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    Registered User Tom156's Avatar
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    Bench press - Do you do it?

    Hi ladies, I'm a trainee fitness instructor and recently I've put a lot of women on the bench press. However, 80% of them said they either didn't like it or weren't comfortable with it and would prefer something else. A couple of questions: 1. What would be a more prefered chest exercise for a female? 2. How many of you do it and how do you feel about it? Positive feedback appreciated, thank you.
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    Progress not Perfection cowboybiker's Avatar
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    Maybe they just weren't comfortable with you trying to teabag them.
    Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. – Thomas Jefferson


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    Registered User Tom156's Avatar
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    Originally Posted by Oceanside View Post
    @ 5'11 and 150lb I think you need to learn to eat and lift before ANYONE is gonna be comfortable with you telling them what will work or what won't work...

    right now you're like a math teacher that doesn't now how to add
    *Sighs* I was asking the women. FYI, I've been training for years of my life, I hit rock bottom and lost a **** load of weight. Don't talk to me like I'm a novice just because you glance at my stats.
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    Registered User Tom156's Avatar
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    Originally Posted by cowboybiker View Post
    Maybe they just weren't comfortable with you trying to teabag them.
    I didn't spot them, I just wrote the plan for them.
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    Progress not Perfection cowboybiker's Avatar
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    Originally Posted by Tom156 View Post
    *Sighs* I was asking the women. FYI, I've been training for years of my life, I hit rock bottom and lost a **** load of weight. Don't talk to me like I'm a novice just because you glance at my stats.
    I've hit rock bottom and never got as sucked up as you.
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    Are you doing BB or DB presses?

    I found that learning DB bench press was much better before moving to BB bench. Most women don't train their chest since they think that because they have boobs they don't need to
    It's also easier to learn the proper form when starting with DB bench press.
    Mrs. Hessunit as of May 11, 2013
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    Registered User Tom156's Avatar
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    Originally Posted by cowboybiker View Post
    I've hit rock bottom and never got as sucked up as you.
    I weighed 175 lbs at 8% bf at my best. Losing 25 lbs isn't difficult when people in your life die. Don't be a hater, I made this thread for advice on clients.
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    1. Have you tried dumbbell bench? Unless these females plan on powerlifting, there's not reason they have to do barbell bench press. In fact, for chest development probably won't get them where they need to go.

    2. Yes, I bench press, but it's also one of my least favorite exercises ever, so I dunno what to say lol.
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    Originally Posted by Tom156 View Post
    I didn't spot them, I just wrote the plan for them.
    why you red bro?
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    Originally Posted by tmonkey View Post
    why you red bro?
    Made a thread on misc, got trolled, won't post there again.
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    Originally Posted by Tom156 View Post
    I weighed 175 lbs at 8% bf at my best. Losing 25 lbs isn't difficult when people in your life die. Don't be a hater, I made this thread for advice on clients.
    Spent most of my life struggling with addiction and still didnt hit 150.
    And Im only a hater of wannabe PTs.
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    They say they don't like it because it's hard.


    The bench press is my worst lift. Many women are weak in the chest. They should continue to bench. Stress to them that doing the compund movements makes so much more sense than sets and sets and reps and reps of silly iso work.

    Tell them the bench will get rid of "bingo wings" while at the same time give nice shoulders and a muscular (not "too muscular" or they get scared off :rolleyes") foundation for their boobies. Hell, even the core gets worked to a degree.


    What I've found? When a client "doesn't like" and "doesn't wanna do" a certain exercise, it's often because they're weak there. Usually, they need that exercise the most. No excuses! When you are training them, and you call for bench press, then they will do bench press. If they knew so much, they would n't be asking you for your services, rught?
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    Registered User Tifflex's Avatar
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    What are your qualifications?
    Genshai
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    Smile

