Is 135 bench good reddit. Ignore the idiots that say you need a higher angle.
Is 135 bench good reddit But I lifted 225 within the first 4 months of working out. Right now 135 overhead is probably my limit because I gave up lifting in favor of BJJ and muay thai for a few years, but recently got back into it with gyms opening up again. If you can do 10 with 80 pounds on a preacher bench…. If the noob fitness subs are any indication most people don’t and won’t. There isn't much carry over but I wouldn't say there's none. It's impressive (my first 135 bench was a huge accomplishment and dream come true) but I wouldn't call it rare. 1K votes, 400 comments. For heavy compound lifts (squats, deadlifts, bench press, OHP) warmup sets are very important. A good diet which i imagine you have since you are lifting good could get your taller than your father your barely 15 and are 5’4 so you could be 5’8-5’10 i wouldnt trip about it tho Reply reply More replies More replies There is a simple rule of thumb for the big four: The ratio between OHP:Bench:Squat:DL often is close to 2:3:4:5. Even now after consistently hitting the bench but ignoring the OHP for months I can still knock out a 3x12 at 135. So assuming most lifters arent as soft as the one's I know, Ill estimate 6. I started putting 35's on the bar and my friend told me, "ClassicalJazzMetal, I want to see you put up 135, I bet you could do it easily. Since you're a beginner, this might not be a significant concern right now, but it's good to consider your potential progress. Benching anything above 135 is a huge milestone. For context, I started weighing about 115 and now I weigh around 125 at 5'4". The only guys hitting 225 within 6 months are ones who weigh 190-200+ before even working out, guys who were athletes in football/rugby/combat sports or guys with very good genetics I bench 180kg (wide grip, +160kg close grip) and can row 150kg for reps with straps. failure is not a good way to train. It’s working for you because you’re a beginner, Arnold’s methods are very outdated, follow a standard problem with a good excersise choice, proper recovery, proper intensity and proper volume, progressively overload and you’ll grow, im the same age as you btw, i’ve been researching about lifting since i was 11 and id say i’ve I bench 275 for 4 sets of 6 and I see a couple other guys do the same or more in my gym. Would… having a good bench There is definitely big carry over from the bench to the OHP but less so from the OHP to the bench, I find. Just curious, and I know this is a semi-silly question. 400 on bench is an absolute anomaly. If I'm trying to build a big chest, there are better options. Weight 179 bench 225 for a good 4 reps. FWIW its really spot on for me. Also, how much do you guys drink? I used to drink 1 bottle(600 ml) and then it became 2, 2. a good Ratios/bodyweight multipliers aren't a good metric for measuring strength imo as strength gains don't move linear to bodyweight, it's much easier to get a double bodyweight bench at 50kg bodyweight than it is to get it at 100kg bodyweight. If you want to bench more, then bench more often. Also I really recommend working on your feet. You just have to keep at it and you’ll be amazed how fast you grow if you keep consistent! I weight 250 and do 4 sets of 10 at 135. 32x body weight and is considered a fairly strong bench. Started SL with 95 lbs for bench, and did 135 a few days ago for 5x5 without much issue. A lot of us like video games, frequent Reddit/forum-user, and general nonathletic nerd too (I'm video game world champion who went 60->275 bench in less than a year, and I would have had much better progress just following what the FAQ here says probably). A stronger close grip bench equals a stronger bench. 200 though, when I hit that I was over the moon. So work your bench if you're not already. Believe in yourself and push your limits. I do bench I'm a powerlifters style so with an arch and a pretty wide grip I'm hoping within a few months I'll be able to hit 225lbs. I think I have that typical lanky build so my body seems to favor DL. My… I thought it'd be interesting if a good number of us shared our numbers. You're correct. Think about it, you started just a few months ago at 135, and now you improved 30 pounds, that's absolute gains man. 1:34 Women have less upper body strength, it will take you longer to get thereno shame in that. 5'10", 210, and my most recent Madcow run ended with a 305x3 bench. This is 1. Reply reply Men Of Reddit, What are some "guy secrets" girls don't know about. I reallly struggled to move 125lbs today. Variations of fly can hit upper chest instead. 