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What is your bench press? (8 Reps and 1RM)
(lemmygrad.ml)
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this post was submitted on 13 Oct 2023
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Physical Education
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I have no idea how to improve my bench press. I'm pretty much stuck at 3x10 @ 60kg (132 lbs) for months now. Do I just need to train more?
I've never really done a 1RM because it's kinda scary and I don't really care to know the number, I just want to improve in general.
Easier said than done, but basically just slowly increase the weight over the course of time. Like one week I’ll do 160, next week I’ll try to do a full set of 165, if I can’t get it, I’ll practice until it moves up a bit. That being said, all of this is much easier with a spotter. But even without a spotter you can still practice the fundamentals through Dumbbell benching (you don’t need a spotter but be careful when bailing on the weights, I’ve seen people nearly injure themselves or others by tossing weights aside when struggling with a dumbbell bench)