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  1. #1
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    Question 100lbs weighted dips for rep but can't bench 185

    What the f is this,I literally do below parallel weighted dips with 100lbs for reps and I can't bench 185,also my incline isn't that high either its 145 for 5 reps. What could tf be the problem with the benches,someone said its shoulders but I do seated DB presses with 55lbs for 5-6 reps so I don't know why I can't even bench 185 let alone 225??
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    Registered User air2fakie's Avatar
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    Train BP & variations, rather than dips & db ohp.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by air2fakie View Post
    Train BP & variations, rather than dips & db ohp.
    I have push day, so on push day I do incline bench, ohp work(dumbbells or barbell), dips, and shoulder and triceps isos. Should I replace the incline with flat on the 2nd push day or the ohp work with the flat?
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    Registered User air2fakie's Avatar
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    Originally Posted by Darkseidd21 View Post
    I have push day, so on push day I do incline bench, ohp work(dumbbells or barbell), dips, and shoulder and triceps isos. Should I replace the incline with flat on the 2nd push day or the ohp work with the flat?
    I dunno what's suitable for you, I just wouldn't judge how much you should lift on one exercise by totally different ones.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by air2fakie View Post
    I dunno what's suitable for you, I just wouldn't judge how much you should lift on one exercise by totally different ones.
    No I was just surprised at how much I dip and ohp correlated to my bw which is 129lbs,also 130 is my OHP, but I struggle to bench 185,cause everyone say if u have good ohp or dip then ur bench is gonna be big
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    Registered User air2fakie's Avatar
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    Originally Posted by Darkseidd21 View Post
    No I was just surprised at how much I dip and ohp correlated to my bw which is 129lbs,also 130 is my OHP, but I struggle to bench 185,cause everyone say if u have good ohp or dip then ur bench is gonna be big
    Not sure what you were expecting since you just described your Push day and it didn't even have BP in it, plus you weigh 129 lbs.
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    Originally Posted by Darkseidd21 View Post
    No I was just surprised at how much I dip and ohp correlated to my bw which is 129lbs,also 130 is my OHP, but I struggle to bench 185,cause everyone say if u have good ohp or dip then ur bench is gonna be big
    You posted about BP a little too often lately. I would ease up on everything bench, get “un-fixed” about it. There is a chance you are overdoing it.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by weiss1967 View Post
    You posted about BP a little too often lately. I would ease up on everything bench, get “un-fixed” about it. There is a chance you are overdoing it.
    Yeah, I'm planing to start a powerlifting in near future so the bench is laggin a lot compared to other exercises
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    Originally Posted by Darkseidd21 View Post
    What the f is this,I literally do below parallel weighted dips with 100lbs for reps and I can't bench 185,also my incline isn't that high either its 145 for 5 reps. What could tf be the problem with the benches,someone said its shoulders but I do seated DB presses with 55lbs for 5-6 reps so I don't know why I can't even bench 185 let alone 225??

    What’s your body weight?