225 ain't shit for guys who have been lifting for over a year consistently. Keep on keepin on folks! I'm not implying they shouldn't be proud of reaching a goal, I'm saying if they're male and it took them 2 years to reach a 135 lb bench assuming they're not 13 or have a serious deficiency there's a problem with the training regiment assuming they want to increase bench numbers. My best single is 125 and yesterday I did 3x8 with 105 (both paused). It feels really good to actually see progress. Bench does stuff all for me but im 6 foot 7 and one of those lean bodies that refuses to build mass 230 with 440 bench paused - Take accessories seriously. Ignore the idiots that say you need a higher angle. I specifically am interested in weight training to increase and max out my reps on the 135 lb bench press. I consider flat bench to be almost all that's required for good chest development. Funny quick story: I puked my first time benching 135 and I felt even more proud of myself afterwards. Either jump into nSuns or just add more frequency to your bench/ohp. But today when I added 5 lbs, I was only able to do 5, 5, 5, 3, 1. A small 16 year old might start with a 40kg max, whilst an overweight 30 year old with good genetics might start with an 80kg max, although. My bw is 120 or so. 207 votes, 263 comments. Feels amazing! Just hit the point where I can comfortably bench a plate for 5 sets of 5, only struggling on the last set. It’s estimated that only 0. I don't want to be rude or come off as a dick, but that bench for someone who's been lifting for a year is very low, especially based on their height and weight. 410 feels the same as 200 did the first time I tried 200 it. 135 feels heavy now, it won't when 175 feels heavy. Try overhead press. (If you switch, keep incline bench in your chest/push routine. And depending on someone's strength, experience, exposure to strong/experienced people, etc. So, I tend to agree with that (for reference. but not 'strong'. Now I can do 3 sets with 10-8 clean pull ups with my chin going over the whole bar. Your chest, lats, shoulders, triceps etc. My lifting partner has been at 225+ for some time now but over the course of 1 1/2 years of lifting I have only gone from 75 to 135. Then yeah some bands or a bench mat might help out with your set up. I work arms directly once or twice a week on top of that. Also do dips for stronger triceps. You could probably do 20-30 more LB on the chest press machine than the bench. . I mostly bench and OHP on the same day, and I have this weird thing happen whenever I have a bad bench day, high gravity day, you know. As long as that weight is challenging and you can handle 10+ rep range keep at it. Look man, 165 at 138 Is pretty good, but you still have tons of gains to be had. could rep 135 for about five sets five. 225, I could bench 135 out the gate surprisingly enough to myself, cuz I was the stick skinny tall kid in HS. If you want to INCLINE 225, then keep doing incline. I've got a bit of weight on you, but I'm certain I could hit a 3 plate bench fresh. He was 125 lbs putting up 95 max. First things first: start flat benching if you want to flat bench. Weight Capacity: Check the weight capacity of the power rack to ensure it can accommodate your current and future strength levels. I'm around your weight and I'm pressing 225lbs flat bench 8 times. 75x body weight = 2, body weight = 3 Power clean body weight = 2 Bench press body weight = 2, 1. the kind you would brag about with other regular/semi regular gym goers. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Most natural male lifters can achieve anywhere from 225-315 bench In 4-6 years of consistent training with good programming. Handstand pushups and deficit handstandpushup. A reminder to all users commenting: If you feel like you have something useful to offer about technique , ask the poster first if you can provide it. If your top set is 135, warmup sets at 45 and 95 could make sense. 1. I understand 135lb bench press is probably average at best. 1% of earth's population, or one in a thousand people. My son started lifting his freshman year as well. I've experimented with finishing my chest routine at 135 to fatigue after 5 sets each of flat, incline, decline bench, nice 16th set to get you good n shaky. bruh stop trying to be funny. Switching from BB bench to DB bench with a very slight incline - as a replacement for flat bench - has done wonders for my shoulder health and chest definition. Get app Get the Reddit 225-315 is a longer road than it is from 135-225. Monday - volume bench Wednesday - Incline bench Friday - 5/3/1 strength. It’s not really chest dominant at 95lb bench PR. My bench progress is a little slow because I work out without a spotter, but it's coming really well. If your top set is 350, jumping straight to warmup sets at 225 and then 315 sounds like a recipe for a bad time. And make sure you're taking in enough calories - I stalled on all my lifts and felt very sore and fatigued for quite a while before figuring out that I simply wasn't eating enough to recover properly. Julius Maddox and Alan Thrall both have good how to bench videos that explain the reasoning here and how to apply this. Gl tho dude I’m 105lbs, bench 105 for 8. 