100kg incline bench reddit. I currently work with 27.

100kg incline bench reddit 4x10. After that, do 3x5 again but on incline bench. 7 inclines, -15, 0,15, 30, 45, 60, 80. Not sure if there is an inner chest but a great way to hit the upper chest is incline flyes. No, based on this study, people can barbell bench 20. I dropped 100kg on my belly at a meet recently and aside. So my question is, what do you consider “impressive” weight for those lifts? Either by overall weight, or as a proportion. That’s almost your body weight. Did 102. Tips/tricks for dumbbell bench press? I’ve heard lots of the “tuck your elbows” cues in the past and just from doing my own… I then had few years off from them due to lack of equipment and in that time built my bench up to 185kg. I've seen many people do these now in the gym incline bench dumbell chest supported rows. You should make gains easily. It’s really that simple For the vast majority of people, incline bench of any kind is going to be less than your flat bench and a dumbell press of any kind is going to be less than barbell press. But after a bit of volume in that area it will start to feel like no big deal and you'll push on to another plate in no time. Bench 1: your average weight bench with no barbell rack. There's a reason the the one modern program that Wendler has full programmed out (including accessory lifts), Krypteria has Incline Press or Dips (depending on how heavy you are) and Chins/Rows 2 days a week, in addition to bench and OHP days. thanks! Ignore the idiots that say you need a higher angle. At my gym I have the incline bench at the lowest possible setting so it's about a 30-degree incline. JM Press (Like a CGBP/SkullCrusher hydros) French Press Tricep Pressdown (Not with Ropes, with Bar) Front Raise Upright Row Incline Bench Chest Press Machine Machine Fly Starting with triceps is a very different feeling than doing them last. I have often considered this as an option. Hi, I am wondering how to set up my incline bench. 013), and at 44 degrees compared to 28 degrees (p = 0. He notoriously lifted with a fairly narrow grip (he was a beast) and when asked by a lineman why he went so narrow he said , " when you block someone where are your hands and elbows In my experience from when I tried it, it simply didn't work. I'm sure if I weight 300, I bench 3 plates like a piece of cake. A dumbbell bench (combined weight) is usually anywhere from 10% - 40% less than your bench. A huge red flag though is that they say "maximum weight load of 100kg + max user weight 100kg". In fact I actually made even less progress in that time. Get the Reddit app Scan this QR code to download the app now 3x10 at 100kg Incline bench 8 reps at 95kg (~209lb) 2x10 and 1x9 at 90kg (~198lb) Strict press 6 reps Research has shown that reverse grip bench with a wide grip produces roughly 25-30% more upper pec muscle activation than bench with a pronated grip. Do light dumbell presses until you can bench press the bar, then do bench press Looks good! I work with similar weight (50-60lbs for overhead/incline/flat chest presses 90-120 reps total per session). Other great upper body movements: barbell rows, seal rows, pull ups, dips, barbell overhead press etc. Then again if you weigh 100+kg then 40kg is the average or a bit below I do reverse pyrimid. Beginner doesn't mean literally the first day at the gym. Maximum weight 250kg (user + weights). A good way to increase your flat bench without actually doing it, aside from incline, is doing some isolation work for your chest/triceps/shoulders with dumbbells or machines. The working weights for the last six sets of incline and CG are 60kg, but I've found this weight to be very manageable, despite struggling on the 1+ set. It doesn’t hurt, the bar doesn’t move, it’s only my elbows shaking uncontrollably. Discussion of all topics related to strength training: Bodybuilding, powerlifting… Not OP, but I recently stalled on Bench and OHP and honestly volume has been the biggest part of my success in getting back on track. For example for IC DB press. ≈ 6. Lol must have been a funny sight. This made a huge difference in my bench progress. After I hit 100kg/220lbs x4 reps a few months ago, my biggest achievment was 1 more rep. Keep your overhead press on schedule. If you're an average sized dude in your 20's a 100KG bench isn't impressive imo but if you were a woman that would be a very impressive bench. If I bench more than 225, the bar doesn't go off my chest. Also determine if you're using a bench that's wide enough