Benching/Weights question?

Question

Ok so basically i weight just under 80kg a lot of it is now muscle but i'm getting really frustrated at not being able to increase my bench still i can only do 3 reps of 20kg each side so 40kg plus the bar which cant be more than 5, i've been benching for 4 months and just need to have some info from you guys who are keen on excercising:

Please can you tell me how long you have been benching for and how how much you can lift and curl (including weight of bars). Just need as much detail as i can go on just so i can see where i should be

Thanks

Harry

Answer 1

Harry-

I work with a world champion bench press record holder at my health club and his tips are simple.

Make sure you are increasing the strength in your back to support your chest. This may sound weird but it will give you added support. Second don't just bench using the bar. You need to incorporate dumbells as well in order to work on your stabilazation and building your strength.

Remember that bench is not really an arm exercise, it is chest so also focus on military press, and decline bench as well.

Lastly you need to build a strong core in order to really max this out. If you don't have a strong core you will never reach your peak strength.

Keep training and push yourself (also get a workout partner they do wonders for you). Good luck

Answer 2

Something is not right with your scenario. In order to increase you should start with a lower weight and do 3 sets of 10 reps(old school? yes but it works). Once you can complete three sets of 10 at a certain weight then increase the weight by 5 a side and do the the same 3 sets of 10, gradually you will increase the amount of weight you can bench.

Answer 3

First is you didn't outline outcome. Since you stated you had been "handiest benching eighty kilos", one would presume by way of outcome you imply force. To get robust with any raise it's primary to begin with mild weight and paintings to broaden well kind with the motion. Keep a magazine of what number of reps you get with a weight and if you begin hitting 12 reps it is time to advert a few weight. 14 is a first-rate age to begin coaching for muscle considering the fact that your frame is beginning to provide extra Testosterone in practise for manhood.