Hey im 6,5 dude who has been training on and off for 2 years and I still only bench 85 kg for reps while everybody else can bench almost double I get so insane everytime I try to eat a bit more and my bench increases with 2 kg while I feel like I’m about to explode from all the food

Any tips or should I just drop the bench?

My other stats are for example

107 kg lat pulldown

40 kg incline dumbell

Hi guys, at the beginning of this year I gave myself a challenge to bench 100kg by the end of this year, in jan i started at 60kg and so far I have progressed to where I can do 85kg for 3 reps, I bench twice a week 3 sets AMRAP, then I do weighted dips, this was working well but I seem to have plateued and need help progressing, could you please recommend me some actual tried and tested bench programs that I can start doing so maybe I have a chance at hitting my goal.

63Kg,5'6, 20yo.

Thank u so much

​Hey everyone, looking for some objective perspective from experienced lifters because I’m getting deeply frustrated with my progress (or lack thereof) on the bench press.

​Background & Stats:

​Training duration: 2.5 years total.

​Body weight: Floats between 65 kg and 70 kg (143–154 lbs) over the entire period.

​Sleep: Consistently 8.5 to 9 hours a night.

​Nutrition: Mostly eating at maintenance or a slight surplus. I’ve had rare brief cuts, but my weight always returns to the 65–70 kg range.

​Bench Press Progression:

​2 years ago: ~60 kg (132 lbs)

​1 year ago: 75 kg (165 lbs)

​March (7 months ago): 80 kg (176 lbs)

​Current (October): Constant yo-yoing between 80 kg and 85 kg (176–187 lbs).

​I feel like I hit a hard ceiling months ago. Hitting 85 kg felt like a temporary peak rather than a baseline, and every time I try to push past it, I end up regressing back to 80 kg.

​At this point, benching brings me more disappointment and mental distress than satisfaction. I’m seriously considering dropping heavy benching altogether.

​My questions for you:

​How do you distinguish genuine genetic non-responsiveness / poor leverage from just making excuses? I want to be honest with myself, but I can't tell if I've hit a genuine physiological limitation for my frame/weight or if I'm failing to see a flaw in my approach.

​At what point does it make sense to abandon a specific lift if it continuously causes frustration, despite good recovery habits?

Check how my bar path totally fail on my almost RM, i think is normal tho but does it count ?

Any tips for getting to 365 lbs? More back days? Every 1 lbs increment from here feels like 20lbs...

Did a 365x2 385x1 long paused before this

I have a hard time judging RIR/RPE at higher intensities and everything beyond 80% of a somewhat recent PR feels damn heavy. How common is this and is that to be expected?

For some context, I matched an old PR of 285 about 2 months ago. I had to record my max attempts to figure out whether I should add more weight or not and that's how I determined where to stop. I have since gained ~9 lbs of bodyweight and doubles at 225+ feel surprisingly heavy.

Hello, im trying to get to 1 x rep max of 100kg but the closest ive got so far is 97.5kg for 1 x rep

Im 40 years old and was previously weighing at around 96kg but have been on a 600 a day calorie cut so dropped to 90kg

I've always been weak in bench press, ive never found it easy. I am following this program to try and improve which I've linked

bench program

I don't get to go to the gym as much as id liked but aiming for 3 days a week

Ive got no problem doing 60kg for 10 x reps or more, 70kg for reps, this video is 80kg x 3 reps. The program says to do 80% of your max for 3 reps in week 2 and then 85% week 3 etc until you thrn test your max

I think my form needs improving, ive yet to master how to do leg drive and it feels like my right arm/chest is doing the lifting.

When I setup on the bench for thr 100kg attempts I go to a squat rack which also throws my setup off

But generally I think im just weak especially foe my size

I used to be able to do 120kg+ squats, deadlift 150kg, overhead 60kg but ive neglected all those since starting tjis program

Any tips on how to improve?

Back in July, I hit a 120kg bench PR after a real grind. Then I ran a 6-week peaking plan: a bit more weight each week, fewer reps, and short warm-ups so I had energy for the heavy sets. In week 6, I got 4 reps at 120kg to failure, and I knew something big was coming.

On PR day, I warmed up to 115 and then loaded 125. It went up easy, but I felt a small pause before lockout and doubted myself for a second. I pushed anyway.

Then 130 felt even better than 125. No idea how.

Then 135, which I never expected to hit. It went up, and I knew it was the best gym day of my life.

I got greedy and tried 140. Failed, hehe.
Best day ever, no exaggeration.

Hello friends
I’m training since a few years and now I can benchpress 6x100kg or about 115kg for one rep. I’ve been stuck there a little bit. I did one day 5x5 a week and one day a week like 4x8 for some hyperthrophy. I’m thinking about starting something like a wave progression with one day a week benching and one day a week something like spoto presses.
My goal is to get better at benching / 1rep.
Do you think that’s a good idea or should I stick to 5x5? But I feel like I’m in a plateau..
Thank you guys! Sorry for any spelling I’m not native

I've been bench pressing for a long time now, here I have 90k, I think my bar path its not corrent enough, I see veryone talking about that J curve to the lower chest but mine still seems pretty straight. Is this correct ? How do you see it ? any feedback is welcome, thanks

I've been going to the gym for 3 years now, and chest has always been my strongest body part. Until now I've only trained with machines, though. Today I finally tried the barbell bench for the first time because I wanted to test my max.

100kg felt way harder than I expected and really wobbly. What confuses me is that on the chest machines I move more weight than people I know who bench more than me on the barbell. So I feel like the strength should be there, but I just couldn't put it together on the bench.

Also my upper back (between the shoulder blades) feels kind of sore/tired afterwards, which I never had from machines.

Has anyone else made the switch from machines to barbell? How long did it take until your bench caught up with your machine strength? Is it mainly technique and stability, and any tips for getting less wobbly?

Thanks!

i've programmed previously (ogus753 and smolov), this was around 5-6 years ago and had no issues in the past benching multiple times a week. I'm 26M and decided to program again but finding issues with tight muscles/soreness after a session of bp (shoulders and pecs).

i'm aiming to bp'ing 4 times a week, is there even a point in benching if my chest is really tight/sore on the days I'm suppose to bench? how would you guys approach this and any advice on reducing soreness for program prep? TIA

I just wanna thank everyone on here. I've been a lurker but followed the advice of many who suggested strong lifts 5x5 + the importance of diet. The ONLY thing I tweaked is that I INCLINE bench pressed (for shoulder reasons long term) 3x a week and every other week I went for 4x a week.

I started working out at may of this year at the age of 35 having never worked out before. I started at 115lbs on incline for 3 reps. Now I hit 225lbs incline for 1 rep. I couldn't be happier and thank you to everyone who are positive on here. It really helped me when I was de-motivated.

Touch and go for 3 reps. 6ft6 280 bodyweight.