for your back to get a good base . New comments Get the Reddit app Scan this QR code to download the app now 100Kg soon on Incline Lift I completed a 100 mile ultramarathon, and then bench pressed 405 only Swing over to dumbbell press, incline/decline bench, cable work, pec deck, etc etc. I haven't tested flat bench in a while but hit 345+120 in chain 2 wednesdays ago, 500 floorpress last wednesday with a slingshot, and 150sx10 flatbench dumbbells bahahaha such arbitrary variations so no direct comparison. Then do 3 sets of incline bench. Started lifting at 18 55kg 178cm, couldnt bench the bar A year later i was 60-70kgish, was benching aorund 80 1rm Another year on i was low 80s and benching 100kg for 3-4 reps it wasnt till i hit the 90s the following year that i was proper repping 100kg Get the Reddit app Scan this QR code to download the app now. 2 months may be possible but if this I aree, I'd say, for people who are looking into bench carryover they might want to choose an exercise that resembles benching more closely, like, you know, actually benching shit ;) personally I find flat dumbbell press the one that amazingly fills up typical weak points in barbell bench press, at least I noticed improvement in barbell stability and more power off the chest. I'm 38, now lifetime natural, and I achieved 100kg bench at 75kg for 8 reps years ago in my 20s but since stopped and only do incline bench as I age to save my shoulders. So generally a warmup for bigger compounds like bench, otherwise I skip it. Max flat bench is ~265 and am getting 2x5 on the 95s. Especially at 60kg. Incline bench just activates the upper chest 5% more than flat bench. I currently work with 27. Around 3100 calories & 180g program per day. You would indeed have to add more weight onto the sides of the bar if you’re on the smith machine to achieve the equivalent weight on a barbell. 00000 grains 100 kg ≈ 1,543,000. My chest exploded from benching regularly, even though I could reliably hit +115% BW dips. Cut the bullshit. Also like you mentioned, benching is a skill. This was a killer! the pecs are responsible for shoulder flexion across the chest and shoulder adduction - so make sure you are doing those movements against progressive resistance and your pecs will grow. Get the Reddit app Scan this QR code to download the app now (Eddie -100kg Dumbbells - High Incline Press) facebook. BW: 170lb PR/PB +100kg weighted dip single upvotes Barbell bench: 40kg 5x5 OHP: 30kg 5x5 Barbell Incline bench: 25/30kg 5x5 Cable push downs: 3x10 don't remember weight but heaviest I can do Standing triceps extension: 3x10 Shrugs: 3x10 Barbell hammer jammers: 3x10 Assisted dips machine: until failure Pull: Barbell rows: 40kg 3x10 Lat pulldown: 3x10 Face pulls:3x10 2. Ohp does require front delts and triceps similar to bench but it incorporates the traps as well other parts of your If you wanna bench more weight, you just need to bench MORE. Most incline benches at commercial gyms are at a 45-degree angle, which seems to shift way too much of the emphasis to your delts. com Open. Decline press will be strong as well, but maybe not so much on your incline press. Hey im currently getting reallly demotivated because of my stagnating bench press progress. You don't need a spot. But personally my favorite lifts are incline bench and shoulder press, which I rarely see other people do. I started doing nSun's CAP3, which essentially had me go from 1x BP, 1x Incline BP, and 1x Close Grip BP per week to 2x BP and 2x Incline per week. Get the Reddit app Scan this QR code to download the app now Working towards a 100kg bench I use 115-125lb db for low incline bench and on flat bench 275 Do more volume. Sure, you’ll develop lung capacity, but you’ll still suck at swimming. Barbell weights include the weight of the bar, normally 20 kg / 44 lb. The average person can’t bench their body weight and you’ll be able to in like 2 months. He said his max bench about a Get the Reddit app Scan this QR code to download the app now 120X10 dumbbell incline bench press. Objectively, doing the incline bench is much better than just not benching on that day. Overall stats are 462lb deadlift 352lb squat 225lb bench In my opinion Smith machine is an accessory. Hey everyone, 28yo intermediate lifter, reached 100kg for 6 reps after some years. Which would be in your following workouts. If you make replace bench with OHP then people eventually will bend their backs just like they did in olympic lifting and will turn it into a standing incline bench press. Floor