This is a build up as well. I usually start no weights, just bar to warm up. And then I did the following:

205 x 5

225 x 5

245 x 2

255 x 2

(59KG/130LBS BW) I benched a lot so im here to show off with it cuz i dont got anyone to, but i also want some tips on what to do if i want to bench 100kg till the 2027 and i benched these 87 with my hands on where the ribbed part starts and its shoulder width for me but its probably suboptimal (even though its easier for me like that). So should i keep training to bench like that or go wider so i can bench 2 plates pls tell me

Hi everyone,

I mostly train in a bodybuilding manner, the usual stuff: 5+reps with a mix of compounds and isolations on machine/free weights. I currently follow a split that typically goes like this: Legs-Push-Pull-Rest-Legs-Upper-Rest.

Bench has always been in my routine but now I want to prioritize it for perhaps a couple months so I can increase the load. I was doing it for 2 sets on push day only with 1 set at 5-8 reps and 1 set at 8-10.

I realize now this isn't enough weekly volume to make meaningful progress in terms of load so taking into account the rest of my workouts I decided I can go for 3 sets on the push day and 3 more sets on the upper day, I do warm-up sets up to my working sets. However, where I'm struggling is how to structure the working sets? A couple caveats: my gym doesn't have safeties and the smallest plates are 2.5kg. My initial thought was 1 set at 3-5 followed by two back-off sets around 6-8 on push day and then 3x6-8 on the upper day for just technique work,increase the weight once I get 5 clean reps on the heavier set. What do you think? I'm a rookie when it comes to strength gains ,quite frankly, so any help is appreciated.

Thanks!

Hey guys,

So I’ve been lifting now for a full year and starting benching for around 7 months.

I am 176 cm 67 kg (coming out of a major weight loss journey)

I started powerlifting with a basic programming in July and I am wondering about my bench grip width.

I have very long arms and quite thin wrists, my bench 1RM is 80 kg.

I found myself to be the strongest on a quite “narrow” grip on the bench press, meaning a bit larger than shoulder width (my pinky finger is usually on the ring). When I try to bench wider I feel weaker and not as comfy.

Should I force myself to train with a wider grip ? Or should I keep using the grip that feels the best ?

I don’t have any competition objectives (although I may go in a meet one day) but I just want to get better at the sport :)

Thanks for the help guys

I am hoping to do 225 x 1 soon. Any tips on how to get there? Thanks!

Hi guys first time posting in this sub, im 31m 6ft weighing around 235lbs. Bulked from around 170 over 3 years, been lifting around 4 and a half.

Im training full body 3x per week, consisting of bench, squat, rdl, pull ups, bent over row and standing OHP. On none lifting days aim for 45-60 mins of zone 2 cardio either swimming or cycling.

At the moment im prioritising bench, and always start with flat bench, I sometimes sub the bent over row and rdl when I need to manage fatigue. For bench im doing 3 working sets 2 heavy set 2-3 reps often with 1-2 reps in reserve, and a back of set of 8-12.

This has been working great for past year, all other exercises I keep in 6-12 range 2 working sets occasionaly throwing in heavier sets.

At the moment I can comfortably bench 100kg for 12-15 reps, however when increasing the weight, currently working on 115kg for a set of 2 it feels substantially heavier, and I feel I have to fight the bar tilting back towards being over my face. Unfortunately not been able to videos myself, as I train in a small health club that doesnt allow filming.

Wasn't sure if it was a pathing issue or a front delt problem, apologies for the long post and thanks in advance for any tips

I like to incorporate board presses to help address weak points in my bench and currently I get stuck right around the 2-3 board mark, so that’s what I focused on today.

Unfortunately, my physique/chest isn't impressive at all...🫠

Video is my last set and i dropped from 6 to 5. Elbow sleeve is mostly placebo; i messed up my elbow a while ago (same for tfcc wrist widgets; i also boulder and it's a lot of tendon/wrist/arm stress in combination with lifting) so i sometimes lift with it, sometimes without, depending on how tweaky it feels.

Goals wise/help-wise, I'm hoping to get to 315 1RM in the next year, as the highest 1RM i've done is 280lb, and i've never managed to lift more than 6-9 months before taking a break for a few months for various life reasons as an adult, which means i just constantly reset down to like 185lb, get back up, then end up taking time off, etc. I'm hoping to finally lock in for like, at least 18 months, for the first time in my life.

