JESUS FUCKING CHRIST /fit/
What the hell is wrong with me, I've been lifting for a whole year and my bench fucking sucks.
It feels so fucking heavy all the time I can barely push the weight up. I've read so much about form and watched so many fucking videos and still having issues pushing the weight up.
I arc my back, I retract my scapula, my whole body is tight, I lift the weight with a slight angle, from my tips to my shoulders. I make sure my elbows don't flare. I try to leg drive. I grab the bar very hard. I tried wider grip, closer grip. I tried to "brake" the bar towards my feet. At this point I don't know what the fuck is holding me back.
I can row 210lbs for 3x5, I can deadlift 365 for 1x5, I can OHP 135lbs for 3x5, I can squat 280 3x5. What the fuck is wrong with me? Why can't I even bench my own weight?
I'm only at 190lbs 3x5 and I weight 205lbs god damn.Eating more barely makes any difference, adding 2.5lbs per session is extremely hard.
I did Candito Upper/Lower for 6 months, now I'm on SL and my progress is better but it still fucking sucks.
How the fuck do I get that bench up? please send help
bench in a rack with safety rail spotter arms
that change a lone for me made me go from a 105-110kg bench to a 140kg bench within a year (after already having lifted for 3.5 years)
i was basically mentally fucking myself on bench b/c no spotter and no safety rail arms in a normal bench press.
Does your wrist bend back?
Have you looked into Hepburn program?
how about dropping some weight first fatty
>205
>mfw
>>36393762
Were
>>36393790
>>36393790
you scared of the weight or you didn't even realize you were?
>>36393762
me again.
removing the fear of failing (spotter arms can catch 1000bs+) made progressing suddenly easy
i was spending all that time squatting and never worrying about failing cus of spotter arms to catch the weight.....surprised it took me that long to figure out you can bench in a rack lol
inb4
>benching in the rack
>austinpowers.jpg
i lift at home now, so i can do whatever i want, fags.
>>36393790
I'm 6', not that fat.
Deload and alternate between volume sets and heavy sets. Aim for like 5x10 and then the other bench days aim for 3x5 or even 1x5
>He needs a spotter.
If you're not able to feel when you're about to fail then you're never gonna make it.
Do weighted chest dips, lean forward so it's not tricep dips, then see how sore your titties are after it. It's my favorite exercise than benching, I've been at a plateau at 280 and I really prefer dips over benching one hunnit percent
>>36393842
I barely feel dips in my chest. Yes I lean forward
>>36393789
I'm not sure if it bends.I don't hold the bar with my fingers but the base of my palm as I should.
I'll look into Hepburn tho, thanks.
>>36393733
>I can row 210lbs for 3x5, I can deadlift 365 for 1x5, I can OHP 135lbs for 3x5, I can squat 280 3x5. What the fuck is wrong with me? Why can't I even bench my own weight?
It's because you can't cheat on bench and you're just weak overall m8. Assess your form on everything else
>>36393859
Do the movement slower and add like 100 lbs to it. Have someone check your form very extensively and focus on pushing with your chest instead of your arms. You'll go slower and seem weaker but you'll actually make gains
>>36393859
I really feel them in my chest when I lock out at the top and squeeze.
Something I've noticed with ALL exercises: if it doesn't feel right after a extended period of time (i.e. not first few times when the movement feels weird because you're not used to it) something is wrong with your form and that's what's holding you back. Any exercise done right will feel right. I had the same exact issue with bench. Everything felt unstable and inconsistent. The solution was my grip width was too wide, even though I've decreased it before. It's probably not your issue but still. The movement should feel really mechanic, like a robot doing the same programmed movement over and over. If it doesn't then something is wrong.
>>36393876
I'm very strict on my form, I know it's good on all my other lifts, maybe expect squat sometimes.
>>36393877
Alright, I'll try it
>>36393876
>you can't cheat on bench
>>36393733
Feel the same, bro.
I squat 130kg, DL 145kg and bench only 65kg.
>>36393733
Don't arch your back or leg drive idiot, those are things to do in order to make your bench easier - I.e. not use your weak ass chest as much. If you want to IMPROVE make it as hard as possible.>>36393733
>>36393733
I'm 200lbs and can bench 285 after 9 months of training. You just gotta hit more volume to get through the struggle.
>>36394023
That has to be one of the shittiest advice I have ever read, do not do this OP.
>>36394023
Don't listen to stone cold retards like this guy OP
>>36394029
>I bench 285lbs after 9 months of lifting
>I mean serious lifting
>I was going to the gym and lifted for 3 years already before but I just fucked around h-haha.
Getting enough sleep? Food? Hitting isolated chest after bench? Find a guy at your gym who lifts heavy and ask him to check your form.
>>36394125
Sleeping 7.5 hours on average. More when I know I'll hit the gym the day after. I also get AT LEAST 100-150g of prot a day.
