Elite
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How Much Do You Bench?

Fri Aug 13, 2010 2:31 am

How much do you bench? If you want, post your weight, but that is optional.

Also, is benching really the benchmark (no pun intended) of strength like they do in the NFL combines? I always thought it was just using chest muscles and does not take into account bicep and tricep strength that much.
 
swissy
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RE: How Much Do You Bench?

Fri Aug 13, 2010 5:31 am

During the time I joined a gym with my dad (4 years total) I was able to get up to 120kg by myself and my weight was around 88kgs... , however since I moved to Canada have not done any bench pressing... just beer and BBQ 

Cheerios,
 
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DocLightning
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RE: How Much Do You Bench?

Fri Aug 13, 2010 7:31 am

-Doc Lightning-

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Yellowstone
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RE: How Much Do You Bench?

Fri Aug 13, 2010 7:33 am

Quoting Elite (Thread starter):
I always thought it was just using chest muscles and does not take into account bicep and tricep strength that much.

It's mostly chest, but there's some tricep in there as well - any motion in which you're extending your forearm against resistance exercises your tricep. No bicep, though, as that's used when you retract your forearm against resistance.
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AA757MIA
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RE: How Much Do You Bench?

Fri Aug 13, 2010 7:47 am

It's all about doing it right, not what you can bench. I've been working out for about 10 years now (on and off, and even though I've been going to the gym lately, there are weeks I don't go on a single day) and I can only bench like 100 lbs. I weight ~160.
I see guys lifting twice as much but they're just trying to get injured, their muscles are not strong enough for that kind of weight. They bounce the bar on their chest, don't come down enough, all kind of stupid moves.
 
BlueShamu330s
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RE: How Much Do You Bench?

Fri Aug 13, 2010 8:25 am

Quoting AA757MIA (Reply 4):
It's all about doing it right, not what you can bench.

  



Quoting AA757MIA (Reply 4):
I see guys lifting twice as much but they're just trying to get injured, their muscles are not strong enough for that kind of weight. They bounce the bar on their chest, don't come down enough, all kind of stupid moves.

  

They normally grunt like chimps and fart protein mix too LOL EVIL !   

Don't ever, EVER bounce the bar.   

It's all about method, not weight. I'm 107kg and press 100kg. The benchmark for achievement is to be able to press your own weight, but I don't buy that and alot of guys injure themselves with their obsession of achieving that goal. Instead of doing 3 sets of 10 reps at X weight, I'd rather do 3 or 4 different exercises, with less weight and more reps. I'm what you'd call a typical endomorph, so more reps and less weight gives me better definition instead of the typical puffed up look which I think can look a little gross.

Quoting Elite (Thread starter):
I always thought it was just using chest muscles and does not take into account bicep and tricep strength that much.

It is far more than just your pecs. Another fast track to A&E is to lift too much weight wrongly whilst relying on just your chest muscles. Posture is paramount. Feet firmly on the ground is your stabliser. Working out your core improves your stability too and enables you lift more weight once you have established and mastered the correct movement to do a satisfying chest press.

Finally, the chest is a relatively easy part of your body to build, so don't overdo it; too many guys think big pecs are the be all and end all, but without paying attention to the rest of their body, they end up looking like Pamela Anderson with stubble !  

Doc, down boy !  

Rgds
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SurfandSnow
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RE: How Much Do You Bench?

Fri Aug 13, 2010 11:51 pm

Quoting Elite (Thread starter):
How much do you bench?

When I maxed out last month I was able to do 205 lbs. However I don't feel comfortable doing reps above 175 or 185 lbs.

I also enjoy bench pressing with dumbbells, as doing so is considerably more challenging (and develops your stabilizer muscles a lot more than the straight bar). I have never "maxed out" but usually do sets with 70s, 75s, or 80s.

Quoting Elite (Thread starter):
post your weight

Currently weigh about 180 lbs but trying to pack on another 10-15 lbs of muscle by 2011! Hopefully my bench press max will increase accordingly...

Quoting Elite (Thread starter):
is benching really the benchmark (no pun intended) of strength like they do in the NFL combines?

My personal trainer was an NFL player and bench pressed 225 lbs 40 times (in a row) with ease! This link:

http://www.nfl.com/combine/workouts

explains the NFL combine in detail and says that players are expected to bench press 225 lbs as many times as they can. Being able to do many reps at 225 lbs is a way to show strength AND endurance.

Quoting Elite (Thread starter):
I always thought it was just using chest muscles and does not take into account bicep and tricep strength that much.

Bench press does not work biceps at all. While bench press primarily works out your chest (pec) muscles, triceps and shoulders (deltoids, traps) are worked as well given that they function as support/stabilizer muscles. This is why (if you are on an advanced work out regimen) it is a very good idea to work your chest and triceps on the same day, with back and biceps on alternate days.

Quoting AA757MIA (Reply 4):
It's all about doing it right, not what you can bench.

