Ladies how much do you bench press?

[Aravis]

I have trouble breaking the 100-pound barrier. Whenever I progress up to 3 sets of 10 @ 95 lbs, my wrists start hurting.

Maybe I need gloves, or separate wrist strengthening or something. I should probably ask a trainer. I am not bending the wrist--it is definitely inline with my forearm, but possibly I am making another error in form.

I think another limiting factor for women (besides the muscles themselves) is the length of our legs. The benches are made for taller people (aka men) and many of us can't place our feet on the floor. It helps to place blocks or plates under your feet, but a lot of women don't do that.

[nuclearwarfare]

I currently weigh 154 lbs and I put up 135 x 8 on flat bench and 145 x 6 on decline bench. It took me about 7 months to get there from baseline (for me it was about 65 lbs). Prior to this, the only weightlifting I had done was in high school, competitively. I'm still not dedicated to a cut or bulk program, just lifting and seeing how much fat I can cut. When that stops, I'll commit to either a cut or a bulk and see where I go from there.

[chalkNcheers]

At 121lbs my PR for bench is 138lbs. Was pumped to get over bodyweight! After this training cycle hopeful to get a 1RM of 154lbs. I think refining my bench form has really helped me progress in the lift... good technique really does help.

[melDorado]

Wow some amazing bench stats from you ladies! Inspiring.
Its my worst lift and at the moment I'm at 88lb for 8 and wanna be over 100 by next year. Small goal but my bench literally crawls up. I have long arms that's my excuse. I agree with the poster who says the bench is too high.. So annoying!

[mtnliones5]

Wow some amazing bench stats from you ladies! Inspiring.
Its my worst lift and at the moment I'm at 88lb for 8 and wanna be over 100 by next year. Small goal but my bench literally crawls up. I have long arms that's my excuse. I agree with the poster who says the bench is too high.. So annoying!

I'm pretty much around where you are. I can bench 90 lbs 4x5. I feel like once you hit around 90 lbs the progress slows down but I hope now that I'm not dieting anymore it will increase. My goal is to bench press at least 120 by years end. We'll see

[chalkNcheers]

Wow some amazing bench stats from you ladies! Inspiring.
Its my worst lift and at the moment I'm at 88lb for 8 and wanna be over 100 by next year. Small goal but my bench literally crawls up. I have long arms that's my excuse. I agree with the poster who says the bench is too high.. So annoying!

Yep, definitely found that bench progresses the slowest. For a recent push/pull I ran Smolov Jnr for three weeks - benching four times per week - and found that this really helped to 'drill in' my technique and achieve the numbers I wanted. That aside, everyone's different, but I'd give the program a go if you're curious.

[VO2Maxima]

125, so I sometimes have the bodyweight bench and sometimes don't depending on what I ate that day. 130 gets maybe two inches off my chest but that's it. I'd like to see a plate on each side by the end of the year, but we'll see...1RM strength is less of a priority for me than hypertrophy, so it's not #1 on my priority list.

[HealthNut12]

My absolute best was 110 for 6 reps. I'm currently doing Wendler's 5/3/1 so hopefully it will go up in the next 3 months.

There definitely are some impressive numbers! Inspiring to say the least!

[VO2Maxima]

Yep, definitely found that bench progresses the slowest.

Military press. Kicks my sorry ass. My bench isn't all that great, but it's way better than my military press.

[ProYeo]

I hadn't actually ever tried to just see what I can bench, but this thread inspired me to try it.
I weigh 118 and yesterday put up 125 for a few reps.

I actually felt like I could go more but this is a bit new to me. I'm going to aim for 135 within the next week or two.

But right now, I can press myself and my cat.... I like that!

[vhenley164]

but right now, i can press myself and my cat.... I like that!

lol

[Jodie10]

Started with 15 pound dumbbells... progressed to 20, then 25, then just the bar, now benching 80 on the Smith Machine to build up more strength. Then back to the barbell with weights (harder to balance so will have to adjust).

Puny... but then I've only been lifting for six months and have always had very skinny underdeveloped arms.

[BrotherWolf]

Here's Maryana Naumova at 13 .. she's 17-18 now and quite a bit stronger
she is not average obviously but not only she is strong but she has flawless technique
which most people(male or female) lack

[Artemis00]

Here's Maryana Naumova at 13 .. she's 17-18 now and quite a bit stronger
she is not average obviously but not only she is strong but she has flawless technique
which most people(male or female) lack

Actually she is only 15. Her Birthday is April 22, 1999


This is an article with some pics when she competed in the 2014 Arnold at age 14

http://strongfigure.com/14-year-old-...resses-290lbs/


Shout out to Gene doing an excellent job judging






Edit...A better vid

[BrotherWolf]

Actually she is only 15. Her Birthday is April 22, 1999

even better

[805socali]

Wow... that young lady is awesome!

My best bench was many years ago and I managed to do 4 reps at 155. Can't EVEN come close to that now, but that is my goal, to get to that again. My co-worker was spotting me and he ended up putting 2 10lb plates on instead of 2 5lb plates, I was only trying to get to 145. ha! he tricked me.

