I just benchpressed 200 pounds!!!!!
 

As some of you may know, last year when I got my current job I decided to stop living a unhealthy lifestyle and to try and lose weight. So far I've lost 75 pounds, most of it coming off last year.

Earlier this year I started working out during my break at work and going to the gym after work when I could. Before I started working out I could benchpress the bar (45 pounds) and I just reached a huge milestone for me: 200 pounds!!!!!! That means I've went up around 150 pounds on the benchpress in about a year. I just thought I would share my excitement with TFP since I read so many inspiring stories here.

wow thats great news. keep it up lazereth! do u train everyday?

the most i ever bench pressed was 175pounds.

Congratulations!!

I haven't worked out seriously since I moved to Virginia, and it's totally depressing because I just don't have the time and money to work with a trainer anymore. :(

I work out everyday at work but I do it casually. Probably 10-20 minutes of real workout everyday.

Nice, Lasereth! That's a big milestone. :)

I'll never benchpress that much, and I have a hard time lifting between 30-50 lbs unless it's child-shaped (seriously, we have a set of hand weights that are 30 lbs a piece, and I can barely lift it, but I can easily lift 50 lbs of child). Right now I don't have access to a gym, but my hope is to get an affiliate membership to the university's gym and start lifting and swimming in addition to the yoga, Pilates, and bicycling I do. Muscle mass is so important, especially in trying to keep the weight loss off over the long term.

Outstanding!! A great goal is to press your body weight. Not sure what you weigh now?

Here's a cool goal: work up to 225. That's the bar with two 45 lb plates on each side. You are really close and 225 is sort of a benchmark (no pun intended) for benching. Make sure to mix in some dumbell training which helps with balance and all the smaller, supporting muscles.

And pay attention to your tris. These are often overlooked and are so critical to increasing your bench. Just train them on different days to get maximum ROT (return on time).

Right now I weigh somewhere between 210 and 220 depending on the scale I weigh in on. I've gained about 10 pounds since the start of the year when I started working out which I presume is muscle. I was 205 before I started doing weights so I guess the stronger I get the more I have to benchpress to get to a body weight benchpress!!

There is a guy at work that used to be a competition power lifter who used to benchpress 650. He does around 450-480 now and he told me to do 155 pound reps 5x3 for 3 weeks and he guarantees I will be at 210-215 already. I did the first 5x3 yesterday and my chest is the sorest it's ever been from benchpress so I think he may be on to something.

I also do dumbell presses about twice a week with two 40 pounders. I have the most trouble at the start of the benchpress and I read that is what you can do to improve.

My triceps are actually doing above average considering the rest of my progress. I started out doing 30 pounds on the rope pulldown and now I'm up to reps of 120-130 pounds. My max on rope pulldown is like 190 and they bulge out dramatically, almost unproportional to the rest of my body so I think I have that covered!!! My biceps on the other hand are still lacking and have been since I started working out. :(

Back when I lifted weights I actually found that my triceps were really weak compared to the rest of my body. I was able to 10 rep 185 for bench press but i couldn't do much more than 50-60 lbs for the pull downs. Not to mention tricep exercises tended to hurt my elbows for some reason once i had on weight that made it somewhat challenging (ie: skull crushers etc.)

Good job brother. How tall are you? I've done 330, but I'm kinda built for benching - I know it's a lot harder guys much over 6 foot.

Congrats bro.

Now I don't want a handshake OR a hug.

Congrats dude, I'm upping to this number soon!!! Only 120lbs so far :sad:

Fir your tris try closed grip bench presses and/or reverse presses. That will more closely mimic the benching motion you are working for. It also requires more balance than ropes and other pull downs. Also, you cannot duplicate the benefit of dips with other excercies. They work tris and other muscles that work together and also use your natural body weight. You'll do well if you can work up to 20-30 quality reps per set!

I'm only 5'10", I guess there's a benefit to not being as tall as my dad (6'5")!

I'm 6'2, highest I've done is 185. I've hardly exercised lately, but I did ride my bike alot during the summer. I have a friend that has a bench, but I haven't been over to do any lifting. Most I usually lift over there is a beer LOL

Great work! Those are some great results. I started lifting at 17 and was 22 before I topped 200. Keep it up!

