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Bench Press

  • 30-07-2008 1:09pm
    #1
    The_Kew_Tour
    Registered Users, Registered Users 2 Posts: 34,461 ✭✭✭✭


    I am only at present able to lift 25 kg but would like to get to 40 kg asap..

    any quick tips or help that would be useful

    Im 16st workout 3-5 times a week and do weights 3-4 times a week but hoping to get stronger on the bench press.


Comments

  • #2
    agentgreen
    Registered Users, Registered Users 2 Posts: 635 ✭✭✭agentgreen


    Is that including the weight of the bar?


  • #3
    The_Kew_Tour
    Registered Users, Registered Users 2 Posts: 34,461 ✭✭✭✭The_Kew_Tour


    No but presume the bar would not be more then couple kg I presume.


  • #4
    Boston
    Closed Accounts Posts: 17,163 ✭✭✭✭Boston


    Typical olympic bar is 20kg in and of itself. So you're lifting 45Kg, how long have you been at that weight and what type of progress have you been making.


  • #5
    The_Kew_Tour
    Registered Users, Registered Users 2 Posts: 34,461 ✭✭✭✭The_Kew_Tour


    Boston wrote: »
    Typical olympic bar is 20kg in and of itself. So you're lifting 45Kg, how long have you been at that weight and what type of progress have you been making.


    lifting for last 2 weeks was at 20kg now at 25kg I can lift 30kg for 5 reps by 3 sets but I get little bit more out of 25kg rep wise


  • #6
    Naos
    Registered Users, Registered Users 2 Posts: 4,738 ✭✭✭Naos


    Keep lifting the 30kg for 5 reps x 3 sets and add weight as you go up.

    Check out http://www.startingstrength.com/ as well, good programme for a beginner.

    Also may be worthwhile posting up your typical days diet and eating times so folks here can give you some good direction with that.


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  • #7
    Boston
    Closed Accounts Posts: 17,163 ✭✭✭✭Boston


    The first thing I'd do is check your form. Bad form will hold you at a certain weight level.

    I wouldn't get caught up in the illusion that lifting heavier weights means you're improving. I personally ensure I'm comfortable doing 12 reps for 3 sets before I increase weight, and I do so incrementally by about 5 -10% a time.

    Apart from that, If you're serious about your bench you should be looking at doing auxiliary exercises such as
    • Military press.
    • Dumbbell fly.
    • Bent over row.
    • Any deltoid exercise
    Btw I'm no expert so all this is imho.


  • #8
    The_Kew_Tour
    Registered Users, Registered Users 2 Posts: 34,461 ✭✭✭✭The_Kew_Tour


    Naos wrote: »
    Keep lifting the 30kg for 5 reps x 3 sets and add weight as you go up.

    Check out http://www.startingstrength.com/ as well, good programme for a beginner.

    Also may be worthwhile posting up your typical days diet and eating times so folks here can give you some good direction with that.


    Cheers.

    I will post up my food details little later.


  • #9
    D-WRX
    Closed Accounts Posts: 10 ✭D-WRX


    Triceps very important to train if you want to get a stronger bench,dont hop the bar off your chest either try to touch your chest rather than bounce off it


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