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  1. #1
    Registered User lexloci90's Avatar
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    Need help, cannot bench for the life of me

    Hi everyone,

    Have been lifting roughly two years; 6'5 roughly 225, cannot for the life of me get my bench up

    Squat: 1RM 345; can hit 315 for 5 (low bar, parallel, raw)
    Deadlift: 1RM 435 (no straps no belt)
    Overhead Press: 1RM 155 (dead stop from the chest, feet shoulder width, no cheating, no belt)
    Push press: 185 for 3
    Weighted Chin-Up: 4 reps w/ 50 pounds (can get 10 more pounds if i use a NG)

    not the most impressive lifts but i think decent for 2 years, but

    Bench press: 185
    Failed 155 on the 6th rep
    Chest looks about that way too

    Would appreciate any help on where I'm going wrong; this has to be a technique issue, right? Thanks!

    I try to hit 3,000 calories a days; and generally end up between 3200-3800 depending on how hungry I am; I ride a desk when I'm not training; prefer to eat high protein, high carbs, lower fats

    Today:

    on rising:
    2 scoops whey

    breakfast:
    100g oats
    6 egg whites
    1 egg
    supplements (b vitamins; d vitamins; fish oil)

    lunch:
    lb of chicken
    100g rice

    dinner:
    lb of turkey
    100g of rice

    and some ice cream (probably about 400 calories worth; there's a good brand here and its all cream from ccows on the farm and real sugar and I figure I'm eating clean every where else)

    veggies with every meal, had a banana before training (I train in between lunch and dinner)

    I'm 29; would love to hit 225 before I turn 30
    Last edited by lexloci90; 02-23-2018 at 04:55 PM. Reason: Included diet
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  2. #2
    Furniture Lifter Champ fluidZ's Avatar
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    subscribed... still struggling with 135 reps...
    5'8 202lb

    315 squat
    385 dead
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    Registered User fatboyslim93's Avatar
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    Welcome to the ****ty bench club, we're collecting donations to have shirts made.
    Projected maxes Bench:260 squat:400 Deadlift:520
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    Registered User SA249's Avatar
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    Most likely there is a technical issue surrounding your bench.

    Being 6'5 and 225 is not helping you out at all either. Gaining weight will make a significant difference, and is always the easiest way to get a bench press moving.

    Getting lifts that aren't bench press, but have similar movement aspects to bench will help as well. A stronger dumbell press, floor press, overhead press, tricep extension, etc will all build towards a stronger bench.
    Multi ply powerlifter trying to be skinny and lift raw

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    Originally Posted by lexloci90 View Post


    Today:

    on rising:
    2 scoops whey

    breakfast:
    100g oats
    6 egg whites
    1 egg
    supplements (b vitamins; d vitamins; fish oil)

    lunch:
    lb of chicken
    100g rice

    dinner:
    lb of turkey
    100g of rice

    and some ice cream (probably about 400 calories worth; there's a good brand here and its all cream from ccows on the farm and real sugar and I figure I'm eating clean every where else)

    veggies with every meal, had a banana before training (I train in between lunch and dinner)

    I'm 29; would love to hit 225 before I turn 30
    A total@A body weight
    Jesus, Powerlifting, Strongman, foggy mirrors.
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  6. #6
    Registered User BohemianSlav's Avatar
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    Had the same issue when I started my bench would alwas lag behind while my other lifts exploded. 6ft3 long arms and legs. Fixed it by fixing my form, getting a proper wide grip and not having my elbows at a parallel which used to work my shoulders instead of my chest. Also properly retracting the scapula and using leg drive with the heavier weights helped me tremendously
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  7. #7
    Above average Junsuiakai's Avatar
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    Might sound strange, but getting a pump in the back, helps tremendously with benching, from my experience.