Good job man. The weights can be addictive, huh? Been working out most of my life, and am proud of every PR.

Don't get to worked up by numbers. After a while you might just get tired of people asking how much you bench. Enjoy your health and keep moving.

I'm 5'8" and have benched 355 for two reps. Only took most of 30 years of lifting. My dad is hella tall too, at 6'4". Did your dad marry a short woman too??? heh

Nice work man! I quit working out for a long time and came back and surprisingly was still pretty strong. I'm certainly not benching as much as I used to (315), but i'm happy doing 185 x 3 reps again. It's a great weight and a huge milestone. Keep at it!

Thanks for the encouragement!! I'm on the 2nd week of 3x5 @ 155 and it's still really hard getting all of the reps in. After next week I theoretically should be able to do 215-225 if what this guy at work says is right. Heck I will be happy if I can do 210.

Yo man, are you still at it? How are the weights treating you?

Heck yeah I'm still at it! I'm doing the third week of 3x5 @ 155. This coming Monday is the day to test my new max.

Well I am sorry to say that I have failed! After doing this guy's benchpress regiment for 3.5 weeks I haven't increased my max at all.

I have some major trouble at the beginning of the benchpress. Getting it off of my chest is usually fine, but about 1/4th to 1/3rd of the way up I just lose power. If I can get it to the halfway point, my triceps kick in and it rockets to the top. Getting to the halfway point is just so hard. Anyone have a tip for increasing power at the beginning of the push?

I'm no expert, but doing *wide* (hands out past your shoulders) "short" (near the ground) push-ups should help. In other words, wide stance, and don't engage your triceps. Does that make sense? That will work those (don't know the official name) muscles between your pecks and shoulder. It should help a lot. If your own body weight isn't enough, then do the same thing, but elevate your feet (like off a chair) or wear a backpack of weights (haven't actually tried the backpack thing tho, so be cautious).

Everybody has bad days, but as long as you get there and do your best, you never fail.


That being said, I think the power lifters do speed work to get that first part of the lift. The short range push ups that Zeraph mentioned could help. Push ups are great exercises. I got more chest size out of a few months of push ups than I did with years of weights.

Sounds like your chest/shoulders are lagging your triceps some, which is kind of normal. Do you do any overhead pressing work? Or shoulder centric lifts? Couldn't hurt to at least occasionally work some in, if your shoulders need some extra work.

Just for fun, what is your current routine? ( Not a personal trainer, just interested )

First, I'd make sure you are setting yourself properly, that you have a proper grip and that your shoulder girdle, chest and arms are in the correct position at the start.

Second, what you describe is the most difficult part of the bench press for all lifters when they approach their max. Specific short range training can help (so, doing a few sets where you don't get near to a lock out).

Third, when most people get near their max they do have a psychological block. You have to have confidence in yourself and your spotters. No one can do a max lift without spotters.

Fourth, I'd evaluate where you are and perhaps adjust your goals. What weight can you do for 8 reps (that's failing at 8 reps)? I have found that whatever you can do for 8 reps is 75-85% of a one rep max. Try seeing what you can do for 8 and then do the math and see if you are near where you want to be.

Fifth, did you warm up adequately prior to attempting the max? That is to say, no stretching (stretching hurts your power prior to lifting) but doing a few warm up sets with lighter weights.

Couple things:

Many people don't bench press but bounce press, using their ribcage as a bar trampoline. Spend a few workouts really emphasizing the negative and pushing off the chest with no bounce. You will have to lighten the weight, but the slower movement will reduce that lazy partner, Mo. Mr. Mentum is always trying to slip in their and take away your effort.

Also, your body gets stronger in the positions you use it. For instance, isometrics work at that joint angle, with about 15 degrees of joint angle on each side picking up some effect. So here is a way to work that particular position. Put a regular flat bench in a power rack. Set the hooks so that the bar would be just above your chest. Set the safety rods at the point where your bench sticks. Now load up that bar with a heavy weight, and jam it as hard as you can through the safety rods. Pin that weight there. Hold it until you cannot keep that barbell against the rods. Your goal is to push as hard as you can in that position until you can no longer hold the weight up. Do this a couple of times in your workout, for a few workouts. You should feel a difference in that position.