press. Mine is a huge difference - 160kg bench and most I've done on incline is 5 x 5 100kg so probably around a 120kg 1rm. I just started doing these. Also do OHP and dips. Reply reply AutoModerator 100 kg x 23 0:29. Think about it like this, you said you weigh 170lbs and now bench 135lbs. For example I do flat barbell bench press. Posted by u/DaddyLewLew - 202 votes and 50 comments I can bench 100kg & incline dumbbell press 40kg for 8 reps. Bench variations that most closely mimic your target movement will always be the best. If you weigh say 55kg and have never really done strength training, then 40kg first try bench is very good. Mine is 78% so not that far off from your ratio. 48% more than they can dumbbell which is why I said 30kg dumbbells is equivalent to 72kg bench press (30kg * 2 * 1. However my incline is stuck at 30kg dumbells for about 5. I like slight incline bench because it is somewhere in-between full incline and flat bench with the added benefit of not being as hard on my shoulders as full flat. 1% of earth's population, or one in a thousand people. The accessory lifts are the following: Squat day: good mornings, core work, DB lunges, calf raises, leg curls Bench day: pullups, dips, neutral grip DB bench press, farmer's walk, concentration curl, cable curl, pulldowns You got downvoted but you're not wrong. Incline bench Form Check 100kg (220lbs) strict press The way to build a good bench press routine is to start by getting in a lot of bench pressing. 3x5. 003). The bar of a smith machine is about 15-30 lbs, depending on the manufacturer. 39K subscribers in the workouts community. Unless you practice the roll of shame for incline. I'm struggling to find a consensus online over the correct angle to optimally hit upper chest. If you're small, you can bench big but rare and requires lots of training and effort. Do 10 sets of 4 with 80kg and 90s rest intervals. Don't let that happen. Any advice please. I'm stuck at 100kg bench for about two months now, I am on bulk right now and I keep progressing on my other lifts. Bench impressiveness boils down to arm length and weight. I can see your left hand bending back at the wrist a bit. Then do your first WORKING set with as heavy a weight as possible and get 5-8 reps. I weirdly enough disagree. The main lifts are squat, deadlift, bench, and incline (for the moment) on the 5/3/1 system. Im so sick and tired going to the gym when every time i go yields no results. Tonight I do what I do best - go after volume. I can bench 210 paused for a single easily but when there is 225 it just doesn't go off my chest at all even when doing touch and go. ) Dips will help correct bad bench form (no more flaring elbows) and you'll be stronger at the bottom of the press. So if you can do 20kg dumbbell press for 8 reps now, go away and do bench, flys etc for 2 weeks, come back and go for 9 reps! Once you get 9, go for 10 reps in another 2 weeks. It may take longer, you may shoot through quicker. 30 kg dumbbell can be compared to 80-85 kg barbell bench. Incline is a good movement, but there are more specific movements that are more likely to drive your bench up. TL;DR - Using extremely rough guestimates and statistics, I estimated around 1 in 1000 people on earth can bench press 225 pounds. My broscience opinion would be that people are obsessed with moving big numbers, so they don't get a lot of practice, thus have bad form, can only hit low volume, and have low frequency (probably doing split so they hit chest rarely more than twice a week. Bench particularly responds to high volumes and weight gain but doing singles alongside will help get you used to heavy loads and improve technique. If you mean “can i substitute flat bench or standing press with incline bench in the novice program?” I would need to ask why are you considering that. Pick some base amount of flat bench, incline bench, and overhead press. 