Why is my bench so weak?

[Humbla]

I see people who are smaller than me benching twice as much as me. I am 173cm-ish tall and I weight 67 kg and I can't even bench 12.5kg on each side of the bar for 8 reps. Why is my bench so weak? I'm currently doing allpros beginner routine and it's such an effort putting on like 5 small plates.

[Wiiownz16]

I see people who are smaller than me benching twice as much as me. I am 173cm-ish tall and I weight 67 kg and I can't even bench 12.5kg on each side of the bar for 8 reps. Why is my bench so weak? I'm currently doing allpros beginner routine and it's such an effort putting on like 5 small plates.

Try widening your grip slightly. I put my ring fingers on the rings of the bar. Also, go for 5 reps and 5 sets. This is what helped me go from 90x5 to 160x4 (last week) in around 5 months time.

5x5 is underrated imo. You should try it.

[ShreddedSheep]

I see people who are smaller than me benching twice as much as me. I am 173cm-ish tall and I weight 67 kg and I can't even bench 12.5kg on each side of the bar for 8 reps. Why is my bench so weak? I'm currently doing allpros beginner routine and it's such an effort putting on like 5 small plates.

Your bench is weak because:
You are trying to gain strength and using an 8 rep range.
Your form is terrible.
You don't know how to use leg drive.
You have 0 back arch and don't pull your shoulder blades together.
You have a retarded grip.
You don't progressively overload and lift the same weight each weak.
Your triceps are weak as phuck.

Your bench will get better if:
You fix your form.
You drop your rep range to 5.
You find a grip that works for your arm length.
You add weight each session if successful the session before.

[datphilbro]

get on stronglifts 5x5 or any other 5x5 program and still lifting heavy asap

also eat a lot, you'll need the food to keep growing stronger

Your bench will increase week by week if you follow the program

[hieusername]

Like what the above comments said, 5x5 program is good for strength gains.

Don't be too disheartened. I see a lot of people smaller than me, bench either the same or even more than me, but their form makes me cringe. Especially those guys who lift with their ego and bring the weights down a mere 2 inches.

[Humbla]

So you recommend me go from allpros beginner to a 5x5? Would madcows be good?

[Robster81]

I see people who are smaller than me benching twice as much as me. I am 173cm-ish tall and I weight 67 kg and I can't even bench 12.5kg on each side of the bar for 8 reps. Why is my bench so weak? I'm currently doing allpros beginner routine and it's such an effort putting on like 5 small plates.

Add some dumbbell flys and incline flys...but the most important thing is too...EAT
You weigh like 135 pounds, you need to eat more and make sure you're getting enough protein. Get up to 150-160 and I bet your bench will improve

[NattyEdAYS]

When i started lifting i could only bench 30kg 8 reps..... srs (5kg on each side) thats when my weight was 58kg

You are below average... But don't think of yourself as the only one out there who can't bench 50kg

I went from benching 30 - 40 in about 2 weeks due to 5x5 strength training and my early lifting test (November last year)

You can make it brah