    Originally Posted by Tom156 View Post
    Hi ladies, I'm a trainee fitness instructor and recently I've put a lot of women on the bench press. However, 80% of them said they either didn't like it or weren't comfortable with it and would prefer something else. A couple of questions: 1. What would be a more prefered chest exercise for a female? 2. How many of you do it and how do you feel about it? Positive feedback appreciated, thank you.
    Wow, people are a**holes. Anyway..I am a woman and I find nothing wrong with doing the bench press. Many women are afraid of the bench because they think they will lose their breasts. As a male instructor women tend to think you only know how to lift like a man. Inform them that the bench press builds the muscle underneath the breast and will have it looking perkier. Body fat loss and genetics is what causes women to lose their breasts, not bench pressing. Hope that helps.
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    attempting a helpful reply...my wife who has been lifting weights with me for the past couple months is very comfortable with dumbbell incline presses but not comfortable with barbell bench presses...worth a try. I think she feels more in control of the situation with the dumbbells and being partially upright.
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    Originally Posted by cowboybiker View Post
    Spent most of my life struggling with addiction and still didnt hit 150.
    And Im only a hater of wannabe PTs.
    You don't know me, you've never met me, and you don't know what I do or what I've done. If you don't have anything constructive to say (especially as a 47 year old man in the "females" section) then stop posting on this thread.
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    Registered User Tom156's Avatar
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    Originally Posted by Tifflex View Post
    What are your qualifications?
    College diploma and lots and lots of gym assistant work. Untill now, I've basically spent most of my time following people around and learning the ropes. This is only in the field though, I actually know a substantial amount from years of my own training and getting my head down in books. I only decided to take up fitness as a profession a few years ago.
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    Originally Posted by Tom156 View Post
    You don't know me, you've never met me, and you don't know what I do or what I've done. If you don't have anything constructive to say (especially as a 47 year old man in the "females" section) then stop posting on this thread.
    But why you mad?
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  19. #19
    Registered User Tom156's Avatar
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    Originally Posted by discdoggie View Post
    They say they don't like it because it's hard.


    The bench press is my worst lift. Many women are weak in the chest. They should continue to bench. Stress to them that doing the compund movements makes so much more sense than sets and sets and reps and reps of silly iso work.

    Tell them the bench will get rid of "bingo wings" while at the same time give nice shoulders and a muscular (not "too muscular" or they get scared off :rolleyes") foundation for their boobies. Hell, even the core gets worked to a degree.


    What I've found? When a client "doesn't like" and "doesn't wanna do" a certain exercise, it's often because they're weak there. Usually, they need that exercise the most. No excuses! When you are training them, and you call for bench press, then they will do bench press. If they knew so much, they would n't be asking you for your services, rught?
    You're right. Although a few people on here have suggested dumbbell flat, or dumbbell incline. What are your thoughts on that?
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    Or how about another approach and let them know that you can hit your triceps and at the same time use 3X the amount of muscle groups and get more cals burned at the same time by doing a type of bench press vs. some isolation exercise for the triceps.

    Big compound moves= greater caloric output
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    Originally Posted by Tom156 View Post
    College diploma and lots and lots of gym assistant work. Untill now, I've basically spent most of my time following people around and learning the ropes. This is only in the field though, I actually know a substantial amount from years of my own training and getting my head down in books. I only decided to take up fitness as a profession a few years ago.
    Good deal; I wish you the best in your endeavors.

    IMO, a preferred exercise for chest is bench press (dumbbells and barbells) followed by dips.

    I bench press twice a week using various exercises and reps. I like what bench presses do for my chest, shoulders and triceps.
    Genshai
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    My girlfriend trains with me sometimes. I introduced her to the bench about 2-3 months ago. I also agree that she didn't seem very comfortable with it. Today she asked me if she could use one of the infused barbells that weighed 45 lbs. I think from her perspective, it is more comfortable for her using a smaller bar.

    Pushing Movements that she likes.
    -DB incline bench press
    -DB shoulder press

    I like that you are putting gals on the bench. I think some women think its a bad idea but its very beneficial.
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    I wasn't comfortable with it until I got strong enough not to feel shaky pressing just the bar. It took a year and a lot of work with other exercises but now I can press 110# and its one of my favorite exercises now. I'm nursing a shoulder injury right now and am actually depressed its off limits.
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    Originally Posted by Tom156 View Post
    Hi ladies, I'm a trainee fitness instructor and recently I've put a lot of women on the bench press. However, 80% of them said they either didn't like it or weren't comfortable with it and would prefer something else. A couple of questions: 1. What would be a more prefered chest exercise for a female? 2. How many of you do it and how do you feel about it? Positive feedback appreciated, thank you.

