How much do I max on bench???

[downthehill]

Due to two wrist injuries last year (among other reasons for training), I try to stay away from barbell bench and opt to do dumbell presses instead since it puts my wrists in an odd position at the top of the rep. People ask me a lot what I can max and I never know, since the last time I have been under a barbell was over a year ago, and the last time I maxed was in high school (college 3rd year now). My sets on dumbell press are:

60x15
65x13
70x11
70x9 (10 sometimes) or 75x8 (most) if i'm feeling really ambitious on that last set

The weights are the amount of weight in each hand, so it would be 120, 130, 140, 150 total.

Does anyone else do something similar and know how what my approximate max on barbell bench would be?

Just curious to guage my progress as well since I don't have much to measure it against besides my reps. The last time I knew what I maxed it was 135 on barbell bench when I was still a skinny little weenie in HS (6'0, 140 lbs - NOT GOOD, 175 now though)...I know I'm a hell of a lot further than that now, still not where I'd like to be yet, but I'm getting there.

 

[GFR]

Its almost impossible to say.....200+ I would think, have you considered trying a barbell bench workout, or is that not possible yet?

 

[downthehill]

ForemanRules - Unfortunately, any kind of weight on barbell press is going to do really bad stuff to my wrist, so I don't even want to risk it, otherwise I'd just look at the estimate charts for it. Before it got injured I was repping 145-150 for 9-11 reps/set (I think?), but like I said, that was over almost a year and a half ago, and I've gotten much stronger since.

Thanks for the est. though, that kinda what I was ballparking (200 has been my goal for a couple years ).

 

[GSXR750]

Get some straps.
http://www.prowriststraps.com/
Theres no way to estimate that.

 

[Tough Old Man]

I own wrist straps. Please explain to me what the hell good they are for benching.

Get some straps.
http://www.prowriststraps.com/
Theres no way to estimate that.

 

[Randy]

Lifting Straps are designed to increase the amount of weight that one can lift by improving the grip around the bar. The strap acts as a support by taking off some of the weight of the hands and fingers, shifting it to the wrist and back of the forearm. The lifting straps are great for doing shrugs, lat pull downs, low pulls, pull ups and any exercise that requires a firm grip. The straps allow you to lift more weight for longer periods of time, which in turn, helps you realize your goals much faster.

 

[Tough Old Man]

I'm sorry randy i think unless I mis read that the guy was telling him to get wrist straps for benching. Now i want that guy to explain to me what the hell good wrist straps in benching would do for you. Like i said i own a pair from Prowrist but use them for heavy deads or bent over rows or real heavy traps shrugs
PT

Lifting Straps are designed to increase the amount of weight that one can lift by improving the grip around the bar. The strap acts as a support by taking off some of the weight of the hands and fingers, shifting it to the wrist and back of the forearm. The lifting straps are great for doing shrugs, lat pull downs, low pulls, pull ups and any exercise that requires a firm grip. The straps allow you to lift more weight for longer periods of time, which in turn, helps you realize your goals much faster.

 

[MyK]

Lifting Straps are designed to increase the amount of weight that one can lift by improving the grip around the bar. The strap acts as a support by taking off some of the weight of the hands and fingers, shifting it to the wrist and back of the forearm. The lifting straps are great for doing shrugs, lat pull downs, low pulls, pull ups and any exercise that requires a firm grip. The straps allow you to lift more weight for longer periods of time, which in turn, helps you realize your goals much faster.

yea, we all know that, but maybe you can explain how they help you bench? which was TOM original question

 

[Tough Old Man]

TY myk

yea, we all know that, but maybe you can explain how they help you bench? which was TOM original question

 

[P-funk]

I'm sorry randy i think unless I mis read that the guy was telling him to get wrist straps for benching. Now i want that guy to explain to me what the hell good wrist straps in benching would do for you. Like i said i own a pair from Prowrist but use them for heavy deads or bent over rows or real heavy traps shrugs
PT

I think the guy meant to say wrist WRPAS, not straps. Wrapping your wrist will add support to it if it is weak or you are small boned. That way you wont have it give out when you are benching heavy.


wraps

 

[MyK]

I think the guy meant to say wrist WRPAS, not straps. Wrapping your wrist will add support to it if it is weak or you are small boned. That way you wont have it give out when you are benching heavy.


wraps

oh yea, ok, so you wrap your wrists for bench press, like you wrap your knees for squats!!

 

[P-funk]

oh yea, ok, so you wrap your wrists for bench press, like you wrap your knees for squats!!

Kind of except the wraps for the wrist provide stability. The wraps for squats help to actually extend your knee and give you pop out of the hole.

 

[downthehill]

Thanks for the advice, but I've tried all kinds of wrist gear, still messes with my wrist bad right at the top of the stroke right when you lock out your elbows. With dumbell press your wrists stay completely straight throughout the entire motion, which is why I'm still able to do any kind of chest presses. On barbell, your hands bend inwards a tiny bit at the top, which is convenient because my wrist was broken on the inside (meaning right part of my left wrist if you were looking at it palm down - more towards the thumb). If I were to do any lifting with it, it would be really really light, as in probably less than half my max so I don't think that would be very useful as it those estimates get less and less accurate with the more reps you do.

