I bench 90kg for 10 reps after 3 months of training. I'm quite disappointed as my friend and I started at the same time and he's benching 110kg for 10 reps, although he weights 15 kgs heavier. I weigh 75 kgs at 6"1.
I can do 15 reps of pullups in a set (full extension). I think i'm at 10 %bf (I can see my six pack nice and hard in good lighting). My curls aren't that great - just 35kgs for 10 reps (with good form), although to be fair I don't train my bi's a lot..
So yeah, how do I increase my bench?
Just to be clear, I don't squat or deadlift. As a straight man, I really really don't want to look like one of those guys with a big posterior. It's a disgusting look to me, but to each their own. I do have decent sized quads from leg extensions, which are more than good enough for aesthetics.
My program: 5 day split with bench every 3 days, lots of back work (T-bar rows + pullups) and lots of tricep work (pushdown machine + overhead extensions). Some quad extensions via machine.
EDIT: can't reply to the comment, so adding my response here
@David: No. I'm asking how to increase my bench. I provided a datapoint b/c I think my progress could've been better. Bodyweight might be factor, but it isn't everything.
@Thomas Not really. I know several guys who are 100kg+ reps in like 4-5 months of training.
@C.Lange Of course I meant full reps, to lockout. I don't know what program you follow, but browsing through this site it seems like everyone wants to squat/deadlift for "anabolic hormones." That's some crazy BS lol. If you want a stronger bench and strong arms, you have to bench. If you want big glutes, go squat. Talk to any big guy (non-powerlifter) at a gym with BIG arms and you'll rarely see them deadlifting/squatting. If you're training for aesthetics you need to work our back/triceps/chest. My friend and I squatted just a couple times for fun in the last 3 months - there's literally no benefit to it other than increasing glute size (which is not what a straight man should go for, but to each their own)
@Eric how long do newbie gains last?
Also, I just a new PR today: 95KGs for 8 reps :D
LMAO what's with all the downvotes? 😂😂
LMAOOO continue deleting my edits, mods. This place is an elitist, jerkfest full of newbie gym scientists pretending to know more about strength than actually having the strength to bench a decent weight. Have fun downvoting, editing out my posts, and pretending to be smart, MR DEE.