    Would recommend barbell rowing with same grip as bench, and learn how to handle same weight. So row what you bench ect.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  8. #8
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    Originally Posted by lexloci90 View Post
    Hi everyone,
    Today:

    on rising:
    2 scoops whey

    breakfast:
    100g oats
    6 egg whites
    1 egg
    supplements (b vitamins; d vitamins; fish oil)

    lunch:
    lb of chicken
    100g rice

    dinner:
    lb of turkey
    100g of rice

    and some ice cream (probably about 400 calories worth; there's a good brand here and its all cream from ccows on the farm and real sugar and I figure I'm eating clean every where else)


    Wow real cows cream and real sugar and still the bench isn't going up, I don't believe it. Maybe eating even cleaner will help...
    Levicticus 27-3: set the value of a male between the ages of twenty and sixty at fifty shekels of silver, for a female, set her value at thirty shekels
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  9. #9
    Registered User Etaliyx's Avatar
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    I struggled with my bench for a long while, i hit 265 like 9 months ago and for a good 6 months after it only got worse. It was my programming, i wasn't training anything right. My technique i find is working very well, find something that works very well for you so you can duplicate clean reps every time you bench.

    Focus on adding a lot of volume for like 7 weeks. I benched 280 three weeks ago at 5'9" 186lbs, mind u i have little trex arms so its easier for me. But nonetheless get that volume in.
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  10. #10
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    Surpised no one has said this but, are you gaining weight? Doesn't matter how many calories the above is or isn't, if you're not gaining weight it's not enough
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  11. #11
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    Originally Posted by Etaliyx View Post
    I benched 280 three weeks ago at 5'9" 186lbs, mind u i have little trex arms so its easier for me. But nonetheless get that volume in.
    I pulled 300lb my first week of training, having never touched a barbell or dumbbell before in my life. I was nearing 4 plates after 12 weeks. (granted my form was horrible and I had to reset like 50% to avoid getting a hernia bc ego lifting and noobs don't mix)

    My arms be like:







    What is this high volume you speak of though?



    P.S.,
    If pterodactyls are good at DL, and Trex are good at Bench, which dinosaur is good at squat??
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    It has been the biggest struggle.

    It is to hard to tell with the info given. Your tall which like said above can hurt, but hey, huge advantage on the deadlifts.

    I had to spend a lot of money on coaching. Technique was huge for me. 20 percent increase with some adjustments.

    I ran the 5/3/1 Boring But Big routine.

    Diet is the hardest thing to do. Maybe less ice cream and more something else. But I am not a nutrition expert. Its also tough to say but a calorie surplus always helps with pure strength

    Wish you luck in your journey.
    “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Socrates

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    Registered User lexloci90's Avatar
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    Originally Posted by SA249 View Post
    Most likely there is a technical issue surrounding your bench.

    Being 6'5 and 225 is not helping you out at all either. Gaining weight will make a significant difference, and is always the easiest way to get a bench press moving.

    Getting lifts that aren't bench press, but have similar movement aspects to bench will help as well. A stronger dumbell press, floor press, overhead press, tricep extension, etc will all build towards a stronger bench.
    Thanks, I can do weighted dips with two plates; so I think it has to be something with my technique. I can dumbbell press with the 70s for reps but I'm definitely doing something wrong with the barbell

    update: I hit 185 for a triple today, but I set the bench on a very light incline (I guess it would be 1 on most benches) was also able to DL 405 for 5, and still have no idea why my push press is stronger than the bench; also was able to hit 145 for 6 on my overhead press
    Last edited by lexloci90; 03-04-2018 at 10:13 AM.
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    Registered User lexloci90's Avatar
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    Originally Posted by Etaliyx View Post
    I struggled with my bench for a long while, i hit 265 like 9 months ago and for a good 6 months after it only got worse. It was my programming, i wasn't training anything right. My technique i find is working very well, find something that works very well for you so you can duplicate clean reps every time you bench.

    Focus on adding a lot of volume for like 7 weeks. I benched 280 three weeks ago at 5'9" 186lbs, mind u i have little trex arms so its easier for me. But nonetheless get that volume in.
    Thanks, I'm not sure how to program benching with overhead pressing. I actually prefer overhead pressing (was able to hit 2x6 @ 145 and 1x5 @ 150) and dumbbell pressing but only barbell bench because I figured there's no excuse for me not hitting 225
    Last edited by lexloci90; 03-04-2018 at 10:14 AM.
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    Registered User lexloci90's Avatar
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    Originally Posted by FunkymonkAW View Post
    Surpised no one has said this but, are you gaining weight? Doesn't matter how many calories the above is or isn't, if you're not gaining weight it's not enough
    I've managed to go from 160 to 230 in 2 years; not all of it is muscle obv
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  16. #16
    Registered User lexloci90's Avatar
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    Originally Posted by Beachmuscles13 View Post
    It has been the biggest struggle.

