Why is my bench so fucking weak? Do I just need to bench more often? I can currently overhead press 120 for a triple.

Why is my bench so fucking weak? Do I just need to bench more often? I can currently overhead press 120 for a triple. I struggle to bench even 165 for a triple. I’m thinking of putting OHP on hold for a while and just focusing on bench. I used to alternate them every other push day.

  1. 3 weeks ago
    Anonymous

    recover more fag

    • 3 weeks ago
      Anonymous

      Wow thanks for the advice anon I’ll keep that in mind

  2. 3 weeks ago
    Anonymous

    Bump

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/6WOnDoC.jpg

      ass

  3. 3 weeks ago
    Anonymous

    ass

    • 3 weeks ago
      Anonymous

      Now we're talking

  4. 3 weeks ago
    Anonymous

    Pay close attention to your bar path. When that's out of balance it can steal a rep from you, and because bench isn't straight up and down it's easier to fuck up.
    Benching more is a viable solution, and it won't mean lagging behind on your OHP. Improving bench will usually improve your OHP anyways.

    • 3 weeks ago
      Anonymous

      At warm up weights my bar path is good but it tends to suffer when I get fatigued.

      I am/was the same, probably:
      1. You don't have good proportions for the bench (e.g. long forearms)
      2. You don't know how to use leg drive
      3. You don't know how to keep your upper back stable
      4. You don't know how to unrack alone without destroying your upper back stability
      5. You are self conscious of how little you bench so you are constantly pushing the weight in a hope to bench "respectable amounts" but this means you are unable to build the appropriate technique as all the above

      Yeah my arms are long as fuck, both my upper arms and forearms. I’m quite tall. I think my leg drive is ok but I do feel my upper back shifting sometimes. Maybe I just need to set up better before I unrack?

      • 3 weeks ago
        Anonymous

        If your upper back is shifting, your leg drive is not fine. Don't feel too bad about it, leg drive is actually the hardest part of the bench to actually learn and it's serious unintuitive. I don't know if there's any advice I can give here apart from keep on truckin', it gets better.
        When unracking, do it like you would a deadlift and pull the slack out. Lightly push the bar, not enough to unrack it, but enough to have a good feel for your setup. If it's perfect there, it's easier to maintain when you unrack. This is important, because having to readjust yourself nid-set can also steal a rep.

        • 3 weeks ago
          Anonymous

          Gotcha. Thanks for the advice. I think I’ll just stick with 165 until I can get 5 clean reps. Good bar path, good stability, leg drive etc. Then I’ll only increase 5lbs.

      • 3 weeks ago
        Anonymous

        yea benching with long arms is suffering, it's not even just about how it impacts your leverages/moment arms but also that you need to generate a lot more stability through the wrist, elbow and shoulder in order to exert power into the bar, it's like if I tried to bend an iron rod stuck in the ground that was only 10cm tall vs 10m tall, it's obviously easier to bend in the latter, in the same way it's easier to lose power with long arms

        I'm definitely 4. but that's why I just always have a spotter with me. Also feel like I don't know for sure if my leg drive works or not, I'm kind of just doing it by feel but don't have a clear technique which I think makes it inconsistent.

        I asked a gym chad for some pointers after spotting him and he said that he only started to get how to do leg drive by constantly thinking in his brain "leg drive leg drive" as soon as he even started the setup for the bench and althroughout the unracking, eccentric, concentric and the entire set, that definitely helped me out somewhat

        I have long orangutang arms.

        How many sets for bench and do you have a good instructional video on benching right? I'll check youtube myself but maybe you already know of a good one you can link?

        not sure man, I found Brian Alsruhe's stuff to be helpful

  5. 3 weeks ago
    Anonymous

    Not OP but should I bench and OHP on the same day or different ones?

  6. 3 weeks ago
    Anonymous

    I am/was the same, probably:
    1. You don't have good proportions for the bench (e.g. long forearms)
    2. You don't know how to use leg drive
    3. You don't know how to keep your upper back stable
    4. You don't know how to unrack alone without destroying your upper back stability
    5. You are self conscious of how little you bench so you are constantly pushing the weight in a hope to bench "respectable amounts" but this means you are unable to build the appropriate technique as all the above

    • 3 weeks ago
      Anonymous

      I'm definitely 4. but that's why I just always have a spotter with me. Also feel like I don't know for sure if my leg drive works or not, I'm kind of just doing it by feel but don't have a clear technique which I think makes it inconsistent.

    • 3 weeks ago
      Anonymous

      I have long orangutang arms.

      How many sets for bench and do you have a good instructional video on benching right? I'll check youtube myself but maybe you already know of a good one you can link?

  7. 3 weeks ago
    Anonymous

    when OPs post these pictures I like to imagine that that's them..

    • 3 weeks ago
      Anonymous

      That’s Diana Conforti. I would sniff her stinky, sweaty asshole after a long workout.

      • 3 weeks ago
        Anonymous

        Diana Conforti posts on IST??

        • 3 weeks ago
          Anonymous

          Doubt it. She’s a TikTok slut. I’m the op btw.

          • 3 weeks ago
            Anonymous

            Don't call yourself a tiktok slut babe

  8. 3 weeks ago
    Anonymous

    you're cheating on your OHP

    • 3 weeks ago
      Anonymous

      Lol nope. I’m not doing push press or using my legs at all. It’s a strict OHP. I have been training it longer than bench, and I always heard a strong OHP leads to a strong bench. I guess I heard wrong.

  9. 3 weeks ago
    Anonymous

    bump

    • 3 weeks ago
      Anonymous

      uhm rude!1

      • 3 weeks ago
        Anonymous

        “Sorry azn bois, big white COCK only for us!”

  10. 3 weeks ago
    Anonymous

    Post height, bodyweight and routine

    Also post grip width

    • 3 weeks ago
      Anonymous

      No, I don’t think I will.

  11. 3 weeks ago
    Anonymous

    rest more between sets, take more rest days inbetween, add a day with more volume

    • 3 weeks ago
      Anonymous

      >add a day with more volume
      How much volume? Sets of 8 or 10?

      • 3 weeks ago
        Anonymous

        yeah just add more volume sets of 8-10 is fine 10x10 if you can
        have two sessions a week like this with 3 days in between so you can recover
        novice lifters need reps under the bar for many reasons

  12. 3 weeks ago
    Anonymous

    I hope those are in kilos, anon.

    • 3 weeks ago
      Anonymous

      Yeah anon because we all know a 165kg bench is so fucking weak, right?

      • 3 weeks ago
        Anonymous

        Obviously, why tf so you even need to ask?

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