help on Bench presses

[blitz85]

Hello,
I've been going to the gym for about 2 months now and trying to regularly bench press. However, I can barely do 3-5 reps per set even on the Smith machine. Is there any technique to progress towards bench doing more reps and on the proper bench press (rather than the Smith machine) e.g building supporting muscles, good technique for beginners etc?

Thanks a lot!

[T.P.W.]

Firstly I'd avoid the smith machine, never liked those things Sounds like you might be trying to lift too much if you're tiring very quickly, so lower the weight so you can get 6-8 reps out, but make sure that 8th rep is really hard work. Don't worry about it being a small weight, everyone starts somewhere and you'll soon build up strength.

Use dumbbells to do your bench press exercise with initially. This way you get a more of an even workout on both sides of your chest.

Make sure you're spending time under tension with your muscles as this will help build strength. This applies to all exercises, but try lowering the weight over 4 seconds and pushing over 2 seconds with no pauses inbetween.

This ties in with the previous point, but make sure you're working your whole range of motion when doing any exercise. Everyones ROM differs but you want to build strength all the way through.

Hope this helps, I'm sure others will jump in with other advice too!
Good luck!

[Boss Man]

A Smith Machine is fine for Benching, but you're struggling to do well with it, so I'd switch to Dummbbells as was mentioned before. Some Smith Machines are counterbalanced, so it feels like the bar weighs virtually nothing, but most are weighted to the touch and roughly to about 25-30kg of Bar weight, so Dumbeels would be the better option right now.

I'd suggest going low for starters to gauge strength. Use 4-5kg Dumbbells or if your Gym uses lbs go for around 10lb ones, then whack out the required number of reps. If it feels really easy, go for the next ones up and repeat the same thing. You will eventuallt find your maximum, but it may take until the end of the first or second session, that you do the Dumbbell varient.

You need to use this conservative approach, because if you second guess yourself on prospective weight lifting ability, you'll be in danger of possibly picking up dumbbells that are too heavy and coming a cropper, because unlike a Smith Machine, you won't be able to hook dumbbells up during a failure, so you'd be dropping the weights, endangering either yourself or others around you.

Unless you use sloppy technique, you will have less worries trying low weight on a set, then using the smallest possible increase next time, until you find that max for reps.

Safety first, expecially when lifting free weights, directly above your head or body.

Hopefully that makes sense.

[blitz85]

Thanks guys, this info helps.
Let me try out the DB presses and work way up.

[AZFitnessGuy]

Blitz,

The bench press is altar in the gym, glad you asked this, i bench currrently 225/23 275/10 and 315/3 if you look at pic here i do not have a football frame or anything, here's a great starter chest program that hits it from every angle and will leave you nice and sore, try to raise the weight 5-10lbs every 8-12 weeks:

Incline DBell Press 15/12/10
Flat Barbell press 15/10/6
Decline Barbell Press 15/10/8
Dbell Flys: 15/15/15

Do this once a week, take 2-3 minute rests between sets. I either do tri's after or just abs.

the key thing is to keep changing things up and stay motivated.... I'm gonna put a youtube video up soon of how to bench or work up to benching 225 (2 plates ) for 1. I remember the first time i did it and was so excited! So remind me if idont put it up soon.

-Joe
Personal Trainer
http://www.fitnessfromgroundzero.blogspot.com" onclick="window.open(this.href);return false;