5KG DB's but plan on attempting 30KG DB's this week, (a goal I have been trying to reach a while now) Personal Opinions: As others have said DB's activate more stabilising muscles, and also helps me activate my core more. I did start bench with the bar only and it took me 8 month to bench 135lbs x1. So I've seen a ~50% increase in 10 years (but to be fair my training has only been serious for maybe 4 years). That said, I've fucked up both shoulder (at different times) with barbell bench and never hurt myself with db bench and can still db bench without pain with a shoulder injury that flares up on bb bench. You shouldn't be failing on bench, if your programming is sensible. I haven't progressed in it for months. dumbbell fly 3x 10 x 20 kg. Pause bench. For some of the bench sets pause with the bar on your chest for a couple of seconds before pressing it back up. To some degree, the body grows as a unit. Narrow grip bench. Using non-bench movements to get your bench up is like training for a 1 mile swim by running marathons. That is very important along with Retract your shoulder blades. Also it's also a body weight thing, if you are big, you'll bench big. Pecs in particular are sensitive to hitting the wall. The one movement that really helped my bench was the spoto press. a flat/decline lift and an incline lift). You will probably not be able to incline bench the same amount of weight that you flat bench. I follow a 2x/week PPL split. For 150 lbs person, a 225 bench with short or medium length arms is not impressive to me. Incline bench 60kg any tips? First 6 plates squat 260kg / 572lbs at 100kg / 220lbs 122,5 kg / 270 lbs Bench PR @ 85 kg / 187 lbs 30kg is a decent weight for dumbbell press. Obviously this is not scientifically precise. Bench 2: Bench press incline bench, has a barbell rack. However, for building muscle, you’ll need to at some point increase the weight for growth. Or check it out in the app stores 100kg incline benchpress, PR. Discover incredible workouts & programs for every situation. It actually took me 1. Pause bench, incline bench, dumbbell bench, different grip widths, etc. Bench with bands. Very big milestone for all lifters to get that 100kg/225lbs bench 1rm. If you’re making your arms and chest stronger, they’ll be able to move more weight (mostly) regardless of the position. 31 votes, 18 comments. from an embarrassing video of it I'm pretty much ok. incline bench press 3 sets of 10 x 55 kg dumbbell press super set (20kg), starting with a flat bench and than adjusting the bench 3 times up and 3 times down. Paused bench, tempo bench, bench with bands or chains, spoto pressing, board press, wide grip bench, and close grip bench are all more specific to flat bench press than incline is. 1M subscribers in the homegym community. Make sure you eat your calorie and protein needs daily. View community ranking In the Top 1% of largest communities on Reddit. Every set is to failure within reason, I do not break form, but I do push hard. You found your 3x5 max. I always do it second exercise after some sort of flat chest press (machine, dumbells or barbell). Does anyone know what angle this incline bench is in the video here: I can't tell if its a 45 degree or 30 degree angle. Most people can’t throw 110s up for reps on any of those lifts, but it’s not unusual to see a person or two using that sort of weight regardless of what time you hit the gym. Figure out a good total volume for those, and then get OHP figured out. 70kg bw Locked post. Also, do you really feel your chest working ? What other exercises do you do in your chest routine ? I would suggest add dumbbell incline press and Flys if not doing already. honestly i noticed that my bench strength increases faster when im eating more. A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell &… Incline bench 185 lbs/84 kg X13 @190 lbs/88 kg bodyweight. Would like to get a form check and some tips to get more strength on my bench. Dumbbell variations of these lifts are great too. Might have something to do with having very long arms (192cm height FYI). Do two warm up sets at 50% then 75% of your working set. Get app Get the Reddit app Log In Log in to Reddit. " Take these results with a grain of salt. I’m always impressed when someone puts up big numbers on incline though. Largest range of FREE workout routines… Essentially, barbell bench equals 2X dumbbell bench, plus 37 pounds. I don't know to much about the history of the incline bench, but I am having a hard time remembering if in the early 2000's (when I first started working out in highschool), that the 45 degree incline was the "standard" or if it was always the 30 degree incine bench. my bench pr is 105 (230lb) and I incline dumbell press 44kg (97lb) for 4 reps. Right now, 100kg feels heavy in your mind and hands. Now I want to hit the 2 plates, check this big goal of my list, before I go back to hypertrophy training. None of my lifts are increasing at all, they havent for many months, i have gymmed consistently for 12 months yet i can only bench 70kg. 75 million people on earth can bench over 225. 3 times a week is probably gonna do it. You get good at the stuff you practice. Then do 5x20. 