So I got my bench to 185 lbs or 135x12 reps but I've been stuck the past 3 weeks,so should I run some bench program or continue to add weight when I hit 5 reps on my first set cause that's what I've been doing and suddenly I'm stuck,dumbbell press went up from 50s to 60's for 6-7 reps squats and deadlifts going up also but the stupid bench is laggin.So any bench experts DM me some program to get to 275.dead srs
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10-03-2022, 05:20 AM #1
Give me the best bench progression for beginner
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10-03-2022, 07:53 AM #2
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10-03-2022, 08:11 AM #3
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10-03-2022, 09:11 AM #4
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10-03-2022, 09:17 AM #5
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10-03-2022, 09:50 AM #6
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10-03-2022, 09:51 AM #7
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10-03-2022, 12:38 PM #8
- Join Date: Jun 2007
- Location: New Westminster, BC, Canada
- Posts: 3,303
- Rep Power: 51388
I am bestest bench expert. Dead srs. It is not easy, but program goes like this. Drop the weight you currently struggle with, all the way down to 50% of it. Start with bar and 10# plates if you need to. Complete 5 sets of 20 reps. Yes, 20. Take longer rests if have to ( you will have to). Do this 3 times a week. Every chest workout make sure to load up upper chest (incline, cables, dbs etc). Do not rush to add weight next week or a week after. When ready, add a solid 25# plates. Your next weight would be no other plates but 45# on each side. I want to stress these critical points : add weight only as you are good enough for 5 sets of 20 reps. You can dwell at same weight if have to, but do not rush. Another important point is adding a solid increase, we do no fiddlefok with 5 pounders or alike. 45's , next would 45 + 25, then 45 + 35's. By next summer you will do 225 for 20 reps.
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10-03-2022, 12:48 PM #9
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10-03-2022, 02:26 PM #10
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10-03-2022, 02:54 PM #11
This.
I would say your bench is already pretty good for your bodyweight OP, just keep with it. It didn't come quickly or easily for me. I benched regularly for well over two years before getting 275. It was another year of regular benching after that to get 315. It really does take time.
Try Weiss's thing though and see if it works.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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10-03-2022, 03:20 PM #12
Need a video to see your bench technique. How often are you benching , how much do you weigh , how long have you been working out?
In my case I have to bench once every 8 days to progress weight wise . I’m old ,but even in my 40’s I found rest really helped if I went heavy .
You may be burning yourself out before you bench heavy . I start with the bar to warm up, then put a 25 on for a dozen reps for a few sets .
When I go to 135 I keep my reps down to 8 for 2 sets, then I’ll add 20 pounds for a 155-6 reps .
After that I jump up to 205 for reps , as I I’ll burn myself out if I play around with 185 -195 . I only want 5-6 reps at this point, and then I add 10 next set . When I drop to 5 reps I do a few sets with it , then quit till my next workout.
All I’m trying to portray is when you get past a warm up , don’t burn yourself out with too much weight that you can easily handle , and go heavier quicker .
I need to provide a gap, that’s why I never do 185 , and just jump from 155 to 205 . When I did sets in the 185 to 195 region , I always burnt myself out before I could go heavy .
It works for me and you just need to adjust accordingly. I usually end up adding 5 Pounds on the bar every week , and the next thing you know in benching 225-5 .
If your hoping to get 225-20 , well good luck with that lolMake Misc great again
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10-03-2022, 08:50 PM #13
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10-03-2022, 08:55 PM #14
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10-03-2022, 08:59 PM #15
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10-04-2022, 10:00 AM #16
- Join Date: Jun 2007
- Location: New Westminster, BC, Canada
- Posts: 3,303
- Rep Power: 51388
My goal was reaching 225 for one rep, and when I finally progressed to 225, it was 20 reps instead. No NFL contract though. No cheering crowds or even a chocolate medal. Be prepared for that. You will be same guy, and the only difference is that you bench 225 for 20. Tell it to anybody and see raised eyebrows. "You do what?"
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10-04-2022, 10:19 AM #17
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10-04-2022, 10:26 AM #18
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10-04-2022, 10:31 AM #19
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10-04-2022, 10:54 AM #20
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10-04-2022, 03:04 PM #21
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10-04-2022, 05:44 PM #22
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10-04-2022, 05:48 PM #23
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10-05-2022, 01:37 AM #24
How long have you been lifting? You already have a stronger bench press than me and I weigh nearly 40lb more than you and have been lifting for over 3.5 years. 3 weeks with no progress is nothing to worry about IMO - you might just be ready for intermediate programming (and possibly more volume) for the bench press.
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10-05-2022, 05:45 AM #25
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10-05-2022, 06:46 AM #26
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10-05-2022, 07:46 AM #27
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10-05-2022, 08:10 AM #28
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10-05-2022, 08:26 AM #29
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10-05-2022, 09:46 PM #30
I don't know - if you're repping 135lb x 12 at 142lb bodyweight in your first 9 months of lifting, after starting at just 118lb I'd say your genetics aren't too bad. Certainly better than mine, anyway. How much fat gain have you seen so far - bulking 24lb in 9 months is pretty fast. How old are you?
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