Me and a coworker go down for 15 minutes to 30 minutes a day during our break at work. Right now we do benchpress on MWF, biceps on MWF, sometimes lunges or kettlebell on MWF. Occasionally we do dumbbell presses on either MWF. On Wednesday we do a big lat workout with 4 different lat exercises. On T/TH we do 21 Supersets which is getting a 12-15 pound weight in each arm and lifting it perpendicular to your body out in front of you, then to the side, then press them to the ceiling, each 7 times, for 3 sets.

This is just the normal stuff, we also do some miscellaneous workouts like pushups or ab exercises to vary it up.
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I will see how much I can do for 8 reps today.

I usually do warmup before the max but I don't know how to do it properly. I usually do 125x5 and then 135x5 before I max but I'm just guessing that this works. I may not be warming up correctly. How much should I be doing to warmup?

Your workout seems a bit too upper body centric. You do some lunges, which is good, but do you could probably do more leg/lower back work. You can always put the par on the floor and do some light dead lifts, or squat with whatever weight you feel comfortable with.

You might be surprised, but a lot of big benchers claim that squats helped them get big numbers on their bench. The theory is you get a bigger testosterone/hormone response from the bigger, more full body lifts.

What are some good lower back exercises? Dead lift?

Deadlifting is good, and can be done with no extra equipment. Squats while holding dumbells or kettlebells would work too. You could also do good mornings, which is basically bending at the waist with a bar on your shoulders. Before you do any new kind of exercises though, I'd at least get one session with a trainer to go over form. ( I never did, but wish I had, many times )

I just googled some dumbell/barbell stuff and came up with Workout Questions - Weekly Dumbbell Workout Plan
Click the links and they have some vids of the various exercises and suggestions for different stuff to try.

It takes time and work; if it was easy everyone could. Try a spotter to get you through that week spot for a few sessions. Use a spotter for higher than your possible max so you feel it. Add in dumbells to work your smaller muscles. Flys, crossovers, pullovers, back - these all add to the balance. Nothing like the overall impact of serious squats. And like recent posters said, get some balance. You'd look silly pressing 250 but having no legs.

I usually started very light, just to get the blood flowing.

For me, a progression was something like 135 for 12, 205 for 10, 245 for 8, 265 for 6, 295 for 4, 315 for 2 on power days. The first two sets were pure warm up, I didn't really feel like I was working until the 3rd set. So, I'd start way below my top end weight.

Well I took a break from the benchpress and did pushups, incline benchpress, decline benchpress for two weeks. Came back to the benchpress today and max 210 EASILY!!! I powered that shit up no problem. I think I could have did 215.

I am really happy that I finally made some more progress. I think I just needed to take a break from the standard benchpress to get my muscles back in order. HIGH FIVE!!!!!!

You mentioned working on your triceps, which is good, as they are responsible for the flexion of your forearms at the elbow, which is a secondary focus as a muscle in the bench press.

Do you also focus on your anterior deltoids? (ie. the deltoids in general)

Your anterior delts (front shoulder) aid in drawing your upper arms toward your body (much like in dumbbell flys). This action is partially conducted during the bench press as well. If you were to focus on building your military press/shoulder press/front raise max, you should find more power at the start of your bench lift, and maybe overall.

Remember, during the bench press, both your triceps and delts are important stabilizers. You should blast these independently if you wish to continue to see bench gains.

Otherwise, congrats on all your gains. Keep up the good work; you are an inspiration to us other lifters.

EDIT: fyi, I don't know my max bench press. I workout at home with dumbbells (with the exception of barbell deadlifts). I am currently trying to regain my physique from a few years ago, and I'm noticing I need to rebuild my triceps and deltoids more than anything at the moment. They're the weakest links in my press right now.