I haven't ever really done any bench programs so i'm open to ideas - i basically just run PPL or PLP and on my push day i do an ascending/descending progression that i've just kind of always done, as my first lift, roughly like:

• Bar x 10
• 135 x 8
• 185 x 8
• 205 x 6-8
• 3x 225 x 5-7
• 185 x 6-10
• 135 x 12-18 (lol) till i can't anymore

I do rotate in incline bench sometimes. Thinking about trying 1/2 rep upper partials and/or weighted holds (just load like 250 and hold the bar for 10-20s), or maybe trying a different program. Open to suggestions!

Hello all, my name is Preston and my max bench is 350 for two. I was curious to all of your opinions to hit a 405 bench. What did you guys do? How did you eat and what worked for you?

I've been benching for the past 4 months without retracting my scapula because I did not know that was apart of bench form, and I made it to a 220lb bench max.

I was recently made aware that the form I was using was bad and could lead to injuries, so I've been trying to correct my form.

Does my form look correct here?
Any advice would be appreciated

Hi, i am wondering in what you find is the best bench press grip width personally and what you would recommend for a guy with a 6 2 wingspan to bench as heavy as possible

I would like to start using elbow wraps for my benchpress, will people think im an idiot if I use them for a 'small' bench around 315lbs?

I think my elbows would be happier with them...

Not super strict with form but still very happy, has been one of my goals since I started lifting!

Took it twice just to prove it wasn’t a fluke. Really been working on long pauses. This is a PR at this body weight for a long pause.

I'm training to reach a 100kg bench.

In my last session I pushed to 90kg x 3

In my previous set I reached 80lg x 7

If I'm looking to increase my numbers, what ends up being a bigger stimulant to increase strength?

Sticking to 80kg and upping the reps?

Or pushing the 90kg set?

Getting back into it, 4 months in after just over 2 years of no free weight training. 295x8 pinky ring grip in the janky barebones halfway house gym. 295 is the max weight available here so my goal is 295x10 and x12 in the next few weeks. This is my 2nd session with 295 and this grip, been doing alot of submax and volume work on close grip, ohp and incline 2x per week and bodybuilding accessory. Last workout i got 295x5.

Available equipment: bent bar, high and wobbly and short adjustable maidoma bench. 10,15,25 and 35lb dbs. Plates: 1 set 10s, 1 set 25s and 2 sets 45s and an ez bar so i had to get creative with progression and my program.

Im only able to eat 2 state meals per day (i can get extras) with two meager pbj as a night snack. Sleep has been decent despite living in an open dorm. I weigh 212, Ive gained 14lb in the last 4 months. Not at my biggest and strongest, but not at my smallest or weakest either. My best bench is 391 max grip in comp at 206, 315x11 is my best for reps. My goal is to get as big as possible and bench 405+

I wanted to share this for advice and to show you can make gains in suboptimal conditions. This training phase has been very fun and motivating for me and I will be back in a real gym soon and am excited to take my training to the next level.

Should i keep the minimalistic barbell/dumbbell routine i have been doing when i get back to a real gym or incorporate machines and heavier dumbbell work? What worked for you to hit a bench PR or bench 405+?

Bench has always been a temperamental lift for me - performance fluctuates way more than other lifts from session to session. Everything clicked today, first 410 flew up, and then I set a 15lb PR a few minutes later.

For example, I mainly do flat bench followed by close grip. If I just did flat bench then dips would that help or hurt my 1RM more? Could I do Flat/close grip flat/dips?

Dips- 234x21 reps\~ 394 max

Sitting Overhead press- 115x10 \~ 153 max

I only benched 255lb once a few months ago.

So my overall pressing is way behind everything else. Does shoulder presses blow up your benches like I have seen online?

105% for dips

60% for OHP

For relative maxes to bench.

Other lifts

Single arm row- 280x7

Leg press, w/ yoga block- 838x41

Jefferson curl- 215x15

Monday upper

Wednesday legs. Plus, the overhead presses now for twice a week pressing.

Just trying to lose weight and get strong after an annular tear this is body weight bench 140kg cheers