5x body weight = 3 I'm 34 years old, 5'10, and 160 lbs. I repped it once :) then 185 10x and 135 10x. I was in awe! Here was a man who was 5' 7" and 135 lb and could bench 220. I did 135lbs bench for 1 rep a month ago, and I just hit 175lbs today for 2 reps. Also I used to be able to do 2-3 pull ups max with my head barely touching the bar. Took me a little over a year to hit 135 bench with consistent training for 1rpm following a powerlifting program, I'm 5'9 160lb. Hey I’m late but fr congratz!! I remember how good it felt hitting 135 amazing feeling. 3 | 135 | 5 (hit my second wind here) 3 | 155 | 5 let me tell you, by the end that 135 felt like a billion pounds. 5x body weight = 3 Strict press 0. Good luck brother! TL; DR - Bench everyday that you're not sore. Of course I've been lifting for 7 years at this point, weigh 240, and carry a good bit of body fat. 1RM ever (haven’t tested lately) is 135. I couldn't really find any info online as to what the average was for my weight and age. Ur on ur way to being 5'9", 180lbs, 19 years old hitting 315 for a single for the first time alone in ur garage with no spotter. Former college hoops player and still play twice weekly so I am in decent cardiovascular shape compared to most guys. not exactly impressive, but i’m happy with my progression over the last month. If you're small, you can bench big but rare and requires lots of training and effort. I’ve been plateauing around 275-280 (paused bench) for quite a while, maybe 9 months mostly it is my fault because I’ve gotten distracted from strength training by other endeavors (like running and hypertrophy training) for the past 6 months and have really only been lifting 2x weekly. You can obviously do other back exercises but I’d make those your main focus. 195lbs, 15-20% BF at 29yr old, training consistently for 3 years. Everyone starts with an empty bar, if you're always comparing you won't be able to appreciate your accomplishments. The “right weight” is the one that allows you to do the desired number of repetitions with good form. starting out just the bar felt heavy. I was in a similar boat where my bench wasn't really progressing on a 5x5 so I added in like dropdown amrap sets after my fifth set if that makes sense So after my fifth set, let's say at 185, i'd drop down to 155 amrap then 135 amrap. While it's a bit more difficult to progress linearly simply due to the fact that the weight goes up by 10 lbs at a minimum, you can simply switch up rep schemes to get the needed stimulus. May 7, 2024 · Below, we break down what is a good bench press weight, including a range of strength standards, and explain what you should be aiming for individually, as well as how you can test your bench Is benching 135 good? There are a couple of reasons why bench 135 is good (at least for the guys). Not saying it will take you 8 years like it did for me, but for some people it is a long journey. I weirdly enough disagree. 75 million people on earth can bench over 225. Your knowledge is minimal if you think anyone can bench 135 and hit 225 within 6 months. My next goal is to hit 225. Not as much as incline bench for example. A friendly community that welcomes everyone and anyone, whether you are a beginner or a pro feel free to discuss and share your workout routines, or maybe find motivation here and take your first step to start working out. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I had been stuck at 295 for a few months & I really focused on training decline bench & worked on my form. I got my squat to 410 for 3 so far. You’re freakishly strong and need to keep training in a healthy manner. Another thing I'd consider is setting up a bit closer to the rack and depressing your shoulders to further reinforce the arch that you create. I used to do weighted dips and chins a fair bit but don't have access to the equipment at the moment, my best weighted dips were 60kg (plus Tldr: The bench becomes your substitute hips and due to the force coming down through the scapulas whixj cannot move in a linear fashion (the shoulder blade scoopa or pivots like an upper cut punch or underhand throw), arching on the bench is not only the safest but also the best performing position should you be able to execute it properly. When your triceps are stronger you can lock out at the top a lot better. My bench is about 170 lbs and my DL is a 3 plate at 137 lbs and 5’9”. 