[JennyBond]

Wow. This has been eye opening. I am the only girl in my gym I have ever seen bench press. I watch all the guys with all the plates and feel like such a weakling when I just do the 45 lb bar.

My trainer started me at the 45 pound bar and at my absolute best (before I popped my ribs) one night I did 65 lbs for three sets of 10 (he was pushing me pretty hard and I was just in the zone). I do admit the last ones were a struggle.

I just recently dislocated some ribs and am building back up so currently doing 45 for four sets of 8. I can do more and want to do more but trying so hard not to over do it this soon after the injury.

But, now, I sort of have a nice context for where I am and I no longer feel "weak" with my 45 lb bar after reading through all the comments here.

[BubsNBean]

That teenager is a freak of nature and made of rubber. I wish I could pull off an arch like that!!!

My 1RM right now is 165, and I repped 145x7 the other night, so that's where I'm sitting.

For the ladies looking to increase their BP- try not doing it for 8 reps! I bet you can push up 100lbs if you don't press 95x8 right before it! Fatigue is very real. You can try Smolov Jr for bench press and it should definitely increase your bench. Other ways to increase are to vary the way you do it. Try close grip for about 3 weeks, then bands for 3 weeks, rack lockouts, etc. Bench press is really hard to increase on (same with military press- those delts are wee bitty muscles!)

[WolfBeast]

135x11, 185x4, 225x1 off of boards

[BubsNBean]

135x11, 185x4, 225x1 off of boards

Off of boards? So like 2-4" off your chest?

[WolfBeast]

Off of boards? So like 2-4" off your chest?

135, and 185 are without boards

225x1 is with board its a single ply board.

[thehobbes]

Mirin' that teenage lifter with crazy arch, my arch is almost nonexistant. :/ Not sure last time I posted ITT but I hit a new bp max for 190 a couple months ago. Wanna break 200 this year.

[BubsNBean]

135, and 185 are without boards

225x1 is with board its a single ply board.

That's awesome!!!

Mirin' that teenage lifter with crazy arch, my arch is almost nonexistant. :/ Not sure last time I posted ITT but I hit a new bp max for 190 a couple months ago. Wanna break 200 this year.

Get it!!!

I know it's probably a very lofty goal, but I want to hit 175 this year.

[Iceman1800]

Negged.

This is a neg.

[thehobbes]

Get it!!!

I know it's probably a very lofty goal, but I want to hit 175 this year.

Rampage that 175 with the fury of 10,000 spartan warriors attacking a chicken leg stand.

[BubsNBean]

Rampage that 175 with the fury of 10,000 spartan warriors attacking a chicken leg stand.

Lulz, I plan to

[vhenley164]

Mirin' that teenage lifter with crazy arch, my arch is almost nonexistant. :/

I wondered about her arch - I have never seen anyone bench with this strong an arche in the back. Is this the proper way to do it and no one does or is it a personal choice of what is comfortable. I keep an arch in my back but nothing like this

I am at 60lbs and building on that - hoping to double that over the next 12 months

[Artemis00]

I wondered about her arch - I have never seen anyone bench with this strong an arche in the back. Is this the proper way to do it and no one does or is it a personal choice of what is comfortable. I keep an arch in my back but nothing like this

I am at 60lbs and building on that - hoping to double that over the next 12 months

It is considered a style of power lifting bench. As long as the shoulders / butt do not leave the bench...it is a legal bench regardless of how high the arch is. The arch of course is used to reduce the ROM which makes the lift easier for that person. Not all power lifters use that style of bench. Some don't use an arch at all and their back is flat on the bench. It depends purely on personal preference along with natural ability.

At the gym, you will see all sorts of variations of benching. Some will be a bench that targets chest primarily. The path of the bar along with the flare of the elbows will be different in an effort to isolate the chest more. Video below does a much better job of explaining it than I could.



Although to be honest, most benches I've seen at the gym would never count in the power lifting world because their butt leaves the bench and the amount of bouncing the bar off the chest is incredible.

[vhenley164]

It is considered a style of power lifting bench. As long as the shoulders / butt do not leave the bench...it is a legal bench regardless of how high the arch is. The arch of course is used to reduce the ROM which makes the lift easier for that person. Not all power lifters use that style of bench. Some don't use an arch at all and their back is flat on the bench. It depends purely on personal preference along with natural ability.

At the gym, you will see all sorts of variations of benching. Some will be a bench that targets chest primarily. The path of the bar along with the flare of the elbows will be different in an effort to isolate the chest more. Video below does a much better job of explaining it than I could.

Thanks for the explanation

Although to be honest, most benches I've seen at the gym would never count in the power lifting world because their butt leaves the bench and the amount of bouncing the bar off the chest is incredible.

Totally agree

[Bobbinforapples]

I started working out with weights in April of last year. Today I benched 105 X 5. That's more than my 19 year old daughter weighs. She was impressed. haha I'm looking forward to a heavier weight whenever I can get a spotter.