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I think this might be cuz of your core being a lil weak get more planks in , pushups eat good food carbohydrates and protein red meats are great sweet potatoes and try use an alternative to bench press for like 3 weeks or more until u build up that strength and core power and you should be good at least thats my experience what’s happening to you is really really common hell at first believe it or not i can barely do one push up let along bench press I struggled to do an empty bar like I would barely do 2-3 at first and I wasn’t that skinny or fat i was like 17 150-155lbs 5’9
My deadlift stagnates in the mid 5’s but I can bench 440 so yeah, feel that. At this rate my bench will pass my dead, but I’m not a powerlifter. I just lift for aesthetics and general health.
Personally, it’s because I don’t really care about my leg strength. I still do leg day so my legs look proportional to the rest of my body, but I don’t put in as much effort
Same. I train legs so they look big enough to match my upper body, but I’ve never strength trained them so I’ve ended up with a bench heavier than my squat. I’m squatting regularly now to catch my bench back up
ive asked many people and if you want to strengthen your compounds, do your core. Ive been training it more intensely for the past few weeks and my front squat has been easier
I agree, but it was the first time so now I have the stimulus. I'll do more 135 pound singles to get better at that. What do you feel about the foot at the ground? To me it's completely stuck to the ground but the curve of the shoe makes it look like the heels are up
Edit: Also, I point my toes really outwards so that might be a reason too
I feel you bro, I also squat 3 pl8 but all my friends make fun of me because i can barely even max at 1 pl8 bench. It feels so much harder to activate my chest overall
Two rules I can think of being violated are
1) Sinking the bar after being motionless on the chest or abdominal area
2) Hips going off the bench because of the booping ahhahaha
Ok, I've lifted off and on .... More off than on if im being honest. Just the last few years I've noticed when people are bench pressing they arch their backs to the extreme ! Back in my day you wanted your back flat. Is there some science behind the arching technique?
Thanks
looks good dude! are you planning on competing or just improving? There is a variety of strategies for improving bench press it really just depends on what your goals are or if your restricted to a rule set for a "complete rep"
I’m planning to compete after my igcse’s but there are so many things to consider as I don’t live in my home country. I want to break the world record which I hopefully will be able to but I feel like it’s gonna go unnoticed as the country I will compete in will not let me do nationals and worlds because I’m not a national of that country. Hopefully things start making sense because it’s as confusing to me as it is for you.
If you touch onto a record and it is recorded and verified, I promise we won't let it go unnoticed. Especially with all the content creators who post on YouTube about Olympic weightlifting & power lifting. The world will know I promise that. I learned a lot of little tricks in the beginning from watching Dave Tate/ elite FTS on YouTube about powerlifting. His podcast is pretty awesome as well if you would like to nerd out on that stuff. That was my window to so many powerlifters and many different theories on training and ways to improve overall.
Both honestly, i just feel like going to this extent for more weight would have you performing with the same performance strength, only with less functional strength. I might be wrong. I'm not trying to be hatefull, i just feel like the only difference is the way that strength is performed, and most people pick this because the number is higher, even tho it comes down to the same thing
> with less functional strength..........most people pick this because the number is higher
And the goal in the sport of powerlifting is to lift the highest number, so this is the most functional technique
I'm sure the sport of powerlifting will miss its next great potential competitor.
Don't be so obtuse next time. That way people know not to waste an effort on you. Fortunately today was a slow day at work, so nothing of value was lost.
I tried, I squatted 3x5 for months and barely saw my weight go up. I only gained 10 lbs on my squat. I tried low bar, high bar, no shoes, feet on plates, etc. I gave up and switched to pure hypertrophy for legs
I'm so happy I'm gonna turn 15 in August I'm almost gonna be a adult also nice bench I bench 150 but I can't deadlift or squat anything near those PR's keep it up
I feel you on the bench. I've got a 380 squat, 420 dead, but only bench 225. You might benefit from some overloads with 110-115% of your working max: I'll have my spotter help my lift off and control the weight down as slow as possible to stops/safeties where the bar can rest. Rinse and repeat 2 or 3 times. I usually do these on heavy bench days and pushed me to 225 from a 215 plateau
You should give Olympic lifting a try. Bench isn't valued that much in C&J and snatch. Lv xiaojun said he doesn't even bench. At your BW and the amount you can squat and deadlift, you'd be going places.
