47 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 ...
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  • 932
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 ...
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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% ...
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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. ...
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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 ...
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  • 6,954
8 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

There can be many reasons for muscle spasms/pulls in the neck area, including (in no particular order): Insufficient food: the muscles lack the glycogen stores required and overcompensate ...
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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 ...
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  • 301
8 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 ...
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7 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

This has happened to me a lot over the years. I found it was caused by tightness of the levator scapulae and middle and upper trapezius and a weak lower trapezius and serratus. All largely sorted ...
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  • 71
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....
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6 votes
Accepted

Rotator cuff exercises not intended to build muscle?

The shoulder is an amazingly complex joint that allows for a very wide range of motion. The point of the rotator cuff is to keep the ball joint in the middle of the shoulder girdle. It is a ...
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6 votes

I bench and squat way more than what I deadlift?

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a ...
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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 ...
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  • 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 ...
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5 votes

Shoulder feels sore/strained after 10 sets of 10 on Bench Press?

It's likely all the bench-pressing that you're doing. Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy. It also might be a muscle ...
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  • 807
5 votes

Is double-men deadlift or squat or bench-press common?

Sounds like an incredibly bad idea. Unless you have an extra long barbell, it'll be hard to both get a good grip, and what's going to happen when your friend suddenly drops the barbell halfway through ...
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  • 2,745
5 votes

Is it ok to just randomly ask someone to spot me?

I believe so, but unless the person in question is benching themselves, you can't expect them to stay around to spot you for more than one or possibly two sets, so your best bet is to find someone ...
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  • 2,745
5 votes
Accepted

Bench press grip, thumb placement

This topic can be as divisive as whether training deadlifts with straps is effective or not. Since powerlifting is my background, and powerlifters tend to be the biggest proponents of the false grip (...
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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 ...
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  • 6,696
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 ...
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  • 388
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 ...
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  • 4,644
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 ...
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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 ...
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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 ...
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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 ...
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  • 4,497
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 ...
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  • 4,497
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 ...
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4 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

Their answers hold weight... I've noticed the pull or tear when the weight was a little heavy or a lot heavy. Also every time you actually move your head forward or look down to do the weight, it's ...
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  • 41
4 votes
Accepted

Pullup Bar & Bodyweight exercises

Is my friend, who lifts 3 times more weight than I do, stronger? He's stronger than you at certain things. There is no universal single benchmark for strength. Numerous things can be used: squats, ...
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  • 14.9k
4 votes

Will incline press target shoulders more than chest?

It does both. The amount of chest involvement depends on the width of your hand placement. Experiment with that and make note of where you feel it in your chest most. Flat bench also works your ...
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