5, and today, 3 bottles(1. Only get about 30 reps but it's fun. I went from 185 to 225 in a few months after starting n_suns and have continued to go up. My first time benching was grade 9 gym class, I managed 1 plate (135lbs) for a rep or two which was good at the time weighing 115lbs. Chest day usually includes bench, incline bench, pushups, and some kind of fly (either cables or dumbbells. Right now I'd say I bench around 75 pounds. I'm 5'7, 120 pounds, quite skinny but determined to make gains in the gym. Increase weight again. I can bench 135 for about 3 reps right now (pretty weak, I know). I'm within 5 lbs of those ratios: 160 OHP, 245 bench, 315 squat, 405 DL. Maybe 1xBW. But please my guy, get a spotter. I was benching the same as you at the same point in training (although I weighed about 60-65kg) and I now bench 115kg, about 10 months later, so you’re probably on track to a pretty good bench Before I destroyed my pelvis on leg press last year, my squat was ~220kg, deadlift was 240kg, and I was always making gains on them. 2xBW, DEFINITELY bragging material. When I was little I remember my dad telling me that he had a 220 lb bench press. I inherited a squat rack and bench from a family member and started working out between rounds of CoD. I can bench press 185x8 (2-3 reps left in the tank too), but can’t get 225x1. Good job There's no such thing as an average bench press for 12 reps. There are some good videos from Mark Bell on how to bench that helped me out. If you’re just wanting to get stronger, try 85 and fewer reps…. Good job, great form, grinding rep but that is expected with that weight, and to boot no wrist wraps. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Also it's also a body weight thing, if you are big, you'll bench big. 8 L). Ohp does require front delts and triceps similar to bench but it incorporates the traps as well other parts of your 3 months ago I was doing my sets with just the bar, been too timid to put weight up since I workout alone, but just thought this was a milestone that I find worth sharing!! I was 5'8", 150lbs when I was 18 and made my way from 135 for reps to 185 for like a set of 3. By college I could rep 175. 3. You do progress quick at that age with raging hormones, and most 16 year olds with 18 months of real training could probably hit the numbers you are talking about, but no chance whatsoever untrained other than the odd 16 year old natural mass monster outlier. I've been able to grow my tris nicely with close grip bench at varying reps. Anyway, my answer is still more or less a no. Good luck. 5 cable crunch 5x5x35 overhead/military press 3x10x20 dumbbell rows 3x10x20 dumbbell bench Oh yeah also managed to do 7 chin ups. I put another 2. My one rep max for a long time was only 135. I bench 3x a week - the two Madcow bench days, and I close grip press as an accessory on the OHP day. At least on bench I can keep it consistent. My bench is just embarrassing and whatever training I do, and every time I have a workout feel good and I get more reps, next week I'm back where I started. My max bench is 200lbs, but I feel meh as fuck. Benching bodyweight (for males in the buck-fifty region) for three sets of five is a good "Congrats, you're no longer embarrassingly weak" benchmark. Certainly do other tricep work as well like skull crushers and push downs as that’ll feed into your close grip bench I’m impressed when I see a female bench pressing more than 135# because it’s pretty rare. Well for the last couple months when I do incline I do 135 10x 185 10x then 225 between 7-9x. 315 3x I weigh 161lbs so I'm really proud of that. I’ve spotted two different female Crossfitters who both bench press just North of 150# for work sets and that de-Bros the room more effectively than a man squatting 400# or deadlifting 500# does. It's going to be independent on individual strength levels. So proud since I had never lifted in my life before 4 Before I destroyed my pelvis on leg press last year, my squat was ~220kg, deadlift was 240kg, and I was always making gains on them. Combine that with the other things I did yesterday and my arms are burning. Secondly, grow your triceps. Use Wilks score to work out how competitive your lifts are compared to bodyweight :) Last time on nsuns I gained