Weak Bench Press

StrongBlade · 04-06-2006, 11:32 AM

Ok, I'm 16, I've started weight training recently. I'm about 6'2, 187 lbs, about 8% bodyfat. Obviously, this means alot of muscle, and very little fat. For some reason though, my bench is pretty pathetic, with a 1RM of about 85 lbs. Is this normal?

kenwood · 04-06-2006, 12:45 PM

just lift

Steele20 · 04-06-2006, 12:51 PM

Do you mean 185?

kenwood · 04-06-2006, 12:53 PM

Quote:

Originally Posted by StrongBlade

Ok, I'm 16, I've started weight training recently. I'm about 6'2, 187 lbs, about 8% bodyfat. Obviously, this means alot of muscle, and very little fat. For some reason though, my bench is pretty pathetic, with a 1RM of about 85 lbs. Is this normal?

no im sure its 85lbs

Yanick · 04-06-2006, 01:09 PM

long limbs...just keep lifting and you'll get stronger. how long have you been lifting?

StrongBlade · 04-06-2006, 03:31 PM

About 4 months, but just this month I've started benching. The first 3 months I spent concentrating on squats and deadlifts.

Caesar · 04-06-2006, 04:12 PM

just keep lifting; if you just started, those bench numbers will move up really fast. I'd say 15 pounds a month for a few months.

**P-funk** · 04-06-2006, 04:13 PM

getter fatter...

more fat = more strength

Rocky_B · 04-06-2006, 04:26 PM

Quote:

Originally Posted by StrongBlade

Obviously, this means alot of muscle, and very little fat.

OMG OBVIOUSLY

**P-funk** · 04-06-2006, 04:27 PM

Quote:

Originally Posted by Rocky_B

OMG OBVIOUSLY

Like Oh...My...GAWD!! Fuck me.

mike456 · 04-06-2006, 04:37 PM

what do you mean more fat=more strength, thats bs

LexusGS · 04-06-2006, 06:59 PM

Quote:

Originally Posted by mike456

what do you mean more fat=more strength, thats bs

you are bs.

I can't imagine a guy of that size with a max of 85. If it is that low, lift lift and lift sum mo.

Read the stickies, form a good routine and avoid overtraining.

IJ300 · 04-06-2006, 07:07 PM

Quote:

Originally Posted by mike456

what do you mean more fat=more strength, thats bs

If you weigh more you'll put up more weight?

StrongBlade · 04-06-2006, 07:07 PM

Yeah, I know, its pretty bad. I'm pretty ashamed of it, there are alot of teenage girls that can bench more than me. I'm happy with my progress though, I started off with a 90 lb squat, around december, and I've brought it up to 190, and my dead is about 175 right now. As long as I can make progress.

Super Hulk · 04-06-2006, 07:24 PM

Quote:

Originally Posted by StrongBlade

Ok, I'm 16, I've started weight training recently. I'm about 6'2, 187 lbs, about 8% bodyfat. Obviously, this means alot of muscle, and very little fat. For some reason though, my bench is pretty pathetic, with a 1RM of about 85 lbs. Is this normal?

if yo mean 185 that is good. 85, NO

StrongBlade · 04-06-2006, 07:29 PM

Quote:

Originally Posted by Super Hulk

if yo mean 185 that is good. 85, NO

I mean 85, man. I'm not joking, my bench frickin sucks.

LexusGS · 04-06-2006, 07:55 PM

Quote:

Originally Posted by StrongBlade

I mean 85, man. I'm not joking, my bench frickin sucks.

one thing you got to look past is all the haters. When I started lifting, my max was right around 120 for bench just a little less then a year ago... The bigger guys doubted me in the beginning and said I'd never be as strong as them and shit in that sort. Don't let that stop you, let it drive you instead.

Detroit_4_Life · 04-06-2006, 07:59 PM

Quote:

Originally Posted by StrongBlade

Ok, I'm 16, I've started weight training recently. I'm about 6'2, 187 lbs, about 8% bodyfat. Obviously, this means alot of muscle, and very little fat. For some reason though, my bench is pretty pathetic, with a 1RM of about 85 lbs. Is this normal?

Yeah that is really weak. How can u have so much "Muscle" and be so weak? 187 pounds at 8% body fat u should be doing way more. Just keep on lifting and don't listen to the people in the weight room that are makin fun of u

if there is any..

Seanp156 · 04-06-2006, 08:04 PM

Maybe work with dumbbells for a while and build the stabilizers up.

**Mudge** · 04-07-2006, 12:23 AM

What are your other lifts? Do you feel you have coordination issues? If you've tried dumbells what are your numbers there?

Most likely you just need to give it time, you are probably lacking in some area.

StrongBlade · 04-07-2006, 08:50 AM

I've tried benching with dumbells, and my results there are 8 reps using 60 lbs in each hand. My squat is 190, my dead is 175, my BB row was about 85 last time I calculated it, which was last week.

maxpro2 · 04-07-2006, 08:53 AM

Quote:

Originally Posted by StrongBlade

I've tried benching with dumbells, and my results there are 8 reps using 60 lbs in each hand.

