So I cant bench half of my Squat or DL - whats missing?
At my current weighing of 133lbs or say close to 61-62Kgs, i able to:
Back Squat - 50Kgs,
DL from Ground - 52 Kgs
DL from Box - 58Kgs
T-Bar rows - 57 Kgs
But when it comes to bench, I'm stuck at 24Kgs, and this for like months now.
For the other 3 exercises above, even if i come back after a month of break, i can reach those figures in a single workout (tried and tested 3-4 times now )
While the bench is stuck and I see most people in my gym who dont even have other weight figures, pressing - 40-50kgs with big arms and Pecs.
Not sure, what I'm really missing to fix this.
Lack of iron &or sleeping
It's stunningly simple
- bench more - at least twice a week, work in the 5-12 rep range. Vary reps used, aim to beat previous working set PRs
- eat enough calories and protein to gain weight. You aren't going to get much better at the bench without allowing your body the fuel and raw materials to build muscle
- of course, check your bench form...
Just an idea. Maybe you should try the stronglifts 5x5. You increase your bench press 2.5 or 5kg each time. I was the same as you. I still don't bench, squat or deadlift much I squat 178lbs/80kg and bench 115lbs/50kg 5x5. My 1 rep max is a lot more. Just an idea for that worked for me. And I'm only doing this a few weeks.