A guy who bench 4 plates for reps spotted me and told me my form was nice.
"I've been wifting for a whole year" :'( :'( :'( :'( lol pathetic faggot.
>>36394164
wat
Youre going to stall OP, just keep pushing through it. I recommend NOT changing training and habits to supplement your bench press. Thats goin to turn out being a waste of energy. One day you just go under the bar and your like wow this is easy lets at 10 lbs
My bench progress was like this
Day 0: 115 (bw 169)
6months: 165
1yr:185(bw 185)
2yrs:205(bw 205)
3yrs: 265(bw 230)
4yrs:335(bw 215
5yrs:405(bw 208)
>>36394275
Sounds good, I think I'll just keep pushing through it 2.5lbs at a time. 15 lbs a month if I don't stall, I guess it's not so bad.
>>36393762
This, my 1rm is 245 at home in my own rack cause of safety arms. At the gym I'm lucky to push 215 x2 due to fear of dying in front of weaker people.
>>36394319
Sounds good. I was on your boat for what, about a year and a half? I was stuck at 185.
I was trying everhthing fit told me to do. They were like yo bro try incline db, try these dips mayne, try this cable bullshit, do facepulls, hey man you need like 5 days so your chest is fully recovered!
I did all this stuff and it was useless.
I went back just a regular routine benching twice a week and keeping it simple and soon i finally went up to 205 then 225 then 245 and so on.
It just takes patience
Op what is your goal? I bench 255 for 5 sets of 10, but yesterday all the benches were taken so I did dumbell bench for the first time and it was much better and felt way more natural. If you're not gonna compete then who gives a fuck what you lift on barbell bench
>>36394380
Thanks mate.
>>36393804
6'0 and 190 with those lifts is fat as fuck, grow up.
source: ex 6'0 fatty at 170lbs.
>>36394916
>6'0 fatty at 170lbs.
how
>>36393733
Jesus dude that is shit. I weigh 170 lbs, and I don't even train free weights, and I can bench that.
Do you do weighted dips? Have you ever tried gymnastics rings?
>>36394030
>>36394081
Literally the only people who Bend their backs while lifting are retards who stack too much to impress strangers and neck beards that have zero chest development.
> Give advice after you hit 3pl8 Bench
Adding more Bench volume helped me more than anything. After running SS, I started benching twice a week instead of 1.5 times. Adding backoff sets after your heavy sets is also a good idea. Slowly add the volume to allow time to adjust. Obviously, gaining some weight will help in this process.
As a side note, I've never noticed an increase in Bench strength after adding dips to my programming. I got up to BW + 100lbs for sets across and didn't feel like it improved my Bench as much as just benching more.
>"I try to make sure my elbows don't flare"
found the problem
overtucking your elbows
elbows shouldn't be flare excessively but they should be UNDER the bar
a good cue is to make sure you're lowering the the bar to the sternum like a normal bench, and "flare" your elbows as much as possible. If you're lowering to the right spot you won't over-flare
>"break" the bar toward my feet
What is this?
>>36393733
first year my bp went from 90 to 120kg
my weight 75kg
look for "Pyramid Workout"
>>36395183
>how to destroy shoulders 101
Jesus you should not be giving advice.
>>36395183
>they should be UNDER the bar
>>36393733
I feel you pain OP, I got my bench up to 205 1RM and I can't surpass it for the life of me. I've tried prioritizing chest, mixing up my workouts, doing volume days, nothings beaten that plateau so far though.
That being said I'm 145lb not 200+
>>36393804
I'm 6' 7" and weigh that much... Also having a spotter who will push you and take away the mental fear of dropping weight on yourself was really important, even if you don't realize it.
>>36393839
Pushing yourself to past your breaking point will make you stronger than always giving up before 100%
>>36393804
You have about 30lbs excess weight. Tfw I weigh 60lbs less than you and bench 270.
>>36393733
Buy some microplates, OP. If you can't progress by 2.5lb each time you should be looking to progress by 1.25. I do it for OHP and it's like magic. The difference an individual pound makes on the weight feels like nothing, but over time those 1.25s turn into 2.5, into 3.75, into 5, etc.
>>36393895
This. This so much. Like when i discovered mixed grip on deadlift or i tried tightening my glutes during OHP... Revelation moments.
Are you supposed to lift it with a slight angle?
>>36396626
>>36396723
found the retards
you risk shoulder impingement if you flare your elbows far enough to move the bar position above the sternal head instead of the mid/lower sternum
you focus on bar position FIRST, then flare elbows second
if you think elbows shouldn't be directly under the bar you're an actual idiot and can enjoy your extra moment arm and no gains
>>36394916
He could drop bodyweight. Or he could not take the easy way out and increase his lifts.
>cutting down to 170 to make your lifts seem less pathetic
AYY LMAO
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>>36393859
Also, point your elbows out more. If your elbows point straight back it doesn't hit the chest much.