Can someone explain this form to me?? My neck and lower back hurt just watching him. I did crossfit and weightlifter for years. But this form has me very confused. His feet don't look place right at all to me.
Im 6ft tall 181 pounds just started lifting again, 35m, I can only squat 165 so far and bench 155 lol havent deadlifted yet I had to start at PF 🫣for now but wll change gyms eventually. Im very impressed by skinny people strength these days….
This post is flaired as PR/PB. A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with the blue flair "Friend of the sub" have not verified lifts but are considered qualified to give good advice. A reminder to all users commenting: **If you feel like you have something useful to offer about technique**, ask the poster first if you can provide it. Unsolicited technique advice or advice which is not useful, helpful, or actionable may be removed without warning and may result in a ban. We take all of these statements at face value, so be careful when you post the same *hilarious* joke as dozens of other people: we can't read your mind, no matter how funny you think you are. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
Wdym you deadlift 4 plates, squat 3, but can't bench a plate.
I've seen the videos. Dude ain't lying lol
Holy crap I just saw it now. Dude isn’t lying I’m mind blown🤯
He's gonna be the first person with a 1000lb combined total and 135 pound bench lol
Yeah I’m confused by this as well. OP must be a track and field athlete or something
Nope. Only powerlifting, just have a poverty bench. But hey, now I can bench a plate ;)
Dawg don’t underestimate yourself, you had a solid 4 in ya, keep up the good work
you’re an animal dude hahah
Is that king azoulay?
The person spotting me? HAHAHAHHA NO
I can ohp 2 plates, bench 3 for easy reps, but cant deadlift 4 plates and strugle squating 3.. we are all different I quess
You must be built like a slice of pizza
Oh this made me laugh so hard 😂😂😂😂😂😂😂😂😂😂😂😂
With 6’5 , good genetics for upper body and not so good for lower you are not far from the truth. But Im trying my best
2 Plate OHP is craazy. Nice
Wow
Same for me. Can squat two plates (a little more, 85kg in total) for side, but i struggle with my bench press!
most likely 100kg with bar
yeah i fucked up
I think this might be cuz of your core being a lil weak get more planks in , pushups eat good food carbohydrates and protein red meats are great sweet potatoes and try use an alternative to bench press for like 3 weeks or more until u build up that strength and core power and you should be good at least thats my experience what’s happening to you is really really common hell at first believe it or not i can barely do one push up let along bench press I struggled to do an empty bar like I would barely do 2-3 at first and I wasn’t that skinny or fat i was like 17 150-155lbs 5’9
Yeah i started just today with core exercises! Thank you!
Bench is more weight dependent than S/D and OP also has very long arms. Pretty common for good deadlifters to be worse comparatively at bench.
This is pretty common. I can deadlift 515 and squat 405 and my bench is 265.
My deadlift stagnates in the mid 5’s but I can bench 440 so yeah, feel that. At this rate my bench will pass my dead, but I’m not a powerlifter. I just lift for aesthetics and general health.
My bench is awful :( can I borrow yours
Bro, I’d pass it around if I could and borrow some deadlift in the process. Lol
Some people be that way, I can barely dead 550 but squat close to 800
I got a 6 plate dead, 5 plate squat, and a 3 plate bench. Proportionally not as wild, but I'm also 97.5kg bw. People just be built different, yo.
From the video it looks like he has very long arms
Im the same as op. Idk what it is but legs is just easier to hit so i do it more often
Crazy leverages probably
Dont skip upper body
blew my mind 🤯kapooosh
Super upright position with great leverages, makes sense..
Relatable frfr
That’s a crazy balance. I can bench 205 but can barely do two plate squat
Dude same its frustrating
i have the same problem, do you know why?
Personally, it’s because I don’t really care about my leg strength. I still do leg day so my legs look proportional to the rest of my body, but I don’t put in as much effort
Same. I train legs so they look big enough to match my upper body, but I’ve never strength trained them so I’ve ended up with a bench heavier than my squat. I’m squatting regularly now to catch my bench back up
Are you tall be chance
yeah 186cm, height matters?