Absolutely. The idea that you should be able to bench press your body weight is a rough estimate, but here is a more specific guide from a fitness professional:

"According to Robert Kennedy, author of the book Mass: New Scientific Body Secrets, the average 175 pound man can bench about 135 pounds—however, Kennedy affirms, this is an average which includes men from every fitness level, including those who don’t work out at all.

Certain factors must be considered when setting your goals. These include things like body weight and current fitness level. Obviously, a man who has never worked out before would set a lower goal than a seasoned bodybuilder.

The chart below indicates what Kennedy says are appropriate bench press goals. The first column indicates the weight range for the goals, listed in the right two columns. The one rep max listed in the second column indicates the goal range for bodybuilders, while the second column indicates the goal range for men who would just like to stay in shape and strong (or, for beginners.)

Body Weight/Bodybuilder/Beginner

105-120 / 260 / 156

121-135 / 285 / 171

136-155 / 310 / 186

156-170 / 335 / 201

171-185 / 360 / 216

186-205 / 385 / 231

206-225 / 410 / 246

226-245 / 430 / 258

246+ / 440 / 264"

http://www.brighthub.com/health/fitness/articles/37095.aspx

Quoting AA757MIA (Reply 4):
I've been working out for about 10 years now (on and off, and even though I've been going to the gym lately, there are weeks I don't go on a single day) and I can only bench like 100 lbs. I weight ~160.

Consistently is critical to not only gaining strength but maintaining it as well. Muscular atrophy (the breakdown of muscle tissue/loss of strength) begins to occur within 48-72 hours of your work out. So, if you intend to get stronger or maintain your strength, you should plan to be working the muscles at least twice a week (without overtraining, which is equally bad). Those weeks on end where you are not going in at all are certainly not helping your bench press abilities!

Quoting AA757MIA (Reply 4):
I see guys lifting twice as much but they're just trying to get injured, their muscles are not strong enough for that kind of weight. They bounce the bar on their chest, don't come down enough, all kind of stupid moves.

Benching heavy amounts of weight is perfectly acceptable if you are firmly in control of the weight and bringing it to approximately 1/2 inch above your chest. Just remember to ALWAYS use a spotter if you are pushing yourself!

Quoting BlueShamu330s (Reply 5):
I'm what you'd call a typical endomorph, so more reps and less weight gives me better definition instead of the typical puffed up look which I think can look a little gross.

What is an endomorph? LOL..

More reps and less weight will always give you better definition as it a more cardiovascular work out. Even if you are trying to build muscle mass, you shouldn't be 3 identical sets at the same weight. Always use different levels of weight and reps for maximum effect!

Quoting BlueShamu330s (Reply 5):
Finally, the chest is a relatively easy part of your body to build, so don't overdo it; too many guys think big pecs are the be all and end all, but without paying attention to the rest of their body, they end up looking like Pamela Anderson with stubble !

Hahaha. If you work out your chest a lot (guilty!) make sure to balance it out with a lot of back work outs. Nobody is going to say, "oh, hot back man!" but if you focus only on chest and ignore back, you end up with shoulders hunched forward and all kinds of other problems. Then you have the guys who religiously work out their upper body but have twig legs - it used to be me, until I rolled my ankle really bad from a minor fall (the physical therapist later told me my legs were way too weak for my weight!). Now I make sure to work legs just as much as upper body so that I won't have any more devastating accidents!
Flying in the middle seat of coach is much better than not flying at all!
 
sw733
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RE: How Much Do You Bench?

Sat Aug 14, 2010 2:31 am

 
kalakaua
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RE: How Much Do You Bench?

Sat Aug 14, 2010 7:01 am

Barbell:
Flat--250lbs, three sets of ten reps.
Incline--230lbs, ""
Decline--260lbs, ""

Dumbbell:
Flat--110lbs on each arm, ...
Incline--90
Decline--100
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MasterBean
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RE: How Much Do You Bench?

Sat Aug 14, 2010 7:23 pm

About 10kgs but it used to be about 20.
 
AA757MIA
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RE: How Much Do You Bench?

Sat Aug 14, 2010 11:30 pm

Quoting SurfandSnow (Reply 6):
Those weeks on end where you are not going in at all are certainly not helping your bench press abilities!

I know! That's why I mentioned it, because I know that's the reason why I cannot bench more than ~100 lbs. Thanks to my stupid work/travel schedule, otherwise I'd go at least 4 times a week.

Quoting SurfandSnow (Reply 6):
Benching heavy amounts of weight is perfectly acceptable if you are firmly in control of the weight and bringing it to approximately 1/2 inch above your chest.

Right, but those guys I was referring to are not firmly in control of the weight when they bounce the bar on their chest, cannot bring it down enough, etc...
 
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DocLightning
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RE: How Much Do You Bench?

