HELP: I suck at bench press. I mean 'really really bad it'

  • Posted by a hidden member.
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    Dec 02, 2013 6:30 AM GMT
    Hi,
    So the whole time the ignorant me thought I was at the average of gym goers.

    I weigh 145 lbs at 5'8 and I only bench press 90 lbs 5 sets of 10 reps every other day. And at the last set I often have shaky arms and i have to push really hard

    I just asked my date he said he benched 230lbs, I was like wth (he's 6'2 170-180 lbs)

    Suddenly I realize I'm a weakling. I've been working out for quite sometimes now and I just suck. However, somehow my pecs muscles are more defined than him.

    But apparently this still sucks big time. What is wrong with me? Do you have any suggestion or advice?icon_sad.gificon_sad.gificon_sad.gificon_sad.gif
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    Dec 02, 2013 6:35 AM GMT
    You can bench more add more weight slowly until you can only complete about 6 reps each set
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    Dec 02, 2013 7:28 AM GMT
    jocktrainee saidHi,
    So the whole time the ignorant me thought I was at the average of gym goers.

    I weigh 145 lbs at 5'8 and I only bench press 90 lbs 5 sets of 10 reps every other day. And at the last set I often have shaky arms and i have to push really hard

    I just asked my date he said he benched 230lbs, I was like wth (he's 6'2 170-180 lbs)

    Suddenly I realize I'm a weakling. I've been working out for quite sometimes now and I just suck. However, somehow my pecs muscles are more defined than him.

    But apparently this still sucks big time. What is wrong with me? Do you have any suggestion or advice?icon_sad.gificon_sad.gificon_sad.gificon_sad.gif


    "90 lbs 5 sets of 10 reps every other day"

    Problem is right there ^^^^^^^^

    72 to 96 hours before you work that body part again. every other day is far too often.
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    Dec 03, 2013 11:37 PM GMT
    I've never understood why the amount of weight you lift is so important to some people. You just said your chest looks better than his, so why does it even matter? icon_confused.gif
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    Dec 04, 2013 12:23 AM GMT
    5 sets sure is a lot. Every other day sure is often.

    If you want to be able to push/pull more weight for any exercise, the key is to make sure you do more reps or weight than you did the week before. Anyways, if you can do 50 reps at 90 lbs, you could probably do heavier weight for less sets.
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    Dec 04, 2013 3:15 PM GMT
    when people say they bench press something, is the weight of the rod (45 lbs) included in that weight, or are they talking about the weight they put on each side of the rod?

    also I didnt understand OP's question, has he reached a plateau at 90 lbs? if not then obviously he can improve.

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    Dec 04, 2013 7:26 PM GMT
    Scruffypup saidI've never understood why the amount of weight you lift is so important to some people. You just said your chest looks better than his, so why does it even matter? icon_confused.gif



    ++++++

    Don't worry about the weight. Worry about your form. Weight will come with time.
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    Dec 05, 2013 4:10 AM GMT
    whatever3009 saidwhen people say they bench press something, is the weight of the rod (45 lbs) included in that weight, or are they talking about the weight they put on each side of the rod?



    It includes the bar.
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    Dec 05, 2013 4:47 AM GMT
    Scruffypup said
    whatever3009 saidwhen people say they bench press something, is the weight of the rod (45 lbs) included in that weight, or are they talking about the weight they put on each side of the rod?



    It includes the bar.



    I don't know how much the bar weighs, all I count is I put 45lbs of free weight on each side of the bar.

    I added 20lbs today so in total it is 110lbs, I did less rep per set, so now it's about 5 sets/6-8 reps
    Hopefully it will improve.

    About the form, I can notice that on the left, my shoulder seems to take most of the weight, while on the right, it goes to my chest. My right chest is now a bit bigger while my left shoulder is a bit bigger than the other. :/

    What can i do now?
  • Hunkymonkey

    Posts: 215

    Dec 13, 2013 6:06 PM GMT
    #1, stop comparing yourself with your buddy unless you are into depression drama. My training partner is the same way, so I know. If anything, decide that a guy with a better body part is an inspiration toward what you can achieve, then go forward from there. OK? Promise me.

    Now, as to bench press, it comes down to technique more than anything. Learn to do a proper bench press, don't worry about the weight cuz that will increase in time. Keep your back and neck flat, feet on the ground, squeeze your shoulder blades toward each other and press using the chest (allowed by pinching the shoulder blades) not the triceps, not the delts. They will be involved anyway, but if you don't press from the chest, they will do all the work and over develop at the expense of your pecs. Don't worry about not touching your chest with the bar. If you can do it, fine. It depends on body proportions. I hear it all the time to touch my chest, but I have extremely long forearms, and if I did what people yell at me to do, I'd get injured from hyperextension in the shoulder joints. It's different for every body. Don't overtrain, as was pointed out above. You need rest between trainings of the same body part. I like to do 3 chest exercises. I am not really a bench press fan, since I think it isn't the best for your shoulder joints. I do decline presses, incline presses and cross cables or pec dec. I do a couple of warmups, sometimes I add an intermdediate set or 2, then I aim for 2 work sets at whatever I can handle for 6 to 8 reps. I try to rest no more than 90 seconds between sets.
  • mybud

    Posts: 11837

    Dec 14, 2013 5:07 AM GMT
    Focus on form...fuck the weight you pull..lift correctly..progress will follow.
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    Dec 14, 2013 5:22 AM GMT
    jocktrainee said


    About the form, I can notice that on the left, my shoulder seems to take most of the weight, while on the right, it goes to my chest. My right chest is now a bit bigger while my left shoulder is a bit bigger than the other. :/

    What can i do now?



    Maybe try Dumbbell Press???
  • Posted by a hidden member.
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    Dec 30, 2013 11:58 PM GMT
    Lots of good responses.

    Get yourself a trainer, maybe a powerlifter...someone who lifts heavy and knows how to breakthrough on training weights. He/she can review your form and work out a strategy for you to excel.

    Good luck!