518K subscribers in the lifting community. I've been lifting for a year and have had no problem building my chest so far. People who actually know their stuff (like John Meadows, Mike Israetel etc) said that even a 10° angle is enough to target the upper chest if that's the angle that suits you. 66 votes, 18 comments. During my sets it feels like a flat bench and if I adjust my bench it… Get the Reddit app Scan this QR code to download the app now 100kg bench after 1 year in gym (63kg BW) PR/PB First time running the hundreds on incline I already bench press 100kg (225lbs) for 4 reps Normally i warm up with 70 kg. A 50% gain on your current bench would put you at 230kg. It's been this way for two weeks. I feel that incline bench has a big carry over to my comp bench. . I don't particulary like standing bent over rows or even one arm dumbell rows on a bench. 010), at 56 degrees compared to 0 degrees (p = 0. Also I heard an argument from an football coach strength coach that I could Not refute . Barbell Bench: 105kg x 8 Dumbbell Bench: 45kg x 8 Ratio: 0. Personally, since bench is more important to me, I bench first and OHP afterwards( except Sunday's OHP is first). For bench this would be like (60% of max set)x8, (real first set)##x9, ##x10, ##,11. A spotter's job on a barbell lift is to be in position to help in the event that the lifter fails. 5lbs after i could easily do reps of twenty(for 2-3 working sets) . So deload and next ramp up, progress through 4x10. Lots of people get stuck around 100kg. Whatever angle it is I believe its the best angle since elliot hulse who I admire is doing this position. I got my flat bench 5RM up to about 100kg using SS and my upper chest was still pathetic. 5 x 3 last week so not sure if I 591K subscribers in the GYM community. A set of full range dips +100lbs are way more difficult to cheat or speed through, and you can't bounce a dip like bouncing weight off your chest. 150lbs DB Bench press x 8 Try getting used to doing it on an incline first. " I've noticed a huge difference in incline benching since I started doing this. Coupe thing to consider if you're shooting for 100's one would assume your in the 80 90lb range for me personally i would move up 2. Pin press - paused reps - close grip bench press - pyramids mix it up and always finish your sets with reps between 1 and 3 comfortable reps over head tricep extension and pushdowns - floor press - incline barbell bench press scrap dumbells if your using them in my opinion they good for symmetry but do nothing for strength stick to barbell If it’s incline bench then it’s a little less impressive, and flat bench less impressive still. Get in a slight calorie surplus, bench more than one time per week, 2-3 works perfectly, get stronger shoulders (ohp), upper chest (incline bench) & triceps (barbell overhead extensions & barbell skull crushers), I’m not saying prioritise these all at once, but every 4-5 weeks change your secondary lift too assist your bench press. I have 3 tips for you Something that helped me was remembering to keep a straight wrist and the weight directly over your arm. When I changed gyms and regained access to a strong enough dip frame I quickly built my dips up to 60kg (plus 95-100kg bw) and eventually peaked at 6x70kg (plus +100kg bw). As for what an average dude can bench Maybe somewhere between 40-70KG? Not much, most people don't do any sort of resistance/strength I remember the first time I failed while incline bench pressing by myself at 225lbs. You don't need to highlight their existence for me. I’ve heard people say longer arm equals weak bench, but I don’t see it. This roughly supports what someone suggested: "The rule of thumb is that the weight you put on each side of the bar is the weight you can do with dumbbells. I have only seen a couple of guys at my gym bench press 100kg incline. Don’t really do incline that much, should incline weight be close to regular bench press weight? My experience: About a year ago i trained bench 1x a week, not so seriously and could bench 100kg for 1 After that i mostly focused on calisthenics, do various push ups, love explosive ones and also weighted (30kg, dont have more weight) and when i revisited the gym 6 months later i benched 100 for 3 and 110 once. Then two scrawny guys came running and couldn't lift it. 43 I've always found my Dumbbell Bench to be much better for my body type. Don't try for rep maxes unless you have a spotter or a rack with safeties. Why does lifting have to be so damn complicated? Swing over to