Bench Press (muscles, weightlifting, gym, legs)

[gym rat]

This may be an odd question, but I see men at the gym benching 2 to 2.5 times their body weight. Anyway, what is a good goal for a female lifter? Should she aim for her body weight? How many reps at her body weight? Also, how to get to one rep max? Right now I am arching my back and essentially have my fanny and the top of my head on the bench. Any advice?

[ejl127]

The goal should be to lift correctly, regardless of gender. You should be lifting and varying the types of chest training to shape yourself and/or build some muscle, not focusing on the how much to lift. That'll most likely lead to bad form and injuries. I also don't agree with low rep or single rep max type training but that's just me. I believe it's more important to get the reps in and more important to rep to failure. Yes growth and strength comes from going heavy too but IMO more so from increasing the amount of blood flow. Higher reps is better for this. You can also combine the type of training you do. High rep/low weight, low rep/high weight. Try for 10-12 on lighter weight and 8-10 on heavier.

If you consistently train correctly, the weight will come over time. As far as form goes. Keep your back flat on the bench, no arching....ever! Start with low weight and keep your lower back pressed down to bench. Tighten up the abs at the same time. Get a lifting belt if need be.

Train smart and hard with good form, the weight will come.

[gym rat]

Originally Posted by ejl127

You can also combine the type of training you do. High rep/low weight, low rep/high weight. Try for 10-12 on lighter weight and 8-10 on heavier.

Get a lifting belt if need be.

Train smart and hard with good form, the weight will come.

Thanks for the advice. I did just purchase a belt. I am getting ready for my second competition. So, I am looking to get to about my body weight, which could give me first or second. Last year's winner did 110 lbs.

[TwiloMike]

Originally Posted by gym rat

This may be an odd question, but I see men at the gym benching 2 to 2.5 times their body weight. Anyway, what is a good goal for a female lifter? Should she aim for her body weight? How many reps at her body weight? Also, how to get to one rep max? Right now I am arching my back and essentially have my fanny and the top of my head on the bench. Any advice?

Is it your goal to lift as much as you can? I'm not sure what you would consider a worthwhile standard relative to bodyweight.

When you fail on bench, where does the failure happen? Top of the movement, bottom of the movement? It's good that you are arching your back (your shoulders should be on bench, as well as your butt), and you can get great leg drive if you keep your legs at less than 90 degree angle and drive into the floor. Leg drive is important on bench, as are back strength (including rhomboids), delt strength, and tri strength.

[TwiloMike]

Originally Posted by ejl127

The goal should be to lift correctly, regardless of gender. You should be lifting and varying the types of chest training to shape yourself and/or build some muscle, not focusing on the how much to lift. That'll most likely lead to bad form and injuries. I also don't agree with low rep or single rep max type training but that's just me.

When the goal is strength, low rep training is king. The OP is apparently lifting for strength. Observe powerlifters and how they lift- there is much to learn there.

I believe it's more important to get the reps in and more important to rep to failure.

Why tax the CNS to failure? It seems you are advocating to do this constantly or at least frequently... you're advocating burnout. I strongly advise against repping to failure. Stopping within 1 rep of failure is fine.

A very useful tool (with a workout partner) is forced negatives: once the last rep before failure is completed, have the partner lift the weight and let you control it through the negative portion of the lift on your own, then pick it up for you again (so you're not actually lifting it), and let you control it down. An extra 3-4 reps of this for a set or two is a strength building tool but it's not to be overused as your central nervous system will eventually kick you in the ass.

Yes growth and strength comes from going heavy too but IMO more so from increasing the amount of blood flow. Higher reps is better for this. You can also combine the type of training you do. High rep/low weight, low rep/high weight. Try for 10-12 on lighter weight and 8-10 on heavier.

If you consistently train correctly, the weight will come over time. As far as form goes. Keep your back flat on the bench, no arching....ever!

Why no arching?

Start with low weight and keep your lower back pressed down to bench. Tighten up the abs at the same time. Get a lifting belt if need be.

What the heck? A lifting belt on bench.... for what reason?

[gym rat]

Now I am a little confused everyone . Which is correct? Heavy or not heavy weights ... High reps or not ... to failure or just before failure???? Belt or no belt ? I have an excellant lifting partner and we are just trying to build strength for competition. Give me the best information. There is alot of good information, but I just have to figure out the best path.

[TwiloMike]

Originally Posted by gym rat

Now I am a little confused everyone . Which is correct? Heavy or not heavy weights ...

The correct one depends on your goal. If you are only looking to build muscle size (bodybuilding), then you can get there without lifting terribly heavy. If your goal is strength, and it is according to you, then you want to lift in the 3-6 rep range (powerlifting). The 5x5 training method was created for people like you. Lifting in triplets, in singles, etc. is for people like you. Now, don't discount higher rep (8-12) work entirely, there is very much a place for it, but if your primary goal is strength, train in the strength range (3-6). The advice you got from the other poster was about what they like, how they lift, etc. It had little to do with your goals.

High reps or not ...

In your case, not.

to failure or just before failure????

Just before failure. Once in a while, when you want to know your 1 rep max, you'll be lifting to failure. No doubt about it. On a regular basis, however, do not train to failure. When you train you have to consider more than just your muscles: your central nervous system (CNS) is also taxed, and once it decides that it's being overtaxed you get what is commonly known as "burnout". Consistently/frequently training to failure gets you to that point a lot quicker.

Belt or no belt ?

Do you have back problems? No? No belt, then. By wearing a belt you take your back out of providing support, therefore it doesn't get trained when it should as a supporting/stabilizing mechanism. When you lift HUGE weights then a belt may be necessary to prevent injury. On bench, though, it's uncalled for.

I have an excellant lifting partner and we are just trying to build strength for competition. Give me the best information. There is alot of good information, but I just have to figure out the best path.

There is a lot of great info out there. I know quite a few powerlifters who keep great journals. If you go to my favorite forum for weightlifting, check out how LynnLynn7, Guido and LoveMyGSDs lift. You'll learn lots from their journals and feel free to ask them questions. You'll find them at BeyondLowCarb - Index

[TwiloMike]

Here's a little piece straight from a powerlifter buddy of mine (he asked why I wasn't paying enough attention to him in our AIM chat and I linked him here). His contribution after he read the thread:

going to failure depends on the degree of CNS activity in the exercise performedie
explosive lifitng = high motor unit recruitment, so stop well short of failure, really as soon as the bar slows down
heavy compound lifts (bench squat deadlift) = high motor unit recruitment- allow for some slowing but never take to failure
machines and cable compound movements = medium motor unit recruitment, stop just short of failure, but on the last set go to failure
isolation exercises = low motorunit recruitment- u can go to failure on each set"

Thanks, Corey.

[Charlottean]

Don't wear a belt! That's just crazy talk.

[gym rat]

Originally Posted by Charlottean

Don't wear a belt! That's just crazy talk.

Charlottean, I agree the belt is great with some exercises but the bench press does not require it at all.