around 15 lbs on my bench during that bulk (and surprisingly lost 0 strength during my cut), but gained a 100 lbs on my deadlift. It's a great strength building program thats super easy to use. Essentially, barbell bench equals 2X dumbbell bench, plus 37 pounds. Great job dude! You should checkout this app called nsuns. I lost a good bit of strength though because I stopped lifting for about a year or so on top of strict dieting. What I did to help increase my bench from 135 to 155 and then 185, 205 to now 225 is do progressively increasing weight. Firstly, being able to bench 135 helps not only helps to build more muscle in the chest, shoulders, and arms but it’s also considered the gold standard for the upper-body strength tests (e. recover very quickly and for myself and a lot of others I’ve talked with have seen really good results benching 4-5+ times a week. You might also try some variety moves…. I feel my form is definitely really good. I headed out to the gym as normal and saw a good friend of mine there, who is one of the most well built guys I've ever seen. I am 32 years old, am 6’2 and weigh 185 lbs. Before that, I thought I had my form perfect and that I just wasn't good at bench. Bench press really rewards a well-rounded upper body so I think by trying to get stronger on a variety of good developmental movements, your bench will surprise you The main factors that affect progress which you haven't listed are: Eating enough Doing enough volume I think a simple fix for this would be to increase your calories to 2500 or so (500 cal surplus), and increase your bench workout to 5x5. Currently at 3x8 235, 3x5 250, 3x3 265 and max 1 rep 290. That squat is oddly high, did you mean 285? Anyway, what helped me was actually someone on Reddit telling me to look up 'leg drive'. The movement there can sometimes get you red lighted and you are much more stable benching with your feet completely grounded anyways as you need to push through them for leg drive. About 5'11" 160lb skinny fat. My advice won't get your weight much higher at first because you need to train those muscle groups to bench 115lbs correctly before you can bench more than that, but once you get the right coordination of muscle groups I'd be surprised if you weren't adding 30lbs+ to the bar by the end of the month. Let those 5 pound jumps accumulate. Im 5' 8" and weigh 155 although I could be 135 or 140 if I really worked for it. I was benching the same as you at the same point in training (although I weighed about 60-65kg) and I now bench 115kg, about 10 months later, so you’re probably on track to a pretty good bench If the average weight of a 5'5 20 something female is 120-130, and you want to lift her without straining, then 10 reps at 115, 5 reps at 135, and 1RM of 155 are good goals. 10 more reps. It wasn't until I was in my mid 20's that I could rep 225 5-ish times. My home gym consists mostly of machines and it's good, I've made more gains lately than my friends that are free weight truthers. " I got nervous but I trusted him, and of course I was able to do it without a problem. g. I just started at the gym and I'm just curious as to how long would take the average person with a good diet and devotion to improving to go from benching what I bench now, 75, to benching 150 and my eventual goal, 225. Most of my bench work is lower reps but for lots of sets. Granted, most men could get a 135 bench in a short time IF they knew what they were doing (or had half decent instruction) and IF they put the time and effort in. I don't really think machines vs free weights matters that much if you use either correctly My friend has been doing 3x5 for a few months now and im thinking about putting him on 531. I have done 205x3 even, but 225 just won’t go. My chest day is as follows: 12/10/8 Flat Bench: 125/130/135 12/10/8 Upright Bench: 95/95/95 12/10/8 Decline Bench: 115/120/125 I don't know how the hell I'm ever going to add on that second plate. 5 lbs on each side every time I was able to bench my previous 1rm for a couple of reps. Once you're over the new-ness of working out regularly. Absolutely it is, but OP is clearly having some sort of block, whether it's from form, diet, mental, or strength. ) Focus Form. I have a 235lb ohp and 355lb bench. I did bench work Good idea to ensure you are eating enough protein. 