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  1. #1
    Registered User Darkseidd21's Avatar
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    Question Give me the best bench progression for beginner

    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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    Registered User BeginnerGainz's Avatar
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    It probably has nothing to do with not doing something “optimally”.

    These kinds of walls just happen from time to time.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    It probably has nothing to do with not doing something “optimally”.

    These kinds of walls just happen from time to time.
    it's very annoying 3 weeks no progress, eating 3000+ kcal every day sleeping 8+hrs, and I can't even bench 225 for 1, annoyed being stuck at those female weights for bench press
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    Registered User air2fakie's Avatar
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    You don't need "the best". If something stalls or isn't working for you, change it. At 185 lbs it's a programming issue if you can't squeeze more out of yourself over time.

    And you don't need to test your 1RM every week.
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    Han shot first! TolerantLactose's Avatar
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    How much do you weigh?
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    Registered User Darkseidd21's Avatar
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    Originally Posted by TolerantLactose View Post
    How much do you weigh?
    142 today morning
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    Registered User Darkseidd21's Avatar
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    Originally Posted by air2fakie View Post
    You don't need "the best". If something stalls or isn't working for you, change it. At 185 lbs it's a programming issue if you can't squeeze more out of yourself over time.

    And you don't need to test your 1RM every week.
    yeah I'm asking for good bench program for beginner cause 3x5 clearly is not working for me like on squats and deadlifts
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  8. #8
    on probation weiss1967's Avatar
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    Originally Posted by Darkseidd21 View Post
    So any bench experts DM me some program to get to 275.dead srs
    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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    Registered User Darkseidd21's Avatar
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    Originally Posted by weiss1967 View Post
    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.
    If I'm repping 225 for 20 reps next summer I'll give u 225$ srs.Also I do this first and then continue with the other stuff like incline,cables..?
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  10. #10
    Registered User paulinkansas's Avatar
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    Originally Posted by Darkseidd21 View Post
    If I'm repping 225 for 20 reps
    That puts you in the NFL category. National Football League. It's a professional sport in America.
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    Registered User EliKoehn's Avatar
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    Originally Posted by BeginnerGainz View Post
    It probably has nothing to do with not doing something “optimally”.

    These kinds of walls just happen from time to time.
    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.
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  12. #12
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    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 lol
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    Registered User Darkseidd21's Avatar
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    Originally Posted by paulinkansas View Post
    That puts you in the NFL category. National Football League. It's a professional sport in America.
    lol no I don't want to play I'm the nfl but I do want to bench 225 for 20+ reps
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    Registered User Darkseidd21's Avatar
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    Originally Posted by EliKoehn View Post
    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.
    in the end u reached that 315 gj man, not a lot of guys at my gym who bench 275 let alone 315
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    Registered User Darkseidd21's Avatar
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    Originally Posted by MajorTendonitis View Post
    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 lol
    I'm working out for 9 months,I started benching 3 months ago,I usually start with an empty bar for 10 reps then I add 25s for 5 reps, 35s for 3 and then I jump to my first working set and aim for 5 reps and when I hit my 5 on my 1st set then I add 5 pounds it worked pretty well until I 3 weeks ago.
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    on probation weiss1967's Avatar
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    Originally Posted by Darkseidd21 View Post
    lol no I don't want to play I'm the nfl but I do want to bench 225 for 20+ reps
    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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    Originally Posted by Darkseidd21 View Post
    in the end u reached that 315 gj man, not a lot of guys at my gym who bench 275 let alone 315
    Thanks. Just got 275 for a couple sets of 8 yesterday actually. Not quite to 225 x 20 but that's a goal in sight. Can consistently get 16 and best was 17 though.

    Buut.. I weigh 255 so that obviously factors in to make it less impressive.
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    Originally Posted by weiss1967 View Post
    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?"
    no I won't be same guy definitely benching 225 for 20 and now 135x12,now I'm skinny boy then ill be a tank . So 5x20 it's a lot of volume and of course The DOMS are gonna be insane, so any tips how to reduce DOMS first couple of weeks?
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    Registered User Darkseidd21's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks. Just got 275 for a couple sets of 8 yesterday actually. Not quite to 225 x 20 but that's a goal in sight. Can consistently get 16 and best was 17 though.

    Buut.. I weigh 255 so that obviously factors in to make it less impressive.
    even at 255 that's really good bench u bench ur bw for 10+reps which is very good, also ur 6'2 which is very tall.
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    Originally Posted by Darkseidd21 View Post
    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
    If you're stuck or hit a plateau, I'd recommend dropping the rep count something like 8 reps per set may help
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  21. #21
    on probation weiss1967's Avatar
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    Originally Posted by Darkseidd21 View Post
    no I won't be same guy definitely benching 225 for 20 and now 135x12,now I'm skinny boy then ill be a tank . So 5x20 it's a lot of volume and of course The DOMS are gonna be insane, so any tips how to reduce DOMS first couple of weeks?
    Don't worry about DOMS, at three times weekly, the frequency will take care of that. They will go away by the end of first week and never come back.
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    Originally Posted by MarkGarro95 View Post
    If you're stuck or hit a plateau, I'd recommend dropping the rep count something like 8 reps per set may help
    did it the past week.. Still couldnt move 135 past 12
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    Originally Posted by weiss1967 View Post
    Don't worry about DOMS, at three times weekly, the frequency will take care of that. They will go away by the end of first week and never come back.
    okay I'm starting this program Monday, iff I bench 225 for 5 in the next 5-6 months ill be very happy
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    Originally Posted by Darkseidd21 View Post
    it's very annoying 3 weeks no progress, eating 3000+ kcal every day sleeping 8+hrs, and I can't even bench 225 for 1, annoyed being stuck at those female weights for bench press
    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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    Originally Posted by RapidFail View Post
    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.
    around 9 months maybe less don't keep trackin that but first 2 months was just screwing around not eating enough not lifting hard enough so 7 months and I started at 118 I'm now 142lbs,but i didn't bench until 3 months ago.
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    Originally Posted by Darkseidd21 View Post
    around 9 months maybe less don't keep trackin that but first 2 months was just screwing around not eating enough not lifting hard enough so 7 months and I started at 118 I'm now 142lbs,but i didn't bench until 3 months ago.
    Then you've made great progress - well done!
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    Originally Posted by RapidFail View Post
    Then you've made great progress - well done!
    thanks I'm still skinny I'm aware of that but bulking to 190 maybe we'll se just the bench annoys me very.
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    Originally Posted by Darkseidd21 View Post
    thanks I'm still skinny I'm aware of that but bulking to 190 maybe we'll se just the bench annoys me very.
    Good progress so far and good luck going forward. When you finally get that 275 it will feel awesome.
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    Originally Posted by EliKoehn View Post
    Good progress so far and good luck going forward. When you finally get that 275 it will feel awesome.
    that 275 looks way off for me first 225 then that 275, and hopefully 315,but thanks and I'll do my best even with my not so great genetics
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    Originally Posted by Darkseidd21 View Post
    that 275 looks way off for me first 225 then that 275, and hopefully 315,but thanks and I'll do my best even with my not so great genetics
    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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