    Pretty sure at a BW of around 225 I was hanging 3x45 plates for six reps. My bench at that time was probably 315-365 at most.
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    Registered User WolfRose7's Avatar
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    Originally Posted by Darkseidd21 View Post
    Yeah, I'm planing to start a powerlifting in near future so the bench is laggin a lot compared to other exercises
    Then don't have a shoulder day. And run actual bench variations minimum 2x a week. Personally I've little success with less than 4x frq on bench, but steady progress when I hit 4x 5 or 6 movements consistently.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by WolfRose7 View Post
    Then don't have a shoulder day. And run actual bench variations minimum 2x a week. Personally I've little success with less than 4x frq on bench, but steady progress when I hit 4x 5 or 6 movements consistently.
    it's not like shoulder day, I just do seated dumbbell press and military press just to up my benches cause that's what ive been taught that any ohp work will help ur bench big time so that's why I include them also ohp work is good for shoulders health
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    Registered User air2fakie's Avatar
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    Originally Posted by Darkseidd21 View Post
    it's not like shoulder day, I just do seated dumbbell press and military press just to up my benches cause that's what ive been taught that any ohp work will help ur bench big time so that's why I include them also ohp work is good for shoulders health
    OHP won't help your bench as much as bench+variations, and is only good for your shoulder health until it's not. Regardless, it doesn't sound like it's doing much for you personally on BP beyond where you already are.
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    Originally Posted by air2fakie View Post
    OHP won't help your bench as much as bench+variations, and is only good for your shoulder health until it's not. Regardless, it doesn't sound like it's doing much for you personally on BP beyond where you already are.
    yeah maybe ur right bout that I think u pointed out maybe the weight could be a factor, today I'm 130lbs heaviest I've been on this bulk 5 months already in started 120lbs bw now 130 incline got up 40+lbs for reps the 1rm maybe even more..
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    This doesn't sound like you have a very structured approach to practicing BP.
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    Originally Posted by GeneralSerpant View Post
    This doesn't sound like you have a very structured approach to practicing BP.
    Yeah I don't maybe I've been taught the wrong way i thought if I had good incline and military that automatically means I will have a good bench, i weight 129lbs,I can rep 135 on incline for 8 or 9 and I can military press 125lbs clean 2 reps and I thought I'm gonna get 185 with ease on bench lt turns out I can't even do that for 1 and I was very pissed off..
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    Not sure what you're overall programming is like but if you want to get better at bench, it needs to be a priority in your training. Being good at benching requires quite a bit of skill and that skill needs to be practiced regularly to see consistent progress. That doesn't mean taking every set to failure. Probably need good volume in the 70-90% range with leaving at least 1 rep in reserve until your last bench set. Run a powerlifting type of program for 6-12 weeks and see if you are able to make any improvement. Experiment a bit with your setup, grip width and barpath. Being able to get tight and into a good position makes a huge difference for me in the amount of weight I can bench.

    EDIT: Just read that you're 129 pounds... It's going to be hard to have a big bench at 130 pounds. Unless you're like 5'3 you probably need to gain some weight. Bench reacts very positively to a calorie surplus... for me at least.

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    Registered User Darkseidd21's Avatar
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    Originally Posted by Millz12323 View Post
    Not sure what you're overall programming is like but if you want to get better at bench, it needs to be a priority in your training. Being good at benching requires quite a bit of skill and that skill needs to be practiced regularly to see consistent progress. That doesn't mean taking every set to failure. Probably need good volume in the 70-90% range with leaving at least 1 rep in reserve until your last bench set. Run a powerlifting type of program for 6-12 weeks and see if you are able to make any improvement. Experiment a bit with your setup, grip width and barpath. Being able to get tight and into a good position makes a huge difference for me in the amount of weight I can bench.

    EDIT: Just read that you're 129 pounds... It's going to be hard to have a big bench at 130 pounds. Unless you're like 5'3 you probably need to gain some weight. Bench reacts very positively to a calorie surplus... for me at least.

    Just my 2 cents
    Yeah ur right bout the bench, I watched some form tutorials on yt for bench and I must say my form was so bad prior to watching those yt videos that I just felt bad for not watching those a long time ago,today benched 135 for like 15 reps after military press, so fresh I should be able to put 135 for like 17-18 which is good considering I'm little bit under 130lbs, and my form still needs some work, so with solid form I bet I can do 20 reps fresh with 135 and then after I hit 20+ reps with 135 will try even 225,also thanks for the info bout the calorie surplus weight and bench,and I'm ashamed of running some powerlifting program and I can't even bench 2 plates..Also my push day is like military press, bench press, weighted dips and some iso s for delts and tris, sets are 3 5 7 for military and dips and for the bench I just don't feel like going heavy cause I saw how bad my form was and I'll be working with 135 for reps.. Thanks

    Edit:also height is 5'11
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    You're 129lbs at 5 foot 11 of course you can't bench alot. The reason your dips are decent is because of your low weight. I'm 3 inches taller than you and weigh about 185lbs and I think I look skinny. Factoring in my height compared to you I would say I'd have to be about 140lbs to match your weight for your height and at that weight I'd look like an anorexic. Bulk up for a long time is my advice
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    Registered User Darkseidd21's Avatar
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    Originally Posted by safcpaul View Post
    You're 129lbs at 5 foot 11 of course you can't bench alot. The reason your dips are decent is because of your low weight. I'm 3 inches taller than you and weigh about 185lbs and I think I look skinny. Factoring in my height compared to you I would say I'd have to be about 140lbs to match your weight for your height and at that weight I'd look like an anorexic. Bulk up for a long time is my advice
    will do man thanks for the advice,sucks big time seeing other guys rep 225 even 315 and I can't even bench 225 for one...
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