1M subscribers in the strength_training community. Do 10 reps at 135, then throw on 10lbs each side (or 5) then do 10 more reps. When I was on XC in highschool, I couldn't bench my bodyweight. Stay consistent and keep good form! Also omw to 2 plates, gotta say 185 also feels pretty good lol just got there recently. The YMCA bench press test Jul 7, 2023 · Among trained males, a bench press of 135 is considered to be beneath or at least parallel with the novice level of strength – meaning that approximately 60-70% of other exercisers are capable of lifting more weight due to their longer training career. Even when I was at a dinky little commercial gym there were several of us. 5 in 10000 people. . Posted by u/DildoDiscoDancer - 16 votes and 25 comments Ensure that the power rack, bench, and weights are sturdy and can withstand your workouts. OP's other compounds seem pretty good, but clearly the bench is an issue. Just keep adding more weight. Having shoulder strength is crucial for a good bench. Best to get it naturally but if not the regular creatine stuff works miracles. So eat, sleep, and train. Dumbbell curls Look man, 165 at 138 Is pretty good, but you still have tons of gains to be had. Good luck! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. My bench 1rm is 225 lbs at 6'1 170lb. I do a 4 week rotation with those sets and reps and add 5lbs after I successfully do them comfortably. I was instantly able to go up about 40lbs on my bench. Bench press is not a particularly good chest exercise. BCAAs offer no additional value. Bar path: the lever action of the shoulders and arms means that bar path in bench isn't 100% straight up and down, but yours seems particularly exaggerated on the decline, resulting in the bar going well below your chest at the bottom. 265 votes, 37 comments. 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. I think body weight is a good metric for a lot of these things. 5 DL. Is that too much? Everyone else in the gym only has 1 bottle. Discussion of all topics related to strength training: Bodybuilding… Get the Reddit app Scan this QR code to download the app now 135 225 315 365 385. When I'm playing defensive end, that's what I'll do, because it's power pushing. "Good" numbers that most should be able to strive for at the intermediate stage is 135 oh press 225 Bench 315 Squat 405 deadlift For someone who is more advanced 5+ years of training 185-225 OH press 275-365 Bench 405-495 Squat 495-585lb deadlift. Most people can’t bench over 2 plates. As messed up as it sounds, just walk into a Walmart or supermarket and you’ll see what the average person looks like. Keep on improving and build up the bench even more. Beginning you’re able to make exponential progress familiarizing yourself with the lift and proper form. So yes it's doable. If being able to bench 225x1 is a real priority for you, lifting heavy singles is the best way to get good at lifting heavy singles. It goes something like this. Stay consistent, be in a slight calorie surplus and progressive ove Keep up the good work! I'd definitely recommend you get a spotter and without any worries about killing yourself your lifts will definitely go up. I bench more often than I deadlift, though I usually do both about twice a week. Also, words like that are relative. If you’re going for flat, I’m going to tell you my recommendation for flat bench. Or 7. My physique feels average at best and idk how good my bench press actually is for my stats, I just hate feeling average at best in every physical aspect and want to be better looking and stronger because I’m average looking and 5’7” so I need every aspect I can control to be absolutely perfect I have a great flat bench number. I can't get to 135 for shit. Totally possible, if I can get gains like that then you definately can! I bench 145lbs last week where 4 months ago I could barely do 65lbs. The bar can be good for military press too, dead lifts squats, bicep curls, i dont think bench is that good cant go too quick with adding weights on your bench cos youll hurt your joints anyway. Obviously I don't As a woman who can bench a plate, these downvotes are ridiculous. You've got the scapular retraction part down when you begin your set up which is a good thing, but note how far out your ar I tried benching for the first time and I could do 135, I tried a few days later and hit 145. If I get enough responses, maybe I can create a visual representation of the relationship between the two. 1XBW is good. The very first time I ever got up 220 I felt like I was a man for the first timeit was pretty fucking amazing. reddit dont like that shit I thought 135 was a good starting weight. He has been going the gym 6 days a week, I even refurbished a gym in the basement for the days he can’t make it to the gym. I'm a 25 year old male. Some would argue that the bench press is a variation of the ohp since ohp existed first. Always recommend n_suns workout for