>can't even do ten reps of 40kg

>can't even do ten reps of 40kg
Doing the bench press is so embarassing at the gym since it's so popular. How do I get better at it?

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  1. 8 months ago
    Anonymous

    you could switch to bodyweight dips for several weeks, just crank out amrap sets like some kind of cracked out monster/moron. hell yeah brother

    • 8 months ago
      Anonymous

      dips? Not push ups?

      • 8 months ago
        Anonymous

        push-ups could work too, but I personally prefer dips as an exercise. for most people, I think it is a better time investment as well -- compare the stimulus from 50 reps of dips vs doing 50 push-ups. make sure you get the full range of motion and do slow, controlled eccentrics.

      • 8 months ago
        Anonymous

        It's not a bad idea to do pushups first. I imagine you weigh quite a bit more than 40 kg, you may not be able to do many (or any) dips. It's hard to progress something when you can't do many reps, that's why we don't just lift one rep maximums every time we go to the gym.
        Do as many pushups as you can, then rest 30 seconds and repeat. Keep doing AMRAP sets with 30 seconds rest until you can't complete a single rep.
        Once you can do, say, 50 pushups (you pick the target) in the first set, do the same thing with dips. If you can do 10 dips in a row you should have increased your bench decently.
        There are also pike pushups if you want something for shoulders.

    • 8 months ago
      Anonymous

      What if he can't do dips? I need a 100lb assist on the machine to do assisted dips.

  2. 8 months ago
    Anonymous

    by progressively overloading the weight and setting a rep goal depending on your training. if you're training for hypertrophy try getting to 10 reps, once you can do that load up the weight to 50kg for example, repeat ad infinitum. also eat in a caloric surplus (carbohydrate and protein focused) and take your supplements. wagmi

  3. 8 months ago
    Anonymous

    >How do I get better at it?
    It might surprise you but the best way to get a better bench is by benching.

  4. 8 months ago
    Anonymous

    What do the asiatic runes say

    • 8 months ago
      Anonymous

      I don't know I just really like cute anime girls

    • 8 months ago
      Anonymous

      I don't know I just really like cute anime girls

      Kiyomi power!

      • 8 months ago
        Anonymous

        what does that mean

      • 8 months ago
        Anonymous

        That's really gay ngl

      • 8 months ago
        Anonymous

        Noob here. You dont read the last letter, tsu?

        • 8 months ago
          Anonymous

          You can see it’s in smaller font yes? That means it’s no longer a normal tsu which you maybe already knew, when it’s used in the end it indicates a glottal stop instead of doubling consonants. No clue what glottal stop means but apparently it makes the tone sound more angry/suprised

          • 8 months ago
            Anonymous

            >glottal stop
            It's the sudden stop between uh and oh in uh-oh. It's also pretty common as a replacement for mid-word 't' in the UK (buh-uh instead of butter)

  5. 8 months ago
    Anonymous

    Bros?

    >can bench 5x5 2pl8 on bench
    >can only do 3x8 70kg on good day on incline bench

    Is that normal?

    • 8 months ago
      Anonymous

      It depends on how high you set the incline and/or how autistic your flat bench setup is.

    • 8 months ago
      Anonymous

      Swap to incline first. Fixed your problem

  6. 8 months ago
    Anonymous

    >be me
    >new to gym
    >go to bench press
    >can barely lift 40kg
    >girl sits down next on bench next to me
    >she pumps out 1 pl8 for 5 like it's nothin
    It is embarrassing at the start anon. Use it as fuel to keep going.

  7. 8 months ago
    Anonymous

    do push ups every day until you can do 50 in one set

  8. 8 months ago
    Anonymous

    >How do I get better at it?
    Gee let me think about that for one minute. How about, fricking bench more?

  9. 8 months ago
    Anonymous

    Just started working out and I weigh 145 lbs and am benching 130. I have no chest but I can feel progress with bench and pushups have stopped making my chest sore

  10. 8 months ago
    Anonymous

    No disrespect, but I'm gonna guess you're a chick or underage if you're benching 40. Or you're counting wrong, my buddy always used to say he could only bench 40 when he had 20 on each side - dumb shit wasn't counting the bar which weighs 20

    But if you are a chick who is at ideal bodyweight, that's a perfectly normal amount to be benching. My gf lifts and that's usually what she reps, and maxes out at 60. If underage, get yourself off this site and go socialise and party instead, otherwise you'll end up a fatass virgin when you grow up. Memes aside though if you are a kid it's a normal amount too, the 15 year olds on isntagram benching 2pl8s are on steroids and the second pl8 is fake

  11. 8 months ago
    Anonymous

    You keep going. When I started I couldn't even bench 40kg, now I bench 100kg. When I see beginners I don't look down on them, I just feel nostalgic.

  12. 8 months ago
    Anonymous

    >Mfw this thread treats 40kg as a starter weight
    >when I bench 30kg for reps
    Should I get my test levels checked or something? I noticed that I am quite literally the weakest guy in the gym— including the women. I've been going for about one month, and at least I'm not doing the empty bar anymore, but still. I mean, most people who have never touched a barbell in their lives start with far, far heavier weights.

    • 8 months ago
      Anonymous

      doesnt matter man, as long as you keep getting stronger from workout to workout who cares. most people here lie about their numbers anyway

      • 8 months ago
        Anonymous

        I've been working out for 6 months and haven't gained any strength.

        • 8 months ago
          Anonymous

          Then you aren't adding weight each workout and you aren't eating enough, you are literally working out wrong. Read Starting Strength and stick to the routine for at least 3 months.

    • 8 months ago
      Anonymous

      It depends on your start point brah. If you're out of shape and haven't really been active, played sports or worked out before - and you've only been going a month - it makes perfect sense that you're only at 30kg. Just keep going and you'll improve. 60kg is the first big milestone

      Also, I'd suggest doing a beginner program. As a beginner I guarantee you don't really know what you're doing, because no beginner ever does. Beginner programs are idiot proof though, stick to one and you'll progress

      • 8 months ago
        Anonymous

        I'm doing stronglifts. Thanks for the reassurance though. The thing is, I did do sports, but it was more cardio stuff like football (actual football) than any heavy stuff.

  13. 8 months ago
    Anonymous

    Increase time under tension. Slow your negatives. Don't lock out the extension.

  14. 8 months ago
    Anonymous

    Women are weaker than men by a lot on the bench press so it's fine. Nobody will judge you.

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