I also support the idea of making sure you do lower body exercises. This is overlooked far too often! Do you realize how much muscle mass is in your legs?! Working these muscles does indeed release growth hormones which can in turn be used to repair upper body tissue. Getting an overall balance between upper body and lower body tends to give people the most gains. Plus there is no better feeling than increasing your lifting strength in your legs. I will never forget the day I lifted the entire rack on the leg press universal machine for my 12 rep sets. It's far better to use free weights for leg exercises, of course. I highly recommend squats and deadlifts. Just be sure to keep good form above all else.

Can't stress form enough. 2 herniated disks are telling me that.....

Can't blame the weights alone as my family has a genetic predisposition to get disk problems ( both sides of the family ), but bad form probably didn't help. ( as a matter of fact my older brothers got it at about the same age as me, and they don't lift )

I have no clue. :thumbsup: I do 21 SuperSets (that's what the people here call them). That's when you have 2 dumbbells in your hands and then you raise your arms up in front of you, parallel with the ground. Then you raise them to your side, parallel with the ground. Then you push them to the sky. Do all of that 7 times, then do 3 sets of the whole thing. Not sure if this works your Deltoids or not but I have noticed muscle mass growth in my shoulders due to it. Anything I can do to target the anterior deltoids specifically?

This targets your anterior deltoids.

This targets your lateral deltoids.

This targets your anterior delts as well, but also uses your lateral delts, trapezius, triceps, and the top portion of your chest. Actually you'll find each of these movements uses more than one portion of your delts and the trapizius as well—it's just that the focus changes with each pattern.

You have it covered. Good work.

Thanks for the info!

Well it's been about a month and a half and I'm still stuck at 210. :(

I've been alternating incline, decline, and regular benchpress, pushups, along with shoulder exercises and tricep/bicep stuff as well, and lower back exercises, and I'm not getting anywhere on the benchpress!!!

Sometimes I feel really strong on it and sometimes I feel really weak. Has anyone ever had this happen? Maybe I'm not stretching right or warming up correctly before I try to max.

Lasereth, there are other factors such as volume, frequency, & intensity (cycles); rest & recovery; set strategies; sports nutrition; etc., not to mention that if you aren't also focusing on your back (e.g. rows, lat. pulldowns, pullups/chinups, etc.) and legs (e.g. squats, deadlifts) at the same intensity, that could be holding you back as well. Your ultimate strength limits are dependent on your whole body of musculature as a system.

Congratulations, you've hit a plateau. You might need to try advanced strategies to bust it.

Maybe you should try some supplements. Like GABA (gamma aminobutyric acid) or creatine.

A cycle of creatine might work, but only if you do it properly. I don't like the idea of creatine supplementation for long-term use because it can be misleading. I'd sooner change up the techniques and use other supplements/nutrition than I would simply add creatine.

I'm unsure what the GABA would do. I haven't ready anything about it being used as a weight lifting supplement on its own. I'd suggest maybe using glutamine (5 - 10mg/day) instead. But even before the glutamine, I'd use whey powder if I wasn't already.

Any of these will only have so much of an effect. It comes down to those other factors I mentioned above.

JUST DID 225!!!!!! Fuck plateaus, all you need is someone yelling at you in order to succeed. Ha ha ha ha ha.

Congratulations!

You are an inspiration to me because this is my final week of a conditioning circuit training program before I head into a mass-building program. One of my goals will be to bench press my own weight, which is currently sitting at around 175 lbs.

I don't even know my max. press, but I'm sure I have a fair way to go.

Hey man how are you doing now?

I did not do bench press for a month, only did variations of push ups, and lots of them! And I tried benching again the other day and added 40lbs to my bench!

I haven't benched anything since High school

today is my 30th birthday

I'm buying a bench press for myself. lol.

Even back then, I wasn't much of a lifter. I don't ever remember doing 200 or more.

I hurt my back pretty bad a little over a week ago doing yard work and haven't been able to work out (or barely walk) since then. It is healing slowly but I'm worried that working out will screw it up again.

I just recently got back to my football playing years weight of 310. I usually bench 250 in my workout.

Good idea, let your back heal. Rest up, see the doc, eat right, and you can get back to working out afterwards. When you get back to the gym, you might want to put in some more core work, like situps and hypers.

Good luck