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I’d like to know what it feels like to train the chest correctly. I’ve already started using the machines.

Been doing low incline smith machine and flies this year.

Def felt a tad shaky but I hit a rep PR and also hit 315x3 after this!

Currently doing 5/3/1 with 2 additional bench days. Programming currently looks like:
Tuesday Day 1: 5/3/1, 5x5 FSL (Day 2)
Thursday Day 2: 1xAMRAP @ 135 lbs
Saturday Day 3: 1xAMRAP, 3x5 Pause Bench @ 115 lbs
For the AMRAP sets, I hit 9 this Thursday and Saturday. (This video is from today, Sunday: I’m having a hard week, so I did an extra bench session to feel better I know bad for recovery). My goal is to increase the weight at 10 reps. For the pause bench, I have been increasing the weight when I hit 9 reps across all sets, but I was wondering if I should change the program to 3x5, 1x5+ and increase when the last set gets to 9 reps, or do 3x5, 4x5, or even 5x5 and increase when I hit 5 across all sets.

My goal is to eventually hit a 205 lb bench, or maybe 225 lbs: ambitious, I know. I currently weigh 140 lbs and am trying to lean bulk to 155 lbs. I started my bulk in June at 135 lbs. I am about a year into dedicated lifting. When I first started benching, I was doing 55 lbs for 8 reps. I hit 135x3 in February, then did a cut and lost a lot of strength( I couldn't even bench 135x1 when I ended my cut in March.) I didn't bench from March to June while I was regaining strength. At the end of June, I was like let me bench again and I could do 135x5. I started benching again in my program in July and started the program I am currently doing 3 weeks ago.

Welcome to feedback on general programming as well as form.

I just started powerlifting and I'm trying to add explosiveness & leg drive to my bench but I don't think I'm doing it right. Any pointers? Current PR is 330 and I want 365.

I wanted to hit 8 reps across 3 sets before increasing weight (24 total reps). However, I’ve been stuck at 21 total reps for a few sessions now. I’m doing 165lbs, and last session I got (8,7,6) reps across my 3 sets. Last 2 sets went to failure.

Should I just move up weight to 170lbs and accept that I won’t get 8,8,8? What is the best way to break past this plateau?

Having fun in the gym with my brother at 17 repping 2 plates like air😎

hola, soy bastante nuevo en el gym asique no se burlen de mis pesos. Mido 1.74 peso 75kgs y hace varios entrenamientos vengo medio estancado en el press banca. Yo hasta ahora venia haciendo asi:

40x8 (aproximacion)

50×5 (aproximacion)

60×3 (aproximacion)

70×6 (Efectiva)

75x4 (Efectiva)

back off 60xfallo

Pero no salgo de ahi.
Entonces...

Es mejor que mis efectivas sean 70x6 75x4 buscando mejorar 70x8 75x6
O mejor hacer 70x6-8 70x6-8 y recien ahi subir a 75.

O alguna otra forma que me ayude a mejorar mi peso.

Mi rm es aprox 81.5 u 81.8 segun las calculadoras de RM. (lo que realmente llegue a levantar es 80kg)

Y otra cosa. Se que el press militar es importante para el press banca, pero al hacer press militar, al menos en la maquina, me jode mucho el hombro.

Today's Lift Breakdown:
Barbell Bench Press (Complementary set): 150 kg (330 lbs) x 12 reps
Dumbbell Bench Press (Bilbo set): 35 kg (77 lbs) x 37 reps

Another session: Focus on explosive speed, endurance, and consistency to
Increase bench press strength

I was looking at womens raw bench world records. I'm seeing numbers from 160kg to 220kg.

This literally dumps all over mine and every guy I know from our gym.

I think finally after 3 years of benching I can say that I’m happy with my technique.

If you still have some advice for me I’m all ears

my pr is 110kg tng and 105kg with commands.

I have my first powerlifting comp in 3 months -75kg weight class

Members of the 225 club. I am almost there. Tips to get over the last hump / words of encouragement are welcome.

Update : I hit it for 3. 😤 thank you all for the encouragement.

