes · Flat bench I've done 391 in comp last march. You get strong by adding 5 pounds to your work set every session. ive been stuck at a 275 bench plateau for a few months and cant get past it. I took everyone's reported numbers, and if the reported numbers weren't in terms of one rep max, I calculated the max based on the reported weight and reps. I usually Max my bench out at 135lbs, 5 reps, 3-5 sets. Then do progressively heavier exercises of the movement you're training. , has little to do with bodybuilding Reply reply Eat more. Basically I started at planet fitness and you know all they have is Smith machines. But i feel like i am tiring myself out before I can get to it. I am 170lbs 5'7". Stay consistent, be in a slight calorie surplus and progressive overload everything to due with your upper body. qjqodfu kwopooj kolbtf caava uofbmm ywp jtclpjd ytqg rxdpq hgj