Bench Press?

Question

I just got a weight machine and am looking at benching for the first time, I've benched before and I can do 55 pounds on 10 reps. Yea pretty weak but I want to move up. What should be my excercise rountine? and by August I want to bench around 180, is this possible?
Also if you need to know I'm 5'6 135 and im 14.

Answer 1

August is about 5 months away..I doubt that you will be able to pull off 180lb since you can only do 55lbs for 10 reps right now..

First off, don't try to be the strong man..there's a good chance you will drop the bar on yourself..happens to a lot of starters. The most important thing right now is to get your form down..lifting without form will have no benefits.

From what you say...you benched 'before' with 55lbs for 10reps..so i'll try to give you a little workout with a BP to get you on a way to lifting more

For gaining strength...I recommend doing this.

1st set (10 reps of 55lbs)
2nd set (6 reps of however many you can do 6 of)
3rd set (4 reps of however many you can do 4 of)

A 4th set I recommend for advanced lifters...(2 reps of however many you can do 2 of)

The point of this is to increase the weights after every set..while decreasing number of repetitions. If you think about it...you would not be able to do 10 reps of 75 pounds when you can only handle 55.

What you don't want to do: Use the same amount of weight at the same amount of reps or decreased reps. Lifting 75lbs x 10 and then 75lbs x 6 will not build strength.

Don't take any offense that I said you won't be able to lift 180lbs by august..there are high school seniors that workout regularly who cannot lift past 150.

It's all a process...eat well, lift well.

Answer 2

It is possible with the right foods though, if you want to increase your strength then I suggest you eat more during the day( I mean healthy foods) and I know a good trick that worked on me if your max right now it's 55 pounds than try to add a bit more each set, lets say you do 10 reps of 55 pounds than add at least another 5 pounds then do as much reps as you can(you don't have to do 10, if you can only do 5 it will work just fine), this will improve your muscle growth because the point is putting pressure on the muscle so it gets used to the weight, by take it slow don't add 20 pounds add the smallest you can lift including with your regular lifting pounds.

Answer 3

Add 5 to 10% of previous weight each training, try to reach 12 reps. If you can do 12 reps then add more weight. If you can only do 8 reps, remove some weight. Don't add weight until you've reached 12 reps. This is strength training. For mass training, just do 6 reps on each weight, add more weight if you can do more than 6 reps.

Also control your diet, and take supplements if necessary. I suggest you to take whey protein for you to gain some weight. I've never seen a person can do bench press with weight above his/her own for more than 3 reps. (If done properly, that is).
That means, it is possible for you to bench 180 in august, as long as you gain up to be at least 155 before august. And by gaining weight, I mean gain muscle weight/mass, not become obese.

Other important notes:
- programming your exercise
- keep track of your programme in a notebook
- exercise regularly, and
- control diet

Read more articles in www.bodybuilding.com for exercises, proper eating habit and supplements suggestions.

Good luck!

Answer 4

http://www.leehayward.com/bench_press.htm

You need to concentrate on your technique for starters. Also, a weight machine and free weighs will feel very different. Concentrate on higher weights (+60% max) and lower reps (<8)
Train your shoulders and triceps as well as upper, lower and middle pectoral muscles.
A trick, that most people forget, to increasing your bench is to also increase your back (lat) muscles. Do pull ups, and lat pull downs on alternative days to give your body a real big pump.