What is a good bench press routine?

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What is a good bench press routine? The Workout

  • Week 1: 3 sets of 12 repetitions with 65% of 1-repetition max.
  • Week 2: 3 sets of 10 repetitions with 70% of 1-repetition max.
  • Week 3: 3 sets of 8 repetitions with 75% of 1-repetition max.
  • Week 4: 3 sets of 6 repetitions with 80% of 1-repetition max.

What are the 5 checkpoints for a good bench press? The 5 Points of Contact

  • Feet. The first point of contact is your feet on the ground. …
  • Glutes. After your feet are set as far back as possible, your next point of contact is the glutes. …
  • Upper Back and Shoulders. The next major contact point on the bench itself is the upper back and posterior shoulders. …
  • Head. …
  • Hands.

How deep should you go on bench press?

What is a dead bench press? So what is a dead bench press? A dead bench press is a bench press variation performed from safety pins of a rack or power cage. The bar is initiated from a dead start from the pins with the elbows in a bent position, and then returned to the pins and pausing before the next rep.

What is a good bench press routine? – Related Questions


Is benching once a week enough?

So how many times per week should you bench press? Most powerlifters will train bench press 2-3 times per week. By doing this, you can gain sufficient practice with the bench press technique, as well as plan different training adaptations (strength, hypertrophy, power) on separate workouts.

Do push-ups increase bench press?

Do push-ups help the bench press? Yes, push-ups do help the bench press. Push-ups help bench press performance by improving work capacity, building muscle mass in the chest, shoulders, and triceps, and maintaining healthy function of the shoulder joint and shoulder blades for training longevity.

Will bench press alone build chest?

The inclusion of assistance exercises will also allow for lifters lacking chest development to isolate the chest by itself, instead of letting the triceps or shoulders take over. So while yes, bench press can be made to be “enough” for chest development, bench press alone is likely far from optimal.

Does benching increase chest size?

But while the bench press allows you to move a lot of weight, this exercise alone won’t really build your chest beyond a certain level because it doesn’t hit all the muscle fibres.

Is 4 sets of 10 reps too much?

A bigger muscle is a stronger one, so any rep range that helps us build muscle will also help us gain strength. However, if you define strength by how much you can lift for a single repetition, then sets of 5–10 reps are best for building muscle in a way that will improve your 1-rep max.

Why can’t I bench my bodyweight?

If your muscles are inflexible and get locked up, it will limit your bench. The two areas that hold most people back are the back and hips. If you want to increase your bench max, not only should you add thickness to your back, you also need to stretch your lats.

Should I bench press everyday?

Yes, you can bench press every day if the goal is to improve technique, break through a plateau, or prioritize the bench press over other lifts for a period of time. However, it is not recommended to bench press every day if the lifter is prone to injuries, and/or cannot consistently train 7 days a week.

How do I add 20 pounds to my bench press?

How to add 20kg to your bench press in 4 weeks

  • BENCH PRESS: 5 sets of 3 reps. …
  • FLOOR DUMBBEL PRESS: 3 sets of 8 reps. …
  • CABLE PULL-DOWN: 3 sets of 12 reps. …
  • CLOSE-GRIP BENCH PRESS: 5 sets of 5 reps. …
  • BARBELL MILITARY PRESS: 3 sets of 6 reps. …
  • BARBELL BENT-OVER ROW: 3 sets of 8 reps.

How many reps increase bench?

Lift heavier, with lower reps: Sets of 5 to 8 reps at a heavy resistance may be the sweet spot for building bench strength.

What does a bro split look like?

What Is A “Bro” Split? As mentioned above, a bro split is simply a training split where a trainee would concentrate on training one or two muscle groups a day. Since you only train a couple of muscles each day, bro splits plans on you training 5 or 6 days per week to hit every muscle every week.

What is an impressive bench?

What is an impressive bench press? An impressive bench press for any person is a 2x bodyweight bench press or a 405lbs bench press. 1.5x bw bench press would great and slightly above average.

How long does it take to go from 135 to 225 bench?

On average, it takes around 20 reps of 135 to be able to bench 225, based on the American College of Sports Medicine Guidelines for the 1RM test. However, the individual number of repetitions will depend on the anthropometric variables such as body mass, total arm length, biacromial width, and training experience.

