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How can I increase my pitiful bench (without gaining weight)? watch

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    (Original post by LavenderBlueSky88)
    I’m just seeing how it goes at the moment, I’m no where near competing level especially for my weight class (only managed a 100kg deadlift today for 1 rep) . I’d love to do a meet one day though just to see if I could get through it!
    Nah, I'm a bit over 60kg usually so not spectacular for my weight class or anything either.
    If you're at uni, join your uni's powerlifting club if you have one! Competing is very different to training so it helps to get a feel for it in a less formal setting than an actual comp. The British Unis comps at the end of March/beginning of April each year are also fairly chill and many people who don't train all that much also join in. In my uni's club, we have about 6 girls including me who actually train regularly and consistently but 12 girls from the uni signed up!
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    (Original post by LavenderBlueSky88)
    My bench is an embarrassment.

    Deadlifts and squats I can get some progress in but bench just doesn’t change. Can barely manage 35kg for 1 rep - even when I was 6kg heavier than I am now it’s never seen higher than that.

    Are some people just cursed with a pathetic upper body?

    Not overly keen on gaining weight (not a significant amount anyway). Is it possible to increase strength other than gaining mass?
    Hello, I was benching today and realized how amazing leg drive is.

    Are you utilizing leg drive?

    For me its when I pull my legs as back as possible with the heal on the ground. Then when I push the bench up I squeeze my legs and glute and it gives me extra power.
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    I can’t sleep so I’m looking at old threads.

    I’m actually surprised I have improved at bench over the last few months! Now have a 1 rep max of 42.5kg... slowly getting there! It’s bloody slow though but at least it’s moving in the right direction!

    Would anyone recommend wrist wraps for benching?
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    (Original post by LavenderBlueSky88)
    I can’t sleep so I’m looking at old threads.

    I’m actually surprised I have improved at bench over the last few months! Now have a 1 rep max of 42.5kg... slowly getting there! It’s bloody slow though but at least it’s moving in the right direction!

    Would anyone recommend wrist wraps for benching?
    Yes, 100% when you're benching >80% of your 1rm, keeps wrists straight and in a better position -> stronger. Also for OHP
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    (Original post by Angry cucumber)
    Yes, 100% when you're benching >80% of your 1rm, keeps wrists straight and in a better position -> stronger. Also for OHP
    Cool I’ll pick some up when I get my belt! Anything that helps!
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    If you want to get better at a certain movement you need to train for that movement. Pretty simple. If you keep benching you're bound to reach higher numbers, it's guaranteed. Try doing dips-they helped me out a lot with benching. Dips have a huge cross-over to benching. They're both pushing movements. Also push ups will help too. If you can only do a few dips/push ups, i suggest you work on these first before trying to climb up your bench press.
 
 
 
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