    Incline db presses
    Hammer strength chest presses
    Butterfly machine
    Cable crossovers
    Chest dip machine(The one that enables working with less resistance than you're bodyweight)
    "Partial rep barbell flat bench",Especially utilizing overload principles (Awesome for building core tricep strength)
    Last edited by thor93; 02-29-2012 at 11:12 AM.
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  25. #25
    Registered User 2ndfloor's Avatar
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    I do it and like it. Unlike Illinistrive, however, I was more comfortable starting with barbell bench and then graduating onto dumbbell bench once I had enough control of my movements to keep the dumbbells steady.
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  26. #26
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    I used to hate benching. But I love it now.

    My suggestions....

    Show your clients videos of hot-looking and fit (but still mainstream attractive) women bench pressing serious weight. Then they will see women with nice bodies enjoying it.

    I really started to like it when I began seeing the weight on the bar go up! For this motivation to work, I think it is best to do 6X6's or 5X5's. That serves the dual purpose of making the sets short (more tolerable) and I think noobs can see really great progress right away.

    Another thing, I learned about "setting" myself properly for the lift. It made me feel more stable and comfortable.

    Finally, try other flat bench lifts. Close grip bench press isn't felt in the chest as much and may help them feel more comfortable. Gradually move their hands further apart.
    "Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." -Denis Waitley
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  27. #27
    Registered User Tom156's Avatar
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    Thanks for all the advice guys! I'll be seeing some of these gals tomorrow so I'll definitely relay this information to them. I put lots of compound lifts in there for them (bar deadlifts, still unsure about that for novices) because I think a nice proportionate layer of female muscle is the way to go for most women who want a good bikini body! By the way, they LOVE squats, must be something to do with that round area haha.

    P.S. Women on this site seem a lot more polite and helpful than the guys. Not that I'm saying all of the guys are rude and boisterous, but it makes a change to actually post something and get 100% helpful and informative answers. Thank you!
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    Registered User gwnorth's Avatar
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    I bench press. I like it because it makes me feel like a real lifter lol. I hate it because it's one of my weakest areas and it frustrates me that I can' lift more.

    In my experience, many women feel intimidated by doing weights to start with. Give them an exercise like bench pressing and they'll run for the hills. It's only an effective exercise if you can't get them to do it. If they feel really nervous about doing weights in general, let alone bench press, have them start with the seated chest press machine. Once they gain some confidence and feel more comfortable in the weight room, then move them onto dumbell presses. From there, then move on to benching. It may take longer to get to the ultimate goal, but being a coach is as much about psychology as physical training.
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  29. #29
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    Originally Posted by Tom156 View Post
    Hi ladies, I'm a trainee fitness instructor and recently I've put a lot of women on the bench press. However, 80% of them said they either didn't like it or weren't comfortable with it and would prefer something else. A couple of questions: 1. What would be a more prefered chest exercise for a female? 2. How many of you do it and how do you feel about it? Positive feedback appreciated, thank you.
    I think bench press is a great exercise. I do decline, incline and flat bench press - various cominations of it, close grip, wide, etc. It's hard to do it for someone who is just starting up (like me) without guidence. I am still having hard time with it and haven't really increased weight that much.

    p.s. Maybe I don't know something about this site, but why are you guys so negative? What's so bad about this question?
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  30. #30
    Registered User skirtinthedirt's Avatar
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    Originally Posted by Tom156 View Post
    I didn't spot them, I just wrote the plan for them.
    This might be part of the issue. It's not an exercise that a lot of people (especially women) feel comfortable with unless they at least start with a spotter. You can't just give a newbie a barbell and say "good luck!" It's intimidating and dangerous. It took me quite a while to be comfortable doing them by myself and if I'm trying to go up in weight I still grab a spotter until i know I'm not going to hurt myself.

    I'm going to give you the benefit of the doubt and assume you spot everyone when you introduce a new exercise, but with some things that one time may not be enough for someone to feel confident.
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