This doesn't sound right man, usually guys can BB bench way more than DB bench. Maybe you are holding back mentally on the former, not pushing yourself hard enough?

mike456 · 04-07-2006, 03:30 PM

yea that doesnt make any sense
60 pound dumbells 8 reps, and a
1rm of 85 on bb bench
my advice is stick with dumbbells

KEFE · 04-07-2006, 03:38 PM

HAAHAHAHAHAHHHAAAHAHAHAHAHAAHAHAHHA 85lbs AHAHAHAHAAHAHAHAH

I wish I could do that.

I am such a little cock sucker.

MyK · 04-07-2006, 03:39 PM

Quote:

Originally Posted by KEFE

HAAHAHAHAHAHHHAAAHAHAHAHAHAAHAHAHHA 85lbs AHAHAHAHAAHAHAHAH

shut it, troll!

MyK · 04-07-2006, 03:42 PM

Quote:

Originally Posted by StrongBlade

I mean 85, man. I'm not joking, my bench frickin sucks.

post your workout dude.

dont worry about the amount of weight, just as long as its heavy and you have good form!

StrongBlade · 04-07-2006, 04:04 PM

Ok, I do an alternating thing. I basically have two days, with each day working different muscle groups. I work 3 days a week, every other day, alternating workouts each day.

First workout.

Squats- 4x8
Deadlift - 3x8
BB row- 4x10
Chins- 4 sets to failure (I cant do 12 yet, the most I've gotten is 9)
Wrist Curls 3x10
Reverse Wrist curls 3x10
Jump rope for 30 minutes.

I don't do any bicep curls because I get alot of bicep work from the compound back work.

Second workout.
Bench Press/Overhead Press - 6x8
(I alternate bench press days and overhead days because they both blast my triceps enough that I cant do the other very well afterward.
Lateral Raises/Pec Deck 4x10 (If its my overhead day, I'll work lateral raises, if its my bench day, I'll do pec deck)
Standing Calf raise (I alternate rep/weight schemes for my calves. Some days I'll do 10x10, other days I'll do 3x100. It works both sides of the spectrum)
Hanging lef raises 15x4
Incline situps (2 sets of this, each set is a drop set where I hold a plate against my chest, and as soon as I fail with that weight, I chuck and do as many as I can with bodyweight)
Jump Rope for 30 minutes.

When I feel like I'm stagnating, I change the order of my exercises, or switch the sets/reps in one of the exercises.

Seanp156 · 04-07-2006, 04:43 PM

Quote:

Originally Posted by KEFE

HAAHAHAHAHAHHHAAAHAHAHAHAHAAHAHAHHA 85lbs AHAHAHAHAAHAHAHAH

I wish I could do that.

I am such a little cock sucker.

Did a mod edit that or something? It doesn't say anyone did...

Triple Threat · 04-07-2006, 06:57 PM

I see a couple of problems.

Why 6 sets of wrist curls? What magazine did you get that from? Lose the curls and throw away the magazine.

The second workout needs some changes. Triceps play a large role in benching, yet you have no direct tricep work. Add close grip bench presses, dips, and skullcrushers to that workout. Not all at once, but 3-4 sets of one of them. Alternate on succeding workouts.

Also, where are you getting stuck on the bench? If close to the chest, you need more back work. If halfway up or near the top, it's the triceps holding you back.

MyK · 04-07-2006, 07:07 PM

Quote:

Originally Posted by StrongBlade

Ok, I do an alternating thing. I basically have two days, with each day working different muscle groups. I work 3 days a week, every other day, alternating workouts each day.

First workout.

Squats- 4x8
Deadlift - 3x8
BB row- 4x10
Chins- 4 sets to failure (I cant do 12 yet, the most I've gotten is 9)
Wrist Curls 3x10
Reverse Wrist curls 3x10
Jump rope for 30 minutes.

I don't do any bicep curls because I get alot of bicep work from the compound back work.

Second workout.
Bench Press/Overhead Press - 6x8
(I alternate bench press days and overhead days because they both blast my triceps enough that I cant do the other very well afterward.
Lateral Raises/Pec Deck 4x10 (If its my overhead day, I'll work lateral raises, if its my bench day, I'll do pec deck)
Standing Calf raise (I alternate rep/weight schemes for my calves. Some days I'll do 10x10, other days I'll do 3x100. It works both sides of the spectrum)
Hanging lef raises 15x4
Incline situps (2 sets of this, each set is a drop set where I hold a plate against my chest, and as soon as I fail with that weight, I chuck and do as many as I can with bodyweight)
Jump Rope for 30 minutes.

When I feel like I'm stagnating, I change the order of my exercises, or switch the sets/reps in one of the exercises.

thats an interesting routine!

If you are working on a three day program would you be interested in a three day split? may be a push/pull/legs split???

check out this link:

http://www.ironmagazineforums.com/sh...ad.php?t=60738 (Training 101)

and here are Cowpimps threads on desning training routines for more advanced lifters that want to try new things.