Sun Aug 15, 2010 5:38 am

Quoting sw733 (Reply 7):

HAHAHAHAHAHAHAHAHA!!!!!

I deserved that.
-Doc Lightning-

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mirrodie
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RE: How Much Do You Bench?

Mon Aug 16, 2010 12:53 am

Quoting AA757MIA (Reply 4):
they're just trying to get injured, their muscles are not strong enough for that kind of weight. They bounce the bar on their chest, don't come down enough, all kind of stupid moves.

You ought to jump in and show them the right way. Form is key!

But if you do it right, there is no reason one can't bench their own bodyweight, if that is their goal and do it safely.

Quoting SurfandSnow (Reply 6):
I also enjoy bench pressing with dumbbells, as doing so is considerably more challenging (and develops your stabilizer muscles a lot more than the straight bar)

As do I. Also, I have to since I rarely have a spotter.

So I don't enjoy working chest as much as back.

As of yesterday I was 163 lbs.

Barbell:
Flat--290 lbs (*)
Incline--210lbs, ""
Decline--210lbs, ""

Dumbbell:
Flat--95lbs on each arm
Incline--90

Then I do 100 dips.



so this brings up a question.....

my schedule is such that I just can't work with a partner. So on a barbell, I never push past 180 to 190 lbs without a spotter. That also goes for when I use a Smith Machine to bench, although I only added that last week.

That said, I tend to use the following, which I can get up to 290 lbs. It helps as far as not needing a spotter. It is a bench "machine, but does it really technically "count" as benching?

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Kiwirob
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RE: How Much Do You Bench?

Mon Aug 16, 2010 6:00 pm

I've wondered about machine like the one posted above, I've seen people move some pretty huge weights on which they couldn't on a flat bench press. I max out at 70kg and am trying to bench my body weight, on one of these machines I can do 90, 20 less than I weigh. For me I think the issue is mental, I just don't have the confidence to bench heavier.

Now legs I've got, calf raises (donkey or seated) 150kg, leg press 400kg (on a good day 4-6 reps), I used to squat 120-130kg although I don't squat anymore since I've now blown out my knee twice, once skiing the other time when I slipped on some ice.

One of the strongest All Blacks (power to weight) and rugbys greatest fullback was Christian Cullen, for a small guy weighing 85kg he could bench 150kg.

[Edited 2010-08-16 11:03:16]
 
Kiwirob
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RE: How Much Do You Bench?

Mon Aug 16, 2010 6:31 pm

This is a really good article.

http://www.criticalbench.com/pro-athletes-bench-press.htm

Interesting that Arnie never benched more than 450lbs. A few photos for Doc.



and a nice shot comparing Arnie to big Ronnie.



and another shot comparing Jay, Arnie and Frank Zane

http://reptilis.net/wordpress/wp-content/uploads/2009/07/bodybuilder_bodytypes.jpg

I much prefer the older symetry over mass style of body building, guys back then looked like humans with muscle, whereas today they look like freaks.
 
mirrodie
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RE: How Much Do You Bench?

Tue Aug 17, 2010 2:41 am

Quoting KiwiRob (Reply 13):
For me I think the issue is mental, I just don't have the confidence to bench heavier.

Nah, I think you are being smart. I wont go heavier under a barbell for my own risk of safety. "benching" dumbbells and machines like the above do the trick.


And another thing, while I try to keep up with the right protein, I never have get enough carbs. But the one thing I enjoy about my bodybuilding goals is that I keep it all natural.
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Elite
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RE: How Much Do You Bench?

Tue Aug 17, 2010 2:50 am

Quoting mirrodie (Reply 12):
That said, I tend to use the following, which I can get up to 290 lbs. It helps as far as not needing a spotter. It is a bench "machine, but does it really technically "count" as benching?

I think free-weight benching is a lot harder, and machines focus on the chest muscles a lot more. When you are using a free-weight bar, or even dumbbells, the balancing requires the use of a lot of small muscles that otherwise would not be used.
 
4holer
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RE: How Much Do You Bench?

Tue Aug 17, 2010 7:36 pm

Can't believe no one's linked to this yet...
http://www.dailymotion.com/video/x7ttvq_how-much-ya-bench_fun
Ghosts appear and fade away.....................
 
mirrodie
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RE: How Much Do You Bench?

Wed Aug 18, 2010 2:23 am

Quoting 4holer (Reply 17):
Can't believe no one's linked to this yet...

never seen it before. loved it. Farley Classic! Mimics a lot of the guys at my old gym.
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elbandgeek
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RE: How Much Do You Bench?

Wed Aug 18, 2010 7:26 am

I only recently started going to the gym (and have so far not been too good about regularly doing so) and I'm still figuring out exactly how much weight to use and such, but it seems I've at least been able to do about 90-100lbs for 5 reps in 4 or 5 sets. We'll see how I am in a few months if I start actually taking this seriously since I really need to get in shape.

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