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How much can you bench?
- Thread starter GIZmo_Timme
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I haven't done a 1rep max but i did hit 245 for three reps about three weeks ago. i was around 190 then. I'm also 6'1" and my arms have about a 6'4" wingspan, so yeah, i'm long armed.
How do you bench? Whats your form like? Try the link in Mudge's sig about proper benching, that has helped many. If you are flaring your arms out it puts unwanted stress on the shoulders and you may not be able to handle the weight. There are a ton of things I could question ya on but its easier if you just describe your typical bench day and read that article heh.Ahsan said:
)
Don't mention it.
DeadBolt said:
The Metal Militia guys explain it like so: (read it several times it if doesn't make sense)
Benching Militia style is as follows; very important is your set up, and
getting that good arch going. After you are tucked in tight and snug take
the bar off the rack. Then descend in what the Militia call a "bodybuilding"
style bench press, elbows flared out to the sides. Go down as far as the
shirt will let you.
Then when you cannot go down that way any further, immediately bend the bar bringing your elbows in close to your sides. Descend and touch your middle to upper ab, pause the bar, and then on the press command exploded to the start position by floating your elbows back into a rolling lock out motion. Bang! You're locked out. When you get it right it's way cool.
- - - - -
This however is for a SHIRTED presser, and for someone who does not have dominant triceps it may not work very well. Since my triceps are the weak part of my bench I am about backwards of this. I bring my elbows in on the decent, and on the press upwards they will come out a bit if I need lockout assistance, and the bar does not go straight up and down for me on 1RMs but they will be pressed towards the rack itself. For me, who is shirtless and weaker in the triceps this is what gets the bar up and so far, major injury free. From talking to someone pressing in the 600s this is OK, but different bodytypes will press differently as well. I can't get major arch in my spine like a Jeff McVicar for instance, so his pressing progression and teaching may come out different.
So to get low on the chest, bring the elbows in on the decent and my decent is pretty slow. To get the lockout I press towards the rack which will bring the elbows out. I can try to make an overhead video of this, all I have for now is a cam on the floor view:
[url="http://www.bentoverrow.net/videos/405_Bench.wmv]Video[/url]
Tried the "proper benching technique" today for like the 10th time, but this time, I used it for the whole workout and didn't abandon it half way through.
Felt good. I has some kid keeping an eye on my form ans he said it was pretty good. Really felt a sweet pump in my chest, one of the best ever in fact. I also slid my hands out another half inch each way though on my grip.
Overall, I liked it but I could ony push about 85% of what I usually work with.
Felt good. I has some kid keeping an eye on my form ans he said it was pretty good. Really felt a sweet pump in my chest, one of the best ever in fact. I also slid my hands out another half inch each way though on my grip.
Overall, I liked it but I could ony push about 85% of what I usually work with.
Well! I found this article on the muscle and fitness's homepage. Maybe this can help you all.
Arm position determines muscle use on the bench press
Where your elbows fall at the bottom of the bench press dramatically affects the stress placed on the muscles involved and also the joints.
Story by: Timothy Fritz, CSCS
Question: How far out should my elbows be when I do a barbell bench press?
Answer: Where your elbows fall at the bottom of the bench press dramatically affects the stress placed on the muscles involved and also the joints. Optimal elbow placement depends on your bench-press goals.
MUSCLE MOVERS. The primary muscles involved in the bench press are the pectoralis major, triceps and anterior deltoid (front shoulder). The movements include elbow extension (straightening of your arm), shoulder horizontal adduction (bringing the arm from straight out to your side inward at shoulder level) and shoulder flexion (lifting your arm from down at your side upward).
A change in elbow position during the bench press shifts the shoulder movement from flexion to horizontal adduction and alters utilization of the three primary muscle groups.
ELBOWS OUT. With your elbows straight out to your sides, the movement at the shoulder is primarily horizontal adduction with minimal flexion. Pectoralis major involvement is at its highest, while anterior deltoid use is significantly decreased. Yet the farther your elbows are out to your sides, the greater the stress on the shoulder capsule.
ELBOWS IN. The closer you keep your elbows to your sides, the less pectoralis involvement. Shoulder movement shifts from horizontal adduction to flexion, boosting anterior deltoid stimulation. This also increases the triceps' range of motion and their subsequent involvement.
ELBOWS AT 45 DEGREES. Lowering the bar with the elbows out at 45 degrees from the body allows more strength production because the chest, delts and tri's all play a significant role. It also reduces stress on the shoulder, which is critical when heavy poundage is used.
Tim Fritz, CSCS, is a freelance health and fitness writer in southeastern Florida. Contact him at tcfritz@hotmail.com
The Ins & Outs of Pressing
Determine the best bench-press elbow position to meet your goals.
MUSCLE INVOLVEMENT
ELBOW POSITION PECTORALIS MAJOR TRICEPS ANTERIOR DELTOID BOTTOM LINE
Elbows Out (90 Degrees) Major Significant Minimal Best for Pec Growth
Elbows Middle (45 Degrees) Near Maximal Near Maximal Near Maximal Best for Strength
Elbows in (0 Degrees) Minimal Maximal Maximal Best for Triceps Growth
Arm position determines muscle use on the bench press
Where your elbows fall at the bottom of the bench press dramatically affects the stress placed on the muscles involved and also the joints.
