What's a good bench?

[AngryDragon]

I am just wondering what a good bench would be for a natural. I have been natural for about three years (I barley did a cycle in high school) and have gotten my bench up to about 335 for 2-3 reps. What did you guys put up before you started juicing?

 

[pipes]

A good bench is double your body weight. The summer of grade 12 I maxed out my bench at 305. This was natural after 2 years of training. Moy personal best was 315 for 6 reps when I weighed 220lbs.

 

[nabiller]

i think lighter guys can get to double body weight easier then us big guys. i weigh 205~ and last night i got 225x3. i havent benched that in a long time as im just getting back into lifting again (been about 2-3 months so far) im not going for strength, more for just the look, and muscle tone, so i do slower controlled movements, 10-15 reps on most exersizes, 3 or 4 sets...

i had a friend in high school weight like 135 (really short shit brick house type of guy) he was like 5'0"... he could bench like 200lbs.. ratio wise thats way better then what i get...

 

[BigSickD]

A good bench can be defined as:

A weight that the bencher can lift with good form, so that the primary muscles are recieving the benefit of the exercise. In other words, try not to emphasize to much on how much weight you can bench, instead worry about proper form and the ability to feel the muscle responsible for that lift to be worked.

Remember this is bodybuilding not powerlifting, focus on building the muscles first and then the strength will come

 

[pipes]

A good bench can be defined as:

A weight that the bencher can lift with good form, so that the primary muscles are recieving the benefit of the exercise. In other words, try not to emphasize to much on how much weight you can bench, instead worry about proper form and the ability to feel the muscle responsible for that lift to be worked.

Remember this is bodybuilding not powerlifting, focus on building the muscles first and then the strength will come

There are two ways to bench: for strength of for looks. Bodybuilding definetely requires different training and you pretty summed it up.

 

[AngryDragon]

Yeah, I agree with nabiller. The lighter guys definitely have an easier time when it comes to doubling their weight in the bench. My brother was like 5'4" and weighed around 135 lbs. His bench was about 250. It is not extraordinarily impressive as a max, but compared to his weight it is. When I weighed 185 I put up 325 for about 5 reps, but that was before I separated my shoulder. I will get back up over 350 pretty soon.
Anyone know of a great routine for improving bench?

 

[AngryDragon]

That is a very good point, BigSickD. I will definitely keep that in mind next time I want to toss up as many plates as I can.

 

[AngryDragon]

Forgot to ask, How far down do you guys like to go with the bar? I like to get to about an inch from touching my chest. I always see people bounce the bar off their chest and it looks like it can really fuck you up, not to mention affect the difficulty and the form of the lift. I think it defeats the purpose of resistance training to lift like that, IMO.

 

[pullinbig]

Well the world record is 900lbs now.

I have a proven theory as well on adding muscle. Size comes from strength and not the other way around. If you want to grow you need to add weight to the bar every week or two. That’s what PLers do and how many small PLers you seen? I have been lifting almost 4 years now. First day in the gym I weighed 210 or so. 205 on the bench buried me. I recently maxed out and hit a 585. Current stats are 6' 305. All the folks I train we focus on two things. Good form and adding weight to the bar as often as possible. Forced reps are the key to getting stronger. Normally I start my new trainees out on a day two-day split for the first month or so then up it to 3 days/week. Every one of them has added size/strength and has been very happy with results, which makes me happy. Makes me know that I am earning my money. I see people at the gym that were there when I started and are moving the same weight now that they were then. They don’t understand why some of us have moved forward but they are stuck. I have told them but they refuse to believe that cutting volume and adding weight works. Sad, it’s their loss. As a whole Plers have a better handle on strength/size gains simply because we understand that adding weight to bar is mandatory. Don’t get me wrong I am not saying all BBers are wrong in their training because Coleman is a perfect example of what heavy training does. He is however a converted Pler, makes sense. One of my training partners recently hit a 605 bench at a body weight of 219. Another has a 635 at 193 and a 665 at 211. Both of these guys are lean and heavily muscled. Hell we have a 148er in our gym squatting over 5, pulling mid 4s and benching over 300. Not bad considering that she is a 23-year-old girl. She is getting ready to do her first show and I am certain she will win her class. Good luck and train smart.

BTW angrydrangon, we stop the bar about 1/2 in from chest on raw benching. Builds a better foundation and in long run will make you stronger.

 

[AngryDragon]

Thanks pullinbig, that was a good post. 500 is a somewhat realistic goal for the next year I think. Thanks a lot.

 

[pipes]

Forgot to ask, How far down do you guys like to go with the bar? I like to get to about an inch from touching my chest. I always see people bounce the bar off their chest and it looks like it can really fuck you up, not to mention affect the difficulty and the form of the lift. I think it defeats the purpose of resistance training to lift like that, IMO.

I go down to just below 90 degrees at my elbow. Going deeper than that can agrevate the bursae sacks in your shoulder therefore causing bursitis. This will lead to severe pain in the shoulder. Going really deep with heavy weights also puts alot of stress on the connective tissues of the shoulder complex.

 

[joltan]

yeah last time i maxed my bench i went all the way down to my chest, like i always have and i really screwed up my collarbone. Theirs a pea size lump on it and its been there for about 2 months now, it must be fractured.

 

[hornedfrogs07]

I go down to just below 90 degrees at my elbow. Going deeper than that can agrevate the bursae sacks in your shoulder therefore causing bursitis. This will lead to severe pain in the shoulder. Going really deep with heavy weights also puts alot of stress on the connective tissues of the shoulder complex.

Yessir. I generally try to touch the chest, but never to bounce it. Only time I might bounce is going for a new PR, (yes, I know I shouldn't bounce).

BTW, my personal best was 345 @ 185 bodyweight. Right now, I put up about the same at 212, (can't go any heavier because I never have a training partner) but I'm a hell of a lot bigger.

 

[A-rod]

To me a good bench is over 1.4 x your bodyweight

 

[steven]

you know, flat bench is a staple for most body builders, i just recently started benching,,, right now, i'm at a 300lb press, i weigh 193lbs, and stand 5'7" with about 6.1%bf. i'd have to say double body weight sounds like a very healthy bench goal.

 

[beard]

im 180lb and can bench 280lb on a good day, i found that doing dumbell presses instead on flat bench presses for 4 -5 weeks really improved my brench press. also increasing tricep work helps as they assist in the movement.

 

[slobberknocker]

600+ shirted

 

[pullinbig]

600+ shirted

congrats big guy!!

 

[hornedfrogs07]

600+ shirted

Damn. You wanna train me?

 

[one]

Iam also looking to increase my bench press and all core lifts that is bench, deads,squat. Iam 5'6 173 and can get about 295-300 on flat press. Ive been doing more of a power routine 1-8 reps for core lifts lately and hope to get 300 bench,400squat,500deads but it might take awhile. I have a question about whether or not ill put on size and muscle to my chest while going that heavy or should I stick to the current high rep routines?