Why cant i bench a lot?


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By Danielle Hildreth

Why is it so hard for me to bench press?

If you’re weak off the chest in the bench press it’s either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar down to slow, lacking a bench press arch, or picking the wrong grip.


  1. Have a Spotter. Having a spotter can make a big difference in what your potential could be on a heavy bench press.
  2. Engage the Right Muscles.
  3. Use your Legs.
  4. 5-10 lbs or more every Bench Press Session.
  5. Lower the Reps and Increase the Weight.
  6. Longer Rest Periods.
  7. Vary Your Chest Exercises.

The Proper Way to Bench Press

  1. Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.
  2. Keep your chest up (thoracic extension) throughout the movement.
  3. Elbows should be tucked and end up at approximately 45 degrees from your side.

How much should the average person be able to bench press?

For an untrained physique athlete, bench pressing 0.80-1 time of their body weight would be considered good. However, in the case of trained physique athletes, a good bench press would be equal to approximately twice their bodyweight.

5 Tips To Eliminate Shoulder Pain During the Bench Press

  1. Alter Your Grip Width.
  2. Keep Your Shoulder Blades Retracted.
  3. Try the Low Incline Bench Press.
  4. Increase Your Overhead Pressing Volume.
  5. Perform Posterior Shoulder Soft-Tissue Work.

What to do when struggling with bench press?

Touch your chest gently while staying air-tight and crushing the bar in your hands. Drive your heels down and press back up, flaring your elbows when the bar is about halfway to lockout. Learning to “own” the bar on the way down and staying tight when touching your chest will do wonders for your pressing power.

The bottom line: The most effective ways to achieve bench press progression & growth is to go well beyond the actual bench press.

  1. Weekly consistency is key: Perform 8 to 12 sets of chest exercises throughout the week.
  2. Don’t sleep on your triceps: Perform at least 3 sets of triceps isolation exercises per week.

Here are some tips on the fastest way to improve your bench press;

  1. Warm Up. The tip to preparing yourself to lift more weights is getting your body ready for the pump.
  2. Set-up Properly.
  3. Get a Spotter.
  4. Push the Bar Better and Harder.
  5. Learn the Technique.
  6. Bench More.
  7. Diversify Your Rep Range.
  8. Bench More Weight.

Why can’t I bench press at all?

If your muscles are inflexible and get locked up, it will limit your bench. The two areas that hold most people back are the back and hips. If you want to increase your bench max, not only should you add thickness to your back, you also need to stretch your lats.

Why am I not able to do bench press?

Your Triceps Are Weak

The chest and shoulders drive the bar off the chest, but the triceps finish the lift. Weak triceps leave you just short of lockout and short of reaching your goals. You need more than Push-Downs and Kickbacks to build strong triceps.

Why can’t I do chest press?

As you lower the bar, keep your back arched, your shoulders down and back, and focus on resisting and pushing with your chest muscles. Keeping your back arched and shoulders back is how you will feel bench press in your chest. Safety is always the number one priority in weightlifting.

Why am I not able to bench press?

You Don’t Use Your Legs. A proper bench is actually a full-body exercise. If you only press with your upper body, you’re leaving out the huge muscle groups of your quads, glutes and hamstrings. Good benchers know leg drive is essential for moving big weight.

What to do if you cant get bench press up?

“The best thing to do is literally roll the bar down your sternum, the middle of your chest, past your abdominals, and right besides your hips,” says Cornier. At that point you can sit up, then deadlift the bar back to the ground.

Why can’t I get my bench up?

The more stress, the more time needed between workouts. Remember, a strong bench needs a strong back and hip drive. If you train your back or legs heavy the day before or even the exercise before, your benching performance will suffer. Benching is a full body exercise.

Why can’t I bench my weight?

It’s probably because you’re either too heavy or not that strong enough to do that kind of lifting. Work on reducing your overall weight or at least improve the size and strength of your muscles through weight training.

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