 

[GSXR750]

I think the guy meant to say wrist WRPAS, not straps. Wrapping your wrist will add support to it if it is weak or you are small boned. That way you wont have it give out when you are benching heavy.


wraps

Thanks P-funk, I meant wraps. I was thinking straps because I use straps (not on bench).
Thanks for clearing things up.

 

[Mudge]

I use wraps for benching most of the time, although today I did not. I didn't go over 315 though, and thanks to taking it easy for awhile I didn't feel the slightest hint of pain.

Wraps are great. I strongly recommend the longest, black Inzers you can find if you have serious issues. Mid length should work fine for most people, the more you bench the more support I would recommend.

 

[Randy]

I'm sorry randy i think unless I mis read that the guy was telling him to get wrist straps for benching. Now i want that guy to explain to me what the hell good wrist straps in benching would do for you. Like i said i own a pair from Prowrist but use them for heavy deads or bent over rows or real heavy traps shrugs
PT

Well I believe he was implying that they help take the strain off your wrists so that he could have a better chance at achieving his weight goal. Do they really help your wrists during benching? I'm not sure .

We'll just let the guy who recommended them tell us more, as I am curious too

 

[GSXR750]

Well I believe he was implying that they help take the strain off your wrists so that he could have a better chance at achieving his weight goal. Do they really help your wrists during benching? I'm not sure .

We'll just let the guy who recommended them tell us more, as I am curious too

Evidently I am being to vague. Randy, you get my drift but I'll explain for PT.

Due to two wrist injuries last year (among other reasons for training), I try to stay away from barbell bench and opt to do dumbell presses instead since it puts my wrists in an odd position at the top of the rep.

The reason I stated he should get the wraps is because.... Wraps do help stabilize and support the wrist during bench press , therefore it may help him get to (or closer to) his real 1RM. If not, the wraps will also just help him achieve a better work out by possibly taking a lot of the strain of his wrists and allowing him to use barbell bench along with dumbells. In my opinion its worth spending 15 bucks to find out.

 

[--CellTech--]

My weight is 160 lbs and i bench 210 and incline 225.

 

[downthehill]

Have you ever tried doing dumbell press? If so, what do you usually rep?

 

[Randy]

My weight is 160 lbs and i bench 210 and incline 225.

Most can push more weight on the standard flat bench then they can on an incline. You sure you don't have those numbers backwards?

I can flat bench about 50 pounds or so more weight than I can do on the incline.

 

[Randy]

I use wraps for benching most of the time, although today I did not. I didn't go over 315 though, and thanks to taking it easy for awhile I didn't feel the slightest hint of pain.

Wraps are great. I strongly recommend the longest, black Inzers you can find if you have serious issues. Mid length should work fine for most people, the more you bench the more support I would recommend.

Mudge,

You think the straps enable you to push a bit more weight?

 

[Irishdazza]

According to Charles Poloquin, if your stabiliser muscles are properly developed, you will BB bench 110% of what you DB press.

Anectodally, people on other boards all seem to agree this figure.

 

[Mudge]

Mudge,

You think the straps enable you to push a bit more weight?

Wraps bro for benching. Last session I didn't use them (past sunday), but didn't go any heavier than 315. I have been taking it easy lately so whatever was bugging my wrists has gone away, for now. When they are bothering me though, I definitely need them or the weights will be south.

 

[Tough Old Man]

you do have to explain it to me but thatnks. When the original poster said straps and someone responded to Prostaps that's where I said wrong. Wraps are fine brother for benching. Straps on the other hand as you know are for pulling movements.
PT

Evidently I am being to vague. Randy, you get my drift but I'll explain for PT.




The reason I stated he should get the wraps is because.... Wraps do help stabilize and support the wrist during bench press , therefore it may help him get to (or closer to) his real 1RM. If not, the wraps will also just help him achieve a better work out by possibly taking a lot of the strain of his wrists and allowing him to use barbell bench along with dumbells. In my opinion its worth spending 15 bucks to find out.

 

[GFR]

According to Charles Poloquin, if your stabiliser muscles are properly developed, you will BB bench 110% of what you DB press.

Anectodally, people on other boards all seem to agree this figure.

It depends on the individual but 120-130% sounds much more reasonable. Right now I workout with 255 on incline for sets of 8, but on DB incline I only use 100lb dumbbells....I get a much bigger ROM with DB incline.

 

[Randy]

Wraps bro for benching. Last session I didn't use them (past sunday), but didn't go any heavier than 315. I have been taking it easy lately so whatever was bugging my wrists has gone away, for now. When they are bothering me though, I definitely need them or the weights will be south.

Ahhh straps/wraps what's the difference
But yeah, that's what I meant.

 

[Randy]

It depends on the individual but 120-130% sounds much more reasonable. Right now I workout with 255 on incline for sets of 8, but on DB incline I only use 100lb dumbbells....I get a much bigger ROM with DB incline.

I used to use 100lb dumbells on my declines, made for a good chest pump.
Now though, I'm using 80's since that's all I have at the moment at home.
I need to expand my selection soon.

 

[GreaseMonkey]

I'd say 120-130% is close. My max barbell bench is about 215, but I can only max with 80 lb db's. I guess it has to do with the greater stability of the barbell.

 

[downthehill]

Greasemonkey, that sounds fairly close to what mine would be. What are your reps like with dumbells?

 

[Randy]

That is similar to what I used to do.... I did 3 sets of 10-12 reps.