How much can a gorilla bench press?

A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg. Research shows that a gorilla can lift up to 27 times their full body weight.

How much should a 16 year old bench?

The average bench press for a 16-year-old male is 1.2 times bodyweight. The average press bench for a 16-year-old female is 0.8 times bodyweight. Depending on the weight class, the average bench press will range from 148 lb – 262 lb (67 kg – 119 kg) for men and 84 lb – 134 lb (38 kg to 61 kg) for women.

What percent of the population can bench 225?

Based on the aforementioned data, about 0.075 percent of the world’s population can bench 225 pounds and that comes out to about 581 million people worldwide. Even though the poverty rate is lower today than it was a few years ago, many people still lack the financial means of purchasing a gym membership.

How much should a 17 year old bench?

What Is The Average Bench Press For A 17 Year Old? The average bench for a male 17-year-old is 1.2 times bodyweight. The average bench for a female 17-year-old is 0.8 times bodyweight.

Should you bounce when bench pressing?

Even if bouncing lets you put more weight on the bar, everyone can see that it’s just a way to leverage momentum—not muscle strength—to complete the lift. Bouncing the bar will only rob you of the potential benefits of the bench press while greatly increasing the chances you’ll get catastrophically hurt.

Should your wrists be straight when benching?

Simply put, the safest and most effective way to bench press is to use a straight or locked wrist. When you bench press with bent wrists you’re creating an “energy leak” in the system, thereby reducing force output and making it that much harder on yourself to press the bar up away from your body.

How do you know if you are doing bench press correctly?

8 Signs That Your Bench Press Form Is Incorrect

  • Your shoulders hurt more than your chest. …
  • Your elbows are out too wide or in too close. …
  • The barbell is bouncing off your chest. …
  • You don’t have enough contact with the bench. …
  • Your grip isn’t properly aligned. …
  • Your feet aren’t flat on the ground.

What is the world record bench press?

As of 2021, the world record bench press without any equipment (‘raw’) was set by American Julius Maddox at 355 kg (782 lb) surpassing his previous record of 349 kg (770 lb). The current world record (equipped, with shirt) is held by Jimmy Kolb: on Feb.

Should bench press touch your chest?

The bottom portion of the bench press is where your pecs are most heavily activated. If you don’t touch the bar to your chest, you’re cheating your pecs out of a lot of good work. Sure, it’s the most difficult portion of the lift. That’s the point.

Why is my bench press so weak?

If you’re weak off the chest in the bench press it’s either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar down to slow, lacking a bench press arch, or picking the wrong grip.

Is 5 reps enough for bench press?

3–5 reps: benching for 3–5 reps is great for improving your 1-rep max but isn’t ideal for stimulating muscle growth. Plus, keep in mind that building bigger muscles will ultimately make you stronger.

Is benching 135 good?

As a whole, the 135 bench press is impressive, especially for novice lifters. Lifting 135 pounds it’s an indicator of upper body strength, especially when done with multiple sets and a short amount of rest.

Is 5×5 good for increasing bench?

Lower reps are used for muscle strength as oppose to higher reps being for muscle endurance. The program I recommend due to its effectiveness and my personal experience is the 5×5. This method is one of the more classical methods of developing size and strength.

Is 245 a good bench?

You’re considered advanced if you can lift 180 and you’re considered average if you can bench 130. Everything lower than this is below the average. If you’re between 114 and 123, the average weight is 140. You’re advanced at 195 and “elite” at 240.

What are the 5 common mistakes when performing the bench press?

12 biggest bench press mistakes

  • 1 – Going too heavy. …
  • 2 – Flaring elbows out at 90° angles. …
  • 3 – Bending wrists backwards. …
  • 4 – Improper grip width. …
  • 5 – Lowering bar too high up on chest. …
  • 6 – Bench pressing with a flat upper back. …
  • 7 – Raising butt off the bench. …
  • 8 – Not keeping the feet grounded.

How do I get a perfect bench press form?

“Initiate each rep by bending your elbows to lower the bar slowly and under control until it touches your chest near the nipples,” says McKenzie. “Perfect form means keeping your elbows as close to your sides as possible as you lower the weight, then press back up powerfully.”

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Matthew Johnson