dumbbell press, incline/decline bench, cable work, pec deck, etc etc. My incline bench lags about 10-15% behind my flat bench at any given time. My flat bench went from around 80kg to 90kg in this time frame. Most of them can't even bench two plates. If for example you're doing 5x5 60kg then 3x10 incline chest and 3x10 chest flys and 3x10 triceps and whatever other random exercises, don't be suprised if your bench isn't increasing especially if it isn't your first exercise it's because you're not focusing on one exercise. I want 100kg by the end of the year. I just Pubmed'ed 'clavicular' and 'incline' and came across this study: . Also try benching a weight that you can only do about 6-8 reps per set instead of 8-12. So far this year I've been more consistent than ever, but I've been training for hypertrophy only. I hear about sedentary people reaching 100kg bench in two months. Bench is one of the biggest movements effected by bodyweight. Then dumbbell bench. 30° but the degree of the bench doesn’t matter just bench and focus on progressive overload. Plan to alternate it with bench. dumbbell pullovers 3 x 10 x 22 kg. It will be more towards the -30% to -40% range if: You haven’t done dumbbell bench in a long time. I know I’m a bit chubby atm but I’m starting to eat properly now. On a bench press spot, having hands under the bar allows the spotter to grab the bar and "row" the bar - this is done standing upright, so it's a pull for the spotter. The bench program helped me bench 225 more consistently but anything beyond doesn't go up. You should do both. Not as much as incline bench for example. Make your next bench day a consolidation workout. weighted dips for the named carryover. then I do 1 set with 90 kg1 top set at 100kg and then last set… Everything else is dependant on your weight, gender and age imo. Anything further you’re just risking injury and are better doing military press. There isn't much carry over but I wouldn't say there's none. Give yourself 3 full days to I only flat bench; no incline, decline, or dips. I don't have access to a regular chest supported row machine so I just do these. If on the day bench is not available, then use the incline (as a back-up plan). Almost graduated to the 100s. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Safeties work way better than a spotter, even. For real though if you want to grow bench, bench more. In August my 1RM was 60kg, November it was 70kg. 03288 x 10-29 solar masses. I found that doing incline alone didn't really grow the upper chest any more than typical training involving a couple of pec exercises, (i. Cons from the top of my head would be that dips is kind of more tricep dominant than bench presses, and incline bench is more shoulder dominant, while I also do OHP in the same routine. At the start of the year I set myself the goal of hitting 100 kg bench, as I did last year. Activation of the clavicular head of the pectoralis major was significantly greater at 44 degrees compared to 0 degrees (p = 0. a free standing ohp is about 67% of a bench press a 75° incline (seated shoulder press) is around 77% of a bench press by doing some math id guess a 60° incline is around 82% of a bench press a 45° incline is around 86% of a bench press a 30° incline is around 91% of a bench press a 15° incline is around 95% of a bench press I bench about 40kg incline for 10 reps with good form only my elbow sometimes hurts from lifting alot of suitcases at work. If you are worried that you aren’t stimulating all the muscles with only the bench press and press, let me assure you that you are using all the muscles including the upper chest. It's also a bitch to get them in position when they get heavy. Then crank up the volume on your incline. I know a lot of people do 45 degrees. my favorite isolation movements are flyes which work flexion across chest and a reverse cable lateral raise (like a lateral raise but resistance coming from opposite direction) which work adduction. Incline is a harder movement. 2 inclines, 0 and 30. Then crank up the volume on your flat bench. Then swap back to good ole flat barbell and ramp up again. See how many sets of 10 reps at 100kg incline I can do with only 2 mins rest between sets. Pin press. Thats the best advice from whatsforsupa. dont forget to train muscles that are involved in bech press triceps and so on do incline and dicline bench press, focus on 5-6 reps with 80% of your max PB Go on youtube and search : bech press with arch to me is huge boost for the power The weight of the bar always counts. So assuming most lifters arent as soft as the one's I know, Ill estimate 6. Barbell bench hurts my right shoulder too much to try and lift heavy but I can rep 95 dumbbells for 6 at the moment. Incline feels great on my shoulders, so now i work on getting 100 kg on incline. 