Cowpimp on designing a routine (Guide To Designing A Routine)

Cowpimp on desinging a split routine (Designing a Split Routine)

cowpimp on designing a full body routine (Designing a Full Body Routine)

04-06-2006, 11:32 AM	#1
StrongBlade Registered User Join Date: Apr 2006 Posts: 16	Weak Bench Press Ok, I'm 16, I've started weight training recently. I'm about 6'2, 187 lbs, about 8% bodyfat. Obviously, this means alot of muscle, and very little fat. For some reason though, my bench is pretty pathetic, with a 1RM of about 85 lbs. Is this normal?

04-06-2006, 01:09 PM	#5
Yanick Amor Fati Join Date: Jul 2002 Posts: 4,231	long limbs...just keep lifting and you'll get stronger. how long have you been lifting? "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

04-06-2006, 04:13 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	getter fatter... more fat = more strength E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2006, 08:04 PM	#19
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Maybe work with dumbbells for a while and build the stabilizers up. My Journal

04-07-2006, 12:23 AM	#20
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	What are your other lifts? Do you feel you have coordination issues? If you've tried dumbells what are your numbers there? Most likely you just need to give it time, you are probably lacking in some area. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

04-06-2006, 12:45 PM	#2
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	just lift

04-06-2006, 12:51 PM	#3
Steele20 Intensity! Join Date: Aug 2005 Location: Florida Posts: 711	Do you mean 185?

04-06-2006, 03:31 PM	#6
StrongBlade Registered User Join Date: Apr 2006 Posts: 16	About 4 months, but just this month I've started benching. The first 3 months I spent concentrating on squats and deadlifts.

04-06-2006, 04:12 PM	#7
Caesar Registered User Join Date: Jan 2005 Posts: 62	just keep lifting; if you just started, those bench numbers will move up really fast. I'd say 15 pounds a month for a few months.

04-06-2006, 04:37 PM	#11
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	what do you mean more fat=more strength, thats bs

04-06-2006, 07:07 PM	#14
StrongBlade Registered User Join Date: Apr 2006 Posts: 16	Yeah, I know, its pretty bad. I'm pretty ashamed of it, there are alot of teenage girls that can bench more than me. I'm happy with my progress though, I started off with a 90 lb squat, around december, and I've brought it up to 190, and my dead is about 175 right now. As long as I can make progress.

04-07-2006, 08:50 AM	#21
StrongBlade Registered User Join Date: Apr 2006 Posts: 16	I've tried benching with dumbells, and my results there are 8 reps using 60 lbs in each hand. My squat is 190, my dead is 175, my BB row was about 85 last time I calculated it, which was last week.

04-07-2006, 03:30 PM	#23
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	yea that doesnt make any sense 60 pound dumbells 8 reps, and a 1rm of 85 on bb bench my advice is stick with dumbbells

04-07-2006, 03:38 PM	#24
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	HAAHAHAHAHAHHHAAAHAHAHAHAHAAHAHAHHA 85lbs AHAHAHAHAAHAHAHAH I wish I could do that. I am such a little cock sucker. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6 Last edited by P-funk : 04-07-2006 at 09:01 PM.

04-07-2006, 04:04 PM	#27
StrongBlade Registered User Join Date: Apr 2006 Posts: 16	Ok, I do an alternating thing. I basically have two days, with each day working different muscle groups. I work 3 days a week, every other day, alternating workouts each day. First workout. Squats- 4x8 Deadlift - 3x8 BB row- 4x10 Chins- 4 sets to failure (I cant do 12 yet, the most I've gotten is 9) Wrist Curls 3x10 Reverse Wrist curls 3x10 Jump rope for 30 minutes. I don't do any bicep curls because I get alot of bicep work from the compound back work. Second workout. Bench Press/Overhead Press - 6x8 (I alternate bench press days and overhead days because they both blast my triceps enough that I cant do the other very well afterward. Lateral Raises/Pec Deck 4x10 (If its my overhead day, I'll work lateral raises, if its my bench day, I'll do pec deck) Standing Calf raise (I alternate rep/weight schemes for my calves. Some days I'll do 10x10, other days I'll do 3x100. It works both sides of the spectrum) Hanging lef raises 15x4 Incline situps (2 sets of this, each set is a drop set where I hold a plate against my chest, and as soon as I fail with that weight, I chuck and do as many as I can with bodyweight) Jump Rope for 30 minutes. When I feel like I'm stagnating, I change the order of my exercises, or switch the sets/reps in one of the exercises.

04-07-2006, 06:57 PM	#29
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	I see a couple of problems. Why 6 sets of wrist curls? What magazine did you get that from? Lose the curls and throw away the magazine. The second workout needs some changes. Triceps play a large role in benching, yet you have no direct tricep work. Add close grip bench presses, dips, and skullcrushers to that workout. Not all at once, but 3-4 sets of one of them. Alternate on succeding workouts. Also, where are you getting stuck on the bench? If close to the chest, you need more back work. If halfway up or near the top, it's the triceps holding you back.

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