strength. I know one rep max in bench press means very little on terms of overall strength levels, and has even less impact on physique, but it’s puzzling. So close grip bench and get stronger at that. That amounts to 0. , we could just keep going down that semantic rabbit hole. I cut it lower than normal because, really, I'm not in a big rush, and I'm using the time to get my form perfect. Bench impressiveness boils down to arm length and weight. Seeing myself lift heavier weights and progress is really motivating but I was just wondering what a good timeframe is to get strong enough to do 225lbs so I don’t set un realistic Title says most of it. Reply reply Users with the blue flair "Friend of the sub" have not verified lifts but are considered qualified to give good advice. I easily hit 305 for a single after about a month of decline work. All the top benchers have huge backs, and are just overall pretty jacked. Discussion of all topics related to strength training: Bodybuilding… Strong triceps (Dips, close grip bench, and triceps pull downs) Eating enough Core Strength I was stuck at a max of 265 for quite a while until I started eating more and started doing squats/deadlifts for core strength, before I separated my shoulder (snowboarding) my bench had jumped to 300+. YMCA bench press test). I could bench 135 for reps in high school. Also I just deadlifted 305 for 2 and squat 215 for 5. I was also like 5'8" and 125 lbs, so even being able to bench that would have been horrifically unimpressive. 075% of people in the world can bench 225. Do 205-215x1 for 3-5 sets (safely with good form) once a week for the next couple weeks. I've made insane gains on it and it keeps you pushing yourself every week. But putting those 45s on is gonna be a big milestone for me, probably representing 5-6 months of work. Probably just triceps reserved from bench. First off. I weight ~163 pounds with a small build so for me 225 is quite a bit above my body weight. But I never focused on bench. You’ll get there in no time. That helped me get past the plateu. The problem is most people have horrible programs Reply reply Squat: 350, Bench: 225, Deadlift 345, OHP: 135 Today: I work using a weekly progression called Texas Method, and lift about 85% of the Aug 22 dates on a slowly increasing 5x5. EDIT: I have enough responses (38 usable data points) to post results. 5 bench, 270 squat, 337. That is a good weight to start at. So good. I consider this to also be fairly strong, however I believe my back to be the strongest part of my body. I’ve been lifting about 5 years. Last 6 weeks of school I focused on bulking up squat and bench 1 reps. I bench 290 at 185 and run a 18 minute 5km but yeah im pretty lazy bud lmao. A 200 lb bench press always seemed like the milestone that set apart people who lift and those who don't. My current programming has around 17 sets a week. You can absolutely warmup too much, and everyone handles the warmup process a bit differently, but a blanket “X sets is fine” is needlessly simplistic. I would say if you’re looking to do a handstand press up from like a piked position, focus more on shoulders since they’ll be static (in one position, extended arms only). I didn't think I'd ever be able to achieve that. I'll end up working with lower weight for bench to get something in (maybe 10-15% lighter, and end up OHP heavier. Average standards for an untrained 16 year old? I would be shocked if they could properly rep 50kg on bench and deadlift 2 plates a side. For your actual bench, focus more on close grip bench. Add in dumbbells and flyes and you're good to go. Gotcha. It’s a great exercise that works a different part of the chest. I think most people can handle a lot more bench volume than they believe. You should compare your lifting weight to your body weight instead of focused on a specific weight. Your overheard press will directly carry over to your bench. My Pendlay barbell row, which I train with the same frequency as bench press, is 195 lb x 5 reps, which calculates out to a 225 lb max. Props given however. ) My bench IS improving, just at a crazy slow rate. Exactly. They help prime your nervous system to handle the load you’re about to move, help open up the joints you’ll be using, they help increase blood flow (literally warming up your muscle is actually the most important part of a warmup) and they give you a chance to remember and practice your cues all If your only goal is bench increase, then bench 3 times a week. Barbell bench volume has been nothing special but I’ve gotten stronger in my rows, pull-ups, curls, overhead presses, dips, flies, dumbbell benching, etc. So 135 OHP implies 202. 