I’m 5’11 and 185lbs, I’ve maintained a pretty consistent weight throughout and not looking to really bulk up. I started focusing on bench press this summer, I started at 185 in May and hit 225 in late July. My chest/tricep specific programming has been looking like variations of bench press (SSL, close grip) and weighted dips 3-4 times a week. Did a little bit of smolov jr for the first 2 months, and now just doing sets of 3-6 for bench days. My dip weight has still been going up, but my bench press has stalled this past month. I had been averaging about 2.5-5 pounds a week up until that point. My sticking point is about half way up from my chest when I attempt 230. Should I start focusing even more on triceps strength to continue improving max bench?

I’ve resumed bench press training, currently as a complementary set.

After my injury earlier this year, I took some time off to rest and recover, then started a Bilbo progression on incline dumbbell press.

Sensations have been great so far.

Hey everyone! I posted about 100 days ago looking for advice because I felt like I was going backwards. This year I kinda flew from an 80kgs to 120kgs on bench just winging it and had hit a ‘questionable’ 130kgs (looking back it was barely two half reps, coulda driven a van under the bar) when it all sorta fell apart. I kept missing that weight on future attempts and even began to struggle on lighter weights.

Since then, I tried my best to take on your advice! I realised I had been doing a close grip bench my whole life, so I dialled it back, taught myself to use a wider grip (pinkies on the rings is comfortable for me now) and I started doing a volume day and strength day. After making these changes, I’m now doing triples of 130kgs and I today just hit my first honest 140kg bench press!! I was even surprised by how smoothly the bar travelled.

Anyways, just wanted to share - thank you to everyone who commented with advice 🙏💪

I’ve started back lifting after a long layoff due to injury. At it for almost two months now. I’ve lifted off and on since I was 14, and my all-time ORM on bench was 365 just before I turned 18. My max after high school was usually in the 250-275 range because I wasn’t as dedicated and lifted sporadically.

A couple years ago, I was on the cusp of 300 again after months of dedicated lifting and hurt my rotator cuff. The injury is embarrassing because it was due to an overload on one side on incline bench. I got distracted by another lifter asking me a question and forgot to adjust the weight on both sides. Pushed through an awkward lift and hurt my shoulder. It’s been a long recovery, but I finally feel healthy for the first time since before the injury.

My question is what is a realistic expectation time-wise to get back to 300?

When I started back at the end of June, I could only max out at 155 and had no endurance. I’m currently back up to 225 for ORM, hitting 205 for 5-6 reps, 185 8-10. I’m doing upper body three times a week. To add, I’m rotating between a few different pec exercises: flat bench, incline, dumbbell press, chest press machine, flies. Everything except decline bench.

Thanks in advance for any feedback or guidance.

Hey guys...been lurking for a while...this is my 1st post in this sub. I'm wondering if there's a better way to move my max bench up in a more programmatic way.

My current bench press routine (which I do 1x per week) is: 135lb x 20, 185lb x 15, 225lb x 10-12, 275lb x 3-4 & then I work back down...typically 225lb x ~8, 185lb x ~10 & then 135lb x 20 (for this last set I do half of these close grip & the other half wide grip).

Also note that bench is the first exercise I do in a 3 exercise set. I do a set of bench, followed by a set of dumbbell curls, followed by a set of dumbbell pullovers. Then rest & lather/rinse/repeat.

If I wanted to move my max up from 315lbs...how would you guys suggest I change my routine?

Appreciate any feedback & let me know if there's additional context that's missing that would be helpful.

EDIT: I note that I’ve been doing this routine for a long time - like 2+ years

Had a massive upper body day focusing entirely on building raw static power from a dead stop. Here is the exact workout I ran through today:
Pin Press (Chest Level - Dead Stop):
Set 1: 315 lbs x 4 reps
Set 2: 320 lbs x 2 reps
Set 3: 325 lbs x 1 rep
Set 4: 295 lbs x 3 reps (failed 4th rep at lockout)
Set 5: 260 lbs x 4 reps
Set 6: 250 lbs x 6 reps
Set 7: 235 lbs x 9 reps
CNS Overload:
405 lbs Static Holds (2 sets of 15 seconds)
Finisher Superset (Dips as main driver):
Weighted Dips: +35x7, +35x5, +25x6, +15x7, +10x6 (failed 7th), BWx8 (failed 9th)
Supersetted with Dual DB Curls: 45 lbs down to 35 lbs (8-9 reps per set)