    It is to hard to tell with the info given. Your tall which like said above can hurt, but hey, huge advantage on the deadlifts.

    I had to spend a lot of money on coaching. Technique was huge for me. 20 percent increase with some adjustments.

    I ran the 5/3/1 Boring But Big routine.

    Diet is the hardest thing to do. Maybe less ice cream and more something else. But I am not a nutrition expert. Its also tough to say but a calorie surplus always helps with pure strength

    Wish you luck in your journey.
    Thanks, I think that day was from a weekend at my nephew's party; I generally eat clean but will have a piece of cake or a scoop of ice cream on the weekends
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    Talking

    240@8/115@10/255@8 ..kgs

    Come at me with a poverty bench ratio..

    (Yes squat was to depth and dead was no hitch n locked lol)


    Good clean, none grinding reps with sufficient volume for your level to make gainz..

    If novice.. LP.. past that a texas method or 531 will take most people a long way!

    But **** form, nutrition and recovery will hinder this. Any combination of the above will be detrimental.
    Last edited by MyEgoProblem; 03-02-2018 at 01:09 PM.
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    I've always been a pretty good bench presser, but my advice has worked on all my friends, so I know it's not just me. I used a simular formula in High school, got a 325 bench at 183 lbs as a Jr, stopped working out completely soon after that for 2 years, 2 year later improved my program, got a 385 bench after 4 months back in the gym, in those 4 months I also got my 6 ft 175 lbs friend to go from a 235 bench to 315.

    All we did was Bench 3x a week, Mon, Wen, Fri, and also do every push/pull accessory we could think of after benching.

    Mon 5x5 with 80%
    Wen 10x3 with 85%
    Fri 6x6 with 75%
    Height 5'8
    Weight 180
    Bench Press 385
    Squat 455
    Deadlift 545
    Age 21
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    Post a video. I believe anyone with a dick can bench 315lbs, benching is easy
    Bench 402 (ace)/ 385 (440 in slingshot)
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  20. #20
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    tbh you're just weak in general. your lifts should be higher especially at your bodyweight.
    S/B/D/OHP: 405/265/495/180

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  21. #21
    Furniture Lifter Champ fluidZ's Avatar
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    Originally Posted by WorldClassDBag View Post
    tbh you're just weak in general. your lifts should be higher especially at your bodyweight.
    I think they are decent, especially since raw and guessing good form.

    The point though, is that the bench lagging a good deal behind... obviously not as bad as some others of us in the thread *cough cough*


    Have yet to see an inspirational case here though.... just people with good bench saying what they did... which i guess is better than nada.. but I want to see a weak ass bencher go to at least a normal bencher !!

    we need hope!!
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    Registered User NotThatUgly's Avatar
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    If you think real sugar and farm-cow cream is relevant to bench press then you don't know **** about nutrition. Your diet looks like a bodybuilder diet not a powerlifter diet.
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    5’9 176lbs, 17.

    Squat 325x5
    Deadlift 390x7
    Bench 210x5. Ye my bench SUCKS ASS.
    Squat- 450lbs
    Bench- 260lbs
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    Originally Posted by Matthewthao30 View Post
    I've always been a pretty good bench presser, but my advice has worked on all my friends, so I know it's not just me. I used a simular formula in High school, got a 325 bench at 183 lbs as a Jr, stopped working out completely soon after that for 2 years, 2 year later improved my program, got a 385 bench after 4 months back in the gym, in those 4 months I also got my 6 ft 175 lbs friend to go from a 235 bench to 315.

    All we did was Bench 3x a week, Mon, Wen, Fri, and also do every push/pull accessory we could think of after benching.

    Mon 5x5 with 80%
    Wen 10x3 with 85%
    Fri 6x6 with 75%
    I never made much for gains when I benched 3 times a week . To me, muscles have to heal properly between workouts , and without some questionable supplements, I don’t know how this would work .
    I make my best gains when I bench once every 8 days ,and found I had a hard time improving my bench if I increase the frequency of benching. I really wish I could bench more frequently, but I go downhill if I do .