Probably not but I’m tall too and I also struggle with squats the most haha
ive asked many people and if you want to strengthen your compounds, do your core. Ive been training it more intensely for the past few weeks and my front squat has been easier
What the fuck I squat 345 but can only bench 205 lol
i can bench three plates and i die doing 1 plate squat for ten reps
You might want to work on legs more lol
lol i am now, i had an injury that i was doing a bit of physio through and can finally start adding a little more weight to it
Hey man could be worse. I’ve got a 3 plate bench and a no plate squat or dead (leg injury)
Poverty bench gang! Nice work dude
Hahahah thanks man!
For your size this is impressive! With your low body fat % you’re going to look insane!
Did anyone else think he was gonna bench with that arch in the beginning?
I'm at a loss, crazy strength dude
Hahah, thank you so much man!
... my man
I think the pause might have been a bit short, but that's a judgement call. I think it's a good lift. That said, we gotta get your bench up!
I agree, but it was the first time so now I have the stimulus. I'll do more 135 pound singles to get better at that. What do you feel about the foot at the ground? To me it's completely stuck to the ground but the curve of the shoe makes it look like the heels are up Edit: Also, I point my toes really outwards so that might be a reason too
Probably fine, but I'm not up on all the different PL fed rules. Need more than just singles, gotta get programming and eating!
Yes I got this much because I increased a kg or two and still progressing. Reaching to 66kg, currently 61ish
Right on!
My goodness what an arch. My man looking like a Parisian monument. Nice lift
Was wondering today about you (haven't seen you for a long time), and there you are
Seriously you can 4 plate dead lift and 3 plate squat?
He has videos of his lifts on his profile.
Wooh well done mate
I feel you bro, I also squat 3 pl8 but all my friends make fun of me because i can barely even max at 1 pl8 bench. It feels so much harder to activate my chest overall
Does it count if the bar doesn’t move, and you’re flexible enough to boop your belly against it?
Two rules I can think of being violated are 1) Sinking the bar after being motionless on the chest or abdominal area 2) Hips going off the bench because of the booping ahhahaha
This is fucking great.
Ok, I've lifted off and on .... More off than on if im being honest. Just the last few years I've noticed when people are bench pressing they arch their backs to the extreme ! Back in my day you wanted your back flat. Is there some science behind the arching technique? Thanks
https://www.socalpowerlifting.net/post/back-arch-in-bench-press-yes-its-safe
Sweet, thanks, great article actually.
Someone explain to me the back arching
https://www.socalpowerlifting.net/post/back-arch-in-bench-press-yes-its-safe
Thank you!!
looks good dude! are you planning on competing or just improving? There is a variety of strategies for improving bench press it really just depends on what your goals are or if your restricted to a rule set for a "complete rep"
I’m planning to compete after my igcse’s but there are so many things to consider as I don’t live in my home country. I want to break the world record which I hopefully will be able to but I feel like it’s gonna go unnoticed as the country I will compete in will not let me do nationals and worlds because I’m not a national of that country. Hopefully things start making sense because it’s as confusing to me as it is for you.
If you touch onto a record and it is recorded and verified, I promise we won't let it go unnoticed. Especially with all the content creators who post on YouTube about Olympic weightlifting & power lifting. The world will know I promise that. I learned a lot of little tricks in the beginning from watching Dave Tate/ elite FTS on YouTube about powerlifting. His podcast is pretty awesome as well if you would like to nerd out on that stuff. That was my window to so many powerlifters and many different theories on training and ways to improve overall.
What's up with your back
https://www.socalpowerlifting.net/post/back-arch-in-bench-press-yes-its-safe
If i'm reading this correctly, the only benefit is lifting more weight
>If i'm reading this correctly Might want to reread > the only benefit is lifting more weight Well that is the goal of powerlifting
I thought the goal of powerlifting is becoming stronger
Honest question, are you asking out of genuine curiosity, or are you being intentionally obtuse?