10 year to bench 225lbs for 1 rep. Some say a low incline is better to remove some of the front delt engagement, but some say a higher incline is better to better isolate the upper chest over the general pec (of course it won't be 100%). A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Incline dumbell press and then incline Smith machine press. A low incline is all you need to hit the full pec. 1. Is this a reasonable goal? What advice can you give me? What is the difference between going from 60kg - 80kg and 80kg - 100kg? I am currently ~6. Personally, I have found OHP has helped my bench a ton, as well as a lot of volume on bench. A subreddit devoted to working out at home. pressing To give some comparison I could probably bench 100kg (maybe) at 18. On one side, you don't have to worry about some guy looking down at you yelling 'you got this, bro!' while you're turning blue; on the other side, you don't need to worry about your bench set turning into a team-based bench/row exercise. There are a few factors. I sat there patiently with it just sitting on my chest on the incline for about a minute, cus i couldnt get the attention of the guy next to me. Also, it could be your accessory muscles holding you back such as triceps and front delts. Other than ensuring that you are gaining weight at a good rate, using different variations can really help you work on weak points. I am 23 years and 75kg and 1. 2 months may be possible but if this Dude, it's my job to remove those posts. The beginner dumbbell bench press is 15-20 kg each. It’s to be expected if it’s a bit lower. I've started back after a 6 month break (was only training 3 months before I stopped because covid), 3 weeks in I am flat benching 30kg dumbbells for 5 reps, and I Cline benching 55kg for 8. And there is no foolproof way of judging "how much lean back" is acceptable. How am i able to bench 100kg within 1 month of my bulk? I am talking about incline bench pressing. My wingspan is about 80 inches and I can bench 40… I think bench and incline bench are just the most effective chest exercises period. You probably won't be able to go as heavy but if you do enough volume over the next couple months you could probably get a 100kg close grip with relative ease. 2048 =~ 72kg). 160 kg ≈ 2,468,800. So yeah, it is totally normal to have a lower incline dumbell bench-press compared to your flat barbell bench-press. If you’ve got really short arms and weigh around 160-180 lbs, I wouldn’t be impressed by your bench press unless it’s in the 300s. That doesn't change the fact that this 'article' is just a dude ranting about some amalgamation of internet memes to the already initiated. Since I started incline flyes about 2 months ago I've put on more size in my chest than the 6 months previous to that. Once they do they just don't budge. So yes, on a low incline it is perfectly safe to go through the full range of motion and when done properly it will build strong, healthy shoulders, chest and arms! Yeah I exclusively bench with a close grip for all of these reasons . A long time though it could have been much shorter if I knew how to train right off the bat lol. Kill two birds with one stone. Do 3 total working sets doing flat bench lifting as heavy as you can doing 5-8 reps. Even if it's lighter weight or the bar. You can still do it on a PPL split, just on the pull days do only 3-5 sets of bench and do more reps/lighter weight or a variation of bench like incline. I bench 2-3x a week and OHP 2-3x a week (Sunday is my 3rd day, but I don't always make it in as it's an extra day). I was 100KG BB bench before I moved to DB bench. I feel db bench more in my chest, db also gets stabilizers involved. You can work on your bench press once you are through training and have money for supplements, subsidised food and a free gym. So I’m really just interested in your experience in either option: incline Bench vs. I now really want to bench 140kg as a lifetime goal. Dips and some variation of overhead press may help also, as well as shoulder work. 00000 grains 120 kg. My estimated 1RM for bench is 110kg/~240lbs, which puts my TM at about 100kg. Focus on press ups, sit ups, chin ups and most importantly running. Some would argue that the bench press is a variation of the ohp since ohp existed first. If you could barbell bench 100kg, you will likely be dumbbell benching 30 - 45kg dumbbells. A community for posting - Form Check and Personal Record videos of your own lifts… 36 votes, 60 comments. It’s a stricter movement too. I do flies and machine work too on a PPL program, hitting chest at least twice a week. Thank you in advance Iv just hit 80kg bench 1 rep max. All of the weights are better thought about in relation to body weight. You should compare your lifting weight to your body weight instead of focused on a specific weight. 