    My other trick that works for me , is get well warmed up with sets till I get to 155 pounds . Then I jump to the heaviest I can handle for 4-5reps .
    If I do a set of 155-8 , followed by a set at 185-6, I would be to fatigued to do 225. So I jump right to 200’s and do well .
    Found I was getting 200-5, so as soon as I got to 6 reps I added 5 pounds .
    Did this for a month and the next thing you know I’m doing 225-4 .
    Last edited by MajorTendonitis; 03-31-2018 at 10:44 PM.
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    Registered User fpstraining's Avatar
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    Hey man, I'm new on here and would love to help you out.

    First off, screw eating clean for strength purposes.

    Post your training plan and a video of you benching or shoot me a private message.
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    Thanks for all the advice,

    Update, asked one of the older guys at my gym for advice; he is in his 40s but he moves serious weight (we both lift at 5am so we see each other in the gym); he told me my bench grip was way too narrow (I was benching with my hands just where the knurlings next to the center begin) he told me to move it out to my ring finger on the ring; also told me its ok to bench a bit higher (i was hitting my lower abs, he said anything underneath nipples is fine and not to exaggerate) he also told me to drop the whey shakes and to drink milk and eat meat, he also told me to eat a peanut butter sandwich with every meal; try to get the scale weight up 1 or 2 lbs a week, also, he told me to row 2x as much as i bench; told me i should get to 250-260 pounds and he said you won't be fat at that weight if you lift

    long story short, dl is up to 485, squat is a 380, and benched 225 for a double today first time in my life, feels good, strict press is also at 190; weight is up about 10 pounds and mirror says it looks like good weight; told me to stay at 225 til i can hit 12 then to jump right to 275

    food + technique + heavy lifting = results, who knew
    Last edited by lexloci90; 04-18-2018 at 06:23 PM.
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    Glad you figured it out, because 185 @225 was pretty bad. Yes, grip width is very important. Other helpful tips for the next time you test your 1RM.

    • Carb up an hour before.
    • Stretch chest, shoulders, triceps, and wrist
    • Warm up sequence; 45x10, 95x6, 135x4, 175x2, 205x1
    • Add 225 — Laying down before un-racking the bar should be over your eyes.
    • Begin leg drive and then take a deep breath, hold it as you contract your shoulder blades, now un-rack.
    • Exhale once bar is stable over your chest.
    • Take a deep breath again, keep shoulder blades contracted and begin decent while maintaining tension and leg drive.
    • When bar touches chest below nipples, arms should be 45degree from body. Do not flare elbows out at 90degree.
    • Press up and lock out. Rack it. Add 20lbs —try again.
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    Originally Posted by lexloci90 View Post
    Thanks for all the advice,

    Update, asked one of the older guys at my gym for advice; he is in his 40s but he moves serious weight (we both lift at 5am so we see each other in the gym); he told me my bench grip was way too narrow (I was benching with my hands just where the knurlings next to the center begin) he told me to move it out to my ring finger on the ring; also told me its ok to bench a bit higher (i was hitting my lower abs, he said anything underneath nipples is fine and not to exaggerate) he also told me to drop the whey shakes and to drink milk and eat meat, he also told me to eat a peanut butter sandwich with every meal; try to get the scale weight up 1 or 2 lbs a week, also, he told me to row 2x as much as i bench; told me i should get to 250-260 pounds and he said you won't be fat at that weight if you lift

    long story short, dl is up to 485, squat is a 380, and benched 225 for a double today first time in my life, feels good, strict press is also at 190; weight is up about 10 pounds and mirror says it looks like good weight; told me to stay at 225 til i can hit 12 then to jump right to 275

    food + technique + heavy lifting = results, who knew
    How the fk you pressing 190 though xD I'm 6'3" with long arms too, bench is going up as long as I keep eating, but press fking sucks.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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    Registered User Rogar1's Avatar
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    Originally Posted by fluidZ View Post
    subscribed... still struggling with 135 reps...
    5'8 202lb

    315 squat
    385 dead
    Effective
    Rogar
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    Originally Posted by FaIIen View Post
    How the fk you pressing 190 though xD I'm 6'3" with long arms too, bench is going up as long as I keep eating, but press fking sucks.
    I love the press and train it more than the bench; also strong shoulders from all the power cleans in college
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