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48 votes

How much will I be able to bench press?

Given your height/weight, you are fairly lean and your running will not have done much to develop your chest muscles. Unless your other activities have worked them, I think it is unlikely you will be ...
gwaigh's user avatar
  • 964
26 votes

How much will I be able to bench press?

First off, props to your daughter. That's very respectable for a girl that age & size. Second, unless there's money on this, start with an empty bar (45 lbs). Even if you can lift more than ...
user3742898's user avatar
18 votes

How much will I be able to bench press?

Bench pressing your body weight is actually quite impressive and would take several months of training to achieve. In my experience, someone new to weight training might be able to lift 50-70% ...
Will Appleby's user avatar
11 votes

Program for people with crappy genetics?

Yes, you do need a new program, because Starting Strength is not intended to be run for any more than 3 months, and if you've been doing it for longer then you're not actually doing the program. ...
David Scarlett's user avatar
9 votes

Is Rich Piana's strength achievable without anabolic steroids?

To get some idea as to the maximum you will be able to lift while being drug tested and maintaining 75kg we can look to the IPF (International Powerlifting Federation) records. They perform checks for ...
John's user avatar
  • 6,982
9 votes
Accepted

Bench Press Form Check

First: Good work on your bench so far. The form is quite good and you've clearly worked hard. I'm also very happy to see you trying to do anything you can do to get better (for example making the ...
Nike Dattani's user avatar
8 votes

How much will I be able to bench press?

Thank you all for your answers/advice/contributions - can't say that I was expecting such a flurry! We went to the gym this evening, and it was a new experience, to say the least. Clarification: I am ...
user28207's user avatar
  • 311
7 votes

Increase bench press 1RM

I bench press once a week I personally would not expect my bench press 1RM to increase past the absolute novice level if I only bench pressed once a week. Consider bench pressing three times a week....
Dave Liepmann's user avatar
6 votes

Increase bench press 1RM

Try micro loading, benching 2-3 times a week, and eating more. See if you can find some 1 or 1 1/2 pound plates in these trying times. Speaker magnets work well if you have iron plates and can’t find ...
Frank's user avatar
  • 1,297
6 votes

Will reducing rest between sets make push ups better for hypertrophy?

When I do the feet elevated push ups, I did about 25 to get close to failure. If the scale says I'm pushing around 100-105 pounds, that seems to conflict with bench press 75% 1RM @ 110 lbs. for 10 ...
Eric Warburton's user avatar
6 votes

Maximum bench press

It is impossible to say. Interindividual variation in well controlled strength training studies is already tremendous. Stop controlling variables, as in, just live your life, it is simply impossible ...
Thomas Markov's user avatar
  • 4,230
5 votes
Accepted

Holding weights on bench press flyes

I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer. I, personally, would not perform “one more set with heavy weight stretching my ...
rrirower's user avatar
  • 6,690
5 votes

Why big weight bench press makes me feel less sore?

Delayed onset muscle soreness (DOMS) is what what we usually mean when we talk about soreness. Let me explain some basics before going to the bench press example. DOMS is caused in general by ...
MattSt's user avatar
  • 398
5 votes

Bench 225 in two months?

My current bench press 1-RM is close to 170 lbs. Is it possible to bring my 1-RM to around 225 lbs in just six weeks? As with everything, the answer is somewhere between "yes" and "no", or, as I ...
Dark Hippo's user avatar
  • 4,738
5 votes
Accepted

Should I bench press without an arch during training?

Stick with the powerlifting style benchpress. Do supplementary higher rep/lower weight dumbbell benchpresses afterwards. As you figured, benching with arched back has its benefits: it helps you ...
UnbescholtenerBuerger's user avatar
5 votes
Accepted

Analysis of the bar path in bench press

The bar above the front delts at the bottom makes flare the elbows and cause shoulder impingement. Why isn't it a problem at the top (where the bar is above the shoulders)? It's not only debatable ...
David Scarlett's user avatar
5 votes

How does a "seated chest press" machine differ from a regular bench press?

Generally, the main difference between free weights and machines is the use/non-use of stabilizing muscles. When you do any free weight exercise, you have to work to keep the weights on the correct ...
Justin Hehli's user avatar
5 votes

Program for people with crappy genetics?

I've got a couple points to add and I didn't want to tack them onto David's answer as comments. For the record, I believe David has hit quite a few great points. I do believe the mental game in ...
C. Lange's user avatar
  • 4,589
5 votes

How to up my bench?

You've got two pathways to increase your bench press: more muscle and better technique. Both have quite a few answers on the site so you can browse around but the summary of each is this: More muscle ...
C. Lange's user avatar
  • 4,589
5 votes
Accepted

Can bench pressing an unevenly loaded bar lead to injury?

Given that the one arm dumbbell bench press is a reasonably common exercise that puts all of the load on one arm and yet doesn't seem to have any elevated risk associated with it, it seems extremely ...
David Scarlett's user avatar
5 votes
Accepted

What is the bench press form for every day life?

Arching on the bench press creates a favorable position for the shoulders. The shoulder is the most mobile joint in the entire body. Benching with a flat back allows the whole shoulder joint to move ...
Thomas Markov's user avatar
  • 4,230
5 votes
Accepted

What is the rationale between the ninty degree at the elbow for pressing motions?

It’s fine to go past 90 degrees. There is no reason to avoid degrees of elbow flexion beyond 90 degrees in pressing movements. Your elbows and shoulders were made to do that just fine. One thing to ...
Thomas Markov's user avatar
  • 4,230
5 votes
Accepted

Are flared elbows better for upper chest?

If EMG activation is an outcome you care about, maybe. The full text is paywalled (thanks Elsevier), but figure 4 of “Force direction and arm position affect contribution of clavicular and sternal ...
Thomas Markov's user avatar
  • 4,230
4 votes
Accepted

Does proper incline bench form require pinched shoulder blades?

We usually refrain from offering diagnoses here, for obvious reasons, but you touch on something important: Bench press prep. So I'll touch on it too. I would caution against doing the exact same ...
Alec's user avatar
  • 17.9k
4 votes

How much will I be able to bench press?

According to the charts linked below, you should expect yourself to be able to bench press between 74 and 110 lbs as your one rep max. When doing sets, you’ll be doing less weight. You will be “...
JustSnilloc's user avatar
  • 4,412
4 votes

How much will I be able to bench press?

People working out at the gym could care less about how much another person lifts, bench presses, squats etc. Everyone who is at the gym is trying improve their bodies and couldn't care less about ...
RAZ_Muh_Taz's user avatar
4 votes
Accepted

Bench press (starting strength by Mark Rippitoe)

The trapezius and rhomboids are adductors (or retractors) of the scapulae, meaning they pull them backwards. "Anchored" in this context just means "held in place". So the traps and rhomboids are ...
David Scarlett's user avatar
4 votes

Bench Press Form Check

Contrary to JohnP, I'm pro arch, especially since you added the powerlifting tag. Having that thoracic extension really drives home the "shoulders down and back" pointer that keeps us steady. And as ...
Alec's user avatar
  • 17.9k
4 votes

Shared space incline equipment options (living room)

This might be an unsatisfying answer, but the need for specialized equipment is one reason that I don't worry about incline exercises and instead focus on overhead presses and horizontal presses like ...
Dave Liepmann's user avatar
4 votes
Accepted

How to rack/unrack the barbell properly in bench press

The first picture is a more accurate depiction of a proper rack position (i.e., over the eyes). The reason for beginning with your eyes under the bar isn't because it's easier to unrack (it's arguably ...
Remo Williams's user avatar

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