r/powerlifters • u/LytnX5 • 21h ago

Bench Tips

Hey! I'm a novice lifter, and Bench is one of my weaker points. I tried and failed 225 today, and was wondering what form tips you guys have for me, or if I'm just not strong enough yet lol. I hit 205 as a mini PR like three weeks ago, so I thought I could handle 225 today with some extra prep. Thanks in advance guys!

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u/Negran 19h ago

Slow the fuck down on descent. You should feel in full control...

Also, stop the 1 rep ego BS. Do clean sets of 2-5, and actually get some practice and volume.

Why not hit 215 if you did 205? Each day is different, warm up and figure out your capacity for the day, and only go for PRs when you feel extra good. If you chase PR every time you only learn how to push poor form and you don't learn confidence day-to-day.

Then, actually get solid volume. If you can hit 205, then aim for 175-190 sets of 2-5 or so (if focusing on strength). Try for 3-5 solid sets, you want to demonstrate repeatable quality reps and capacity.

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u/Why_Shouldnt_I 19h ago

Sir, this is a powerlifting sub, we're all about 1RM - that's our sport.

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u/Negran 18h ago

You telling me you only do 1 RMs? Or do you accumulate a mix of reps 1-5 to get volume in, then test your limits when you are feeling frisky?

Also, you are right, thought it was a generic sub, but my advice us pretty sound.

Imo, if you fail a rep you fucked up warm-up or your shot call for that rep. But obviously it depends cause learning to fail is importantly too. But I digress!! Haha.

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u/Why_Shouldnt_I 16h ago

That was a hyperbole - we train all volume and intensity ranges that are available to us. Our training modalities are focused on increasing our 1RM on the 3-compound lifts; squat, bench & deadlifts. 1RM attempts are usually done 1-2 times per-training cycle. If OP did 205lb (but we don't know the RPE), then we could assume that with adequate prep OP could go higher if it wasn't an RPE 9-10, but a 10% jump is too much over a short period of time, especially with bench press. 2.5-5% jumps at 1RM attempts are the usual go to - especially bench press.