Story by: Timothy Fritz, CSCS
Question: How far out should my elbows be when I do a barbell bench press?
Answer: Where your elbows fall at the bottom of the bench press dramatically affects the stress placed on the muscles involved and also the joints. Optimal elbow placement depends on your bench-press goals.
MUSCLE MOVERS. The primary muscles involved in the bench press are the pectoralis major, triceps and anterior deltoid (front shoulder). The movements include elbow extension (straightening of your arm), shoulder horizontal adduction (bringing the arm from straight out to your side inward at shoulder level) and shoulder flexion (lifting your arm from down at your side upward).
A change in elbow position during the bench press shifts the shoulder movement from flexion to horizontal adduction and alters utilization of the three primary muscle groups.
ELBOWS OUT. With your elbows straight out to your sides, the movement at the shoulder is primarily horizontal adduction with minimal flexion. Pectoralis major involvement is at its highest, while anterior deltoid use is significantly decreased. Yet the farther your elbows are out to your sides, the greater the stress on the shoulder capsule.
ELBOWS IN. The closer you keep your elbows to your sides, the less pectoralis involvement. Shoulder movement shifts from horizontal adduction to flexion, boosting anterior deltoid stimulation. This also increases the triceps' range of motion and their subsequent involvement.
ELBOWS AT 45 DEGREES. Lowering the bar with the elbows out at 45 degrees from the body allows more strength production because the chest, delts and tri's all play a significant role. It also reduces stress on the shoulder, which is critical when heavy poundage is used.
Tim Fritz, CSCS, is a freelance health and fitness writer in southeastern Florida. Contact him at tcfritz@hotmail.com
The Ins & Outs of Pressing
Determine the best bench-press elbow position to meet your goals.
MUSCLE INVOLVEMENT
ELBOW POSITION PECTORALIS MAJOR TRICEPS ANTERIOR DELTOID BOTTOM LINE
Elbows Out (90 Degrees) Major Significant Minimal Best for Pec Growth
Elbows Middle (45 Degrees) Near Maximal Near Maximal Near Maximal Best for Strength
Elbows in (0 Degrees) Minimal Maximal Maximal Best for Triceps Growth
im 5'10" 190 lbs and can bench 325 once
well I have a quastion for you guys.
Wich one of these three splits do you think are best?
Day 1 Pecs - Triceps.
Day 2 Quads - Hamstrings
Day 3 Delts - Calves
Day 4 Back - Biceps
or
Day 1 Pecs - Biceps.
Day 2 Quads - Hamstrings
Day 3 Delts - Calves
Day 4 Back - Triceps
or
Day 1 Pecs - Delts.
Day 2 Back
Day 3 Triceps - Biceps (super setting)
Day 4 Quads - Hamstrings
Wich one of these three splits do you think are best?
Day 1 Pecs - Triceps.
Day 2 Quads - Hamstrings
Day 3 Delts - Calves
Day 4 Back - Biceps
or
Day 1 Pecs - Biceps.
Day 2 Quads - Hamstrings
Day 3 Delts - Calves
Day 4 Back - Triceps
or
Day 1 Pecs - Delts.
Day 2 Back
Day 3 Triceps - Biceps (super setting)
Day 4 Quads - Hamstrings
Weight: 270, Height: 6'7, Reach (from finger tip to finger tip) 86 inches. Flat BB Bench: 285. Decline BB: Alot more.
I wonder how much reach plays a factor in strength.
I wonder how much reach plays a factor in strength.
GIZmo_Timme said:
Where are the calves? Abs? That is pretty close to what I do, I also add in neck and forearms, and traps for me are on back day. I finish off my triceps on chest day, and I do very little delt work.
I think someone with a shorter reach has more advantage on the bench.BigDyl said:
They don't have the excess travel to push the bar. Those with longer arms have more distance to push that bar
Just my thinking.
Yeah, but, Mudge your benching a hell of alot more. I seem to hit plateaus like crazy.
pmech
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Mudge isnt normal
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Max Bench
Age: 16
Weight: 162
Height: 5' 7"
Max Bench: Around 235
Age: 16
Weight: 162
Height: 5' 7"
Max Bench: Around 235
BigDyl said:
How long is crazy? Right now my numbers are down, although I also have unfortunately found a couple injuries recently also which sucks. My numbers dont move all that much these days, but I plan on them moving again in about 6 weeks
I don't know man, it seems like I will hit a plateau for a month or so and then have a 5 LB increase... I just see everyone else moving faster than I do. You seem to have alot of experience. How long did it take you to get where your at now?
Ya think?pmech said:
O sorry, i forgot the calves. I will do them at back day and Traps on Delt day.Mudge said:
Abs on Back too.
Day 1 Pecs - Delts - Traps
Day 2 Back - Calves - Abs
Day 3 Triceps - Biceps - (supersetting) Forarms
Day 4 Quads - Hamstrings
Absofrigginlutely.
You must be ashamed or you wouldn't have said "I am not ashamed."Vince2005 said:
<j/k>
The everage "Man" out there can only hit his own body wieght ... I watch some guys come in to the gym and act all buff. Hit the bench and cannot even get up their own body weight ... with poor form and a bunch of grunting like their actually throwing up some steal thrown in the mix. You are doing good Vince, with a great 'tude ta bootvince said:
. Just keep on lifting. I gained a huge amount of progress from 17 to 18.
