8 x 40kg x 4 reps?Originally posted by pierre^^:i am 73 kg and i can oni bench 8 x 40kg x 4 reps
animore i will have a problem to put the bar back on the rack
or my wrist will break
That's NOT a rack,its like calling a WW2 fighter plane a 21st century Stealth jetOriginally posted by pierre^^:unless u toking abt benching in the rack when the barbell was attached to the wire
i.e. Handstand push-ups?Originally posted by Marco_Simone:The true gauge of upper body strength is to be able to military press your own bodyweight.
the flat bench press is grossly overrated...
That's NOT a rack,its like calling a WW2 fighter plane a 21st century Stealth jet
wad do u mean by bench maybe 4-5 reps of 40kg? 20kg each side for 4-5 reps or 40kg each sideOriginally posted by iSpeak:Hi. Abit paiseh to be posting in this forum lah - I'm a total newbie when it comes to pumping iron. I only started going gym this month! 17 years old this year.
Anyway, my question is what are the bench press standards for the average gym-goer? I glanced through Men's Health and I read in an article how a truly fit individual should be able to bench one and a half times his weight.
I'm 60kg and I can bench maybe 4-5 reps of 40kg? That's only two-thirds of my own weight sia. One and a half times my own weight is 90kg.
I'm interested in training up my upper body strength. I hope through strength comes shape.
My personal target right now is to eventually bench 1 set of 8 reps of 60kg.
When it comes to bench-pressing, what I'm doing right now is :
1 Set
12 reps x 20kg
12 reps x 30kg
I don't really bench 40kg - not much point right now because I can only knock out a few reps only? Usually do them just to gauge my strength once a while cuz when I do it I feel like there's a sixth sense warning my body what I'm doing is dangerous.
I know the pros here will laugh at me lah but spare a newbie some face. What should my work-out be to eventually reach my aim?
I also heard that crunches and bicep curls will make your penis shrink....Originally posted by manyu882:heard that military backpress isn't good for your arm joints.
cant be 40kg a side, he just started..unless he got inhuman strengthOriginally posted by borntolive:wad do u mean by bench maybe 4-5 reps of 40kg? 20kg each side for 4-5 reps or 40kg each side
Those fat guys you see could be powerlifters.Not everyone aim is to be a bodybuilder you know.Originally posted by borntolive:even if its 20kg per side, its already very good for someone new.
i have pathetic strength when i started out. when i 1st lift the barbell up while doing bench press, my hands were already trembling very badly. this goes to show how weak i am..i then slowly add 2.5kg, 5kg, 7.5kg, 10kg, 12.5kg, 15kg , 17.5kg plates per side
even now i m still doing 20kg per side for 8-10 reps.
IMO dont compare how heavy u can bench with others. I think this depends on yr overall build n strength ba. Just do wad u can do with proper form
I have seen those freakly fat guys doing very heavy bench but for wad? their too fat!!! can they do pullups and dips? I have seen fit,lean and muscular guys who bench much lighter than those fat guys but they can do pullups n dips with amazing form
perhaps, i go to those regular clubfit gyms ba where mostly teens, nsfs, working adults exercise. seldom see ppl with fantastic physique.Originally posted by Simon Dean:Those fat guys you see could be powerlifters.Not everyone aim is to be a bodybuilder you know.
And dont think that fat people(defined as people with bulging bellies in this case i suppose?)cant do pullups, you obviously havent mixed around with enough rugby players or shot-putters before.Its harder for people who are overweight to do pullups/dips generally but doesnt mean they cant do it.
No anger directed at all.
You still sceptical?One of the top rugby players in SG whom many would define as morbidly obese can knock out 12 solid slow reps.Originally posted by borntolive:i seldom see those heavyweight guys doing pullups n dips though. yes they can do a few but those that i saw are half pullups
Why should I throw the bicep curls away?Originally posted by Simon Dean:throw the bi curls away.
Even if you wanna just train for upper-bod do some good chin ups or dumbbell rows.
Would you want a gf who is chio only and nothing else?Originally posted by iSpeak:Why should I throw the bicep curls away?
You wanna emphasize upper body especially chest dont even need to go gym.Originally posted by iSpeak:Hi guys. Just a little update. Looking for further advice.
My standard is now 40kg! Haha. But I'm not entirely sure how intense my bench-presses should be?
Hit the gym yesterday and I did 3 sets of 40kg with 8 reps per set.
I can do a set of 45kg x 4 reps? Tried to bench 50kg for 1 rep but arms just couldn't it, so I'll just take it that my current max is 45.
45 is 3/4 of 60kg! Still a long way to go but progressing I guess.
I do however, feel alot of strain around my chest and shoulders after the work-out. I feel that it's firstly because of my lack of proper stretching (I did 10 reps of 20kg on the bench press as warm-ups only) and also probably because I'm biting off more then I can chew. I was doing bicep curls and chest presses along bench presses, overall alot of emphasis on the upper body.
What is a proper warm-up for an upper bod workout?
What should my regime be to hit my target of 60kg?
Hmm, i disagree to a certain extent.I did 5 proper pushups after training with some barbell work.That time i was some scrawny little 14 yr old kid.Originally posted by Marco_Simone:You wanna emphasize upper body especially chest dont even need to go gym.
How many bodyweight dips can you do? Can you do at least 8? If you cant even do that,I dont see any reason you should hit the weights! Master your bodyweight first!