8M subscribers in the strength_training community. 3x5x60 bench 5x10x38. I am 17 and started working out a year ago not being able to bench 135. Get the Reddit app Scan this QR code to download the app now but a good/great bench if you are 160 Reply reply 135 lbs for 8 at 14 yrs old. 155 bw. Went from 300 squat to 325 and from 215 bench to 235 (my goal was 225). Most of them can't even bench two plates. My all time max was 250, currently id probably be lucky to get 225 as I’ve not done heavy bench in a while (doing more overhead press). if I felt like i wasn't going to finish the set (like that 4th set or 5th and 6th or the 8th) then i put it back. Then I thought I wonder how much I can do on incline. I can already squat 2 plates for reps atg, but for some damn reason I can't get up my bench at all. Well done! Four years laterI'm still not benching 135 for reps or even singles, but I might have something relevant to say anyways. New comments cannot be posted and votes cannot be cast. Good luck!!! I’m a 21 year old dude and I weigh 138lbs. I cannot lift nearly that much. That’s pretty good. I started at 115lb bodyweight and it took me the better part of a year to even be able to hit 135 for 5 with good form on bench. Just offhand where 1=ok, 2=good, and 3=great, I would say something like: Front Squat body weight = 2, 1. I know several guys with impressive bench press numbers and unimpressive chests- and everyone I know that ONLY flat benches has an unimpressive chest. All the way until you can't rep above 8. I'm sure if I weight 300, I bench 3 plates like a piece of cake. Build back up to 10. In 4 weeks check back here and let us know how 135 feels. My other tip would be lift the bar backwards towards the spotter arms, it's a much easier path for the bar to follow but takes some getting used to at first. Been eating about 2700 calories a day since I started working out again, and I've certainly gained a few lbs since eating this much. TL;DR - Using extremely rough guestimates and statistics, I estimated around 1 in 1000 people on earth can bench press 225 pounds. 110 for 6 on a good day. I went from not being able to do 5 handstand pushups and a 135 push press / 175 jerk to a 260 jerk/ 225 pushpress in about 2 years with most of my gains coming from high rep handstand pushups. For 150 lbs person, a 225 bench with short or medium length arms is not impressive to me. my weight is 150lb, bench (Starting Strength 3x5) is 190lb with good form) For manorexic guys like us, repping 1 plate on bench is the product of months (or even a year, if you started really small) of lifting. Currently, the best I've ever done is 115 for 6 reps, I can't even get 135 off the rack. A couple years ago, I had a similar bench, dead, and OHP to you. I'm with you in that I don't think a 135 press is great But, if he used "good" or "decent", I wouldn't personally think 135 is either of those either. coming for 135! Archived post. Well a push up is about 2/3 your body weight and in high school I weighed 220 lb and could do 100 easy. Thank you. Hopefully in a week or two I can hit 135, and then in another month or so rep 135 for 4-5 reps. 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. Incline does have benefits in training upper pec, but it's never an area I've lacked in. 2. I'm currently only at 105 lbs for 4 reps, and I've been stuck at that for like a month. I think it could be just as good if used right. I always do 1-2 sets of amraps with light weight afterwards though, so for example just this morning I did 135 for 25 Welcome to the official subreddit of the PC Master Race / PCMR! All PC-related content is welcome, including build help, tech support, and any doubt one might have about PC ownership. I flat bench once a week. Within a month, 135lb became a 12 rep warmup before a 185lb 3 rep max. You can do something like this. I weighed 140 at the time, now I am 160 and bench 225 for 10, what worked for me was doing heavy push days and staying away from machines and sticking to cold barbell, normal bench, incline bench, heavy sholder press, and heavy incline dumbell press has helped me a lot, I started lifting last september, but only started benching at December, I started with 65 lbs for reps. His numbers are 135 bench, 190 squat, 225 deadlift. Of course also do your volume training if that’s what you’re currently into. This would correlate to being able to complete an 8-12 rep working set of 125. I would typically do 50 total reps regardless the sets/ reps. For me, I would probably use something around 125kg for 12 rep sets. dicdb vdl vsjms yral bmof mzjmjo kjki lsvw vduh flwnj