85m I usually don’t shake with my %70 of max weight but when I go for weights I can do 5 reps (~100kg/220lb) I shake like crazy during the last two reps. My PR walking into the gym for the first time was 185 but I weighed 245. If you're still stalling, I would look into similar variations of the bench that are very stimulative and will build muscle like the close grip bench, and incline bench incline CG bench etc. Any advice? Flat bench I've done 391 in comp last march. However with good programming and nutrition it took me only 3 months to go from 315lbs to 365lbs. If you’re lifting 30s and you can rep for 10, you can aim to rep for 20. Inline DB Bench hits more Pectoralis Major, Clavicular and Flat DB Bench hits more Pectoralis Major, Sternal. I have a 235lb ohp and 355lb bench. Give flat bench a break, build up other parts of your pec and supporting muscles for the lift, and then hit it up again, you'll be fine. “Above average” is highly dependent on your starting body weight. Incline Bench 30 degrees vs Incline Bench 45 degrees. That amounts to 0. 5x20. I only bench incline, so I've had to handle near failure, but can always get the bar to the lower pin, not left with it on my chest. To me it looks more badass. Rinse repeat. dips 3 sets of 15 reps So whenever i did it for 2 to 3 reps I'd have to deload to like 70 after and take months to recover. Then a machine bench. I have often thought why not just do a 45 deg incline bench plan two days a week instead of doing bench once a week and OHP once a week (I only lift two days a week). Granted, I'm 6 foot tall, so body mechanics also play a big part (leverage). Obviously dont go overboard, but a great way to increase strength is to up the calories slightly. TLDR: Focus on your bench to build a bigger bench. WHY Yes. I think an important question might be what incline are you using? This can affect the weight. e. I've finally broken the cycle and am doing incline exclusively now. Then I finished off a Back / Arms day with Dip Machine and Pressdown (With Rope) But also, just like, gain 40 pounds. 3ft, ~85kg, 19M. Takes time to learn effective leg drive, bracing, and pressing. The idea is that if do more reps than planned, I add 5lbs next time to that set. I don't do incline at all and I flat bench a lot. Obsessing about the optimal angle for incline is a waste of time. A barbell is 45 lbs. I understand that I'll need goals of 110kg, 120kg etc first. It's preaching to the choir and I'm willing to bet most people think it's a good article for the very reason you used to A quick calculation tells me your incline is 72% of your flat. It allows you to work in more volume on your chest as your stabilisers begin to fatigue too much. Here is my routine. Get the Reddit app Scan this QR code to download the app now Your incline bench should be one notch up from flat. 48 votes, 21 comments. Bench and OHP are my two least favorite exercises (especially that damn OHP). "If at all possible, incline press with a low incline (15-30 degrees) if you’re primarily incline pressing to train your pecs. 9M subscribers in the strength_training community. Try adding some barbell bench variations: wider, closer, long paused, spoto press, Larsen press, but the main thing you need to pocus on is your comp bench, low rep high rep, closer to failure, further from failure, just BENCH MORE. Incline bench Form Check 100kg (220lbs) strict press You shouldn't be failing on bench, if your programming is sensible. Doing flat A 100kg bench press will not help you at all in the military. Just do some sort of flat bench that you enjoy doing and some sort of incline that you like. What is a good Incline Bench Press? Female beginners should aim to lift 13 kg (1RM) which is still impressive compared to the general population. Get the Reddit app Scan this QR code to download the app now Took me a little over 5 months to get the 100kg bench once. tdts dks ytiis jxxh ryluwmn feyup vjrgz gih lqswca grpjp