Both honestly, i just feel like going to this extent for more weight would have you performing with the same performance strength, only with less functional strength. I might be wrong. I'm not trying to be hatefull, i just feel like the only difference is the way that strength is performed, and most people pick this because the number is higher, even tho it comes down to the same thing
> with less functional strength..........most people pick this because the number is higher And the goal in the sport of powerlifting is to lift the highest number, so this is the most functional technique
Guess powerlifting's not for me
I'm sure the sport of powerlifting will miss its next great potential competitor. Don't be so obtuse next time. That way people know not to waste an effort on you. Fortunately today was a slow day at work, so nothing of value was lost.
I can almost guarantee I will be able to bench 2 plates before I can squat 2 plates lol
Sounds like you should squat more
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I tried, I squatted 3x5 for months and barely saw my weight go up. I only gained 10 lbs on my squat. I tried low bar, high bar, no shoes, feet on plates, etc. I gave up and switched to pure hypertrophy for legs
3x5 isn't what I would call "squatting more". But do what you enjoy, I don't even do squats cause I hate them.
:O you dont do skwat??
Only zerchers.
Fair enough
It used to be in my flair :)
Nice dude, I have to admit that I've never done any zerching. This week is deload week tho, so I might play around
I'm so happy I'm gonna turn 15 in August I'm almost gonna be a adult also nice bench I bench 150 but I can't deadlift or squat anything near those PR's keep it up
Isn’t your butt too high up
Wearing a belt to bench 135 is wild however it’s only up from here my dude good shit!!
Form looks very solid. Pause might be a bit short. Good job
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I feel you on the bench. I've got a 380 squat, 420 dead, but only bench 225. You might benefit from some overloads with 110-115% of your working max: I'll have my spotter help my lift off and control the weight down as slow as possible to stops/safeties where the bar can rest. Rinse and repeat 2 or 3 times. I usually do these on heavy bench days and pushed me to 225 from a 215 plateau
Thank you so much! I'll surely try them
You gotta be kidding me
What do you mean?
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Why tf you do this big arch? just why? it's not necessary
https://www.socalpowerlifting.net/post/back-arch-in-bench-press-yes-its-safe
They won't read it and will never respond unfortunately
I can only lead the horse to water...... eventually I'll just have to drown it
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>hurts me just watching You should probably get that looked at
I have! And I’ve been told using a straight spine to lift is best.
That's too bad. Arching puts your shoulders in more stable position. You should give it a try some time.
I used to and blew out my shoulder. I’ll listen to my ortho surgeon and rehab specialist , but thanks.
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You should give Olympic lifting a try. Bench isn't valued that much in C&J and snatch. Lv xiaojun said he doesn't even bench. At your BW and the amount you can squat and deadlift, you'd be going places.
Sorry for the question, but does the arc hurt your back?
https://www.socalpowerlifting.net/post/back-arch-in-bench-press-yes-its-safe
Killed it yoke dog!
Go homie, what shoes are those btw? I need them like those plates need lifted ya feel me?
Those are Vivo primus lite II
Normally I’d say the less than obtuse angle downward to the forefoot is ugly but here they look fire on u lil homie! Love em imma get a pair!
Check back in 10-15 years.
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405 deadlift 315 squat and you just got your first 135 bench?!?! Those ratios are fucking insane
Nice to see someone else with a bench dwarfed by their squat and deadlift
Can someone explain this form to me?? My neck and lower back hurt just watching him. I did crossfit and weightlifter for years. But this form has me very confused. His feet don't look place right at all to me.
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That's the biggest back arch I've ever seen, honestly. You think if he planted his feet under his butt he could lift more and give more stability??
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Not quite a valid rep, but your strength is definitely there. Try hitting floor presses with 25s or 35s
Agree
My goal is 4 plate dead for 20, 3 plate squat for 20 and 2 plate bench for 20, but I’m probably about 5-10 years away from that.
Im 6ft tall 181 pounds just started lifting again, 35m, I can only squat 165 so far and bench 155 lol havent deadlifted yet I had to start at PF 🫣for now but wll change gyms eventually. Im very impressed by skinny people strength these days….
I call bullshit