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Benching Double ur Weight

S

Sim882

New member
How long does it normally take people to be able to bench double their body weight for an unassisted lifter?

I've been doing weights for 10 months, and have gone from about a 60 kg bench to 125kg, with my body weight rising from 65 to 69.

However, I've been doing a shit of load of cardio b/c I was playing tennis comp, which is now being cut significantly as I've stopped comp, so I'm hoping for quicker progress (although I wonder whether cardio has hindered my progress on squats only). Plus, 8 weeks of that 10 months was spent dieting off an overseas trip, so I'm hoping for quicker gains now.

Is the double bodyweight bench within 6 months of my grasp?
 
Most lifters will never touch a double bodyweight bench. It is typically considered very good to be able to bench anything over your bodyweight on free weights with good form.

Cheers,
Scotsman
 
to be fair, at lower bodyweights a bodyweight bench is much easier. you are aiming at say a 140 kilo bench, you would need to put 15 kilos/33 lbs on your bench in 6 weeks - that may be possible man the only way to find out is to try it. prioritize bench and do some assistance exercises for triceps (and dumbbell work for the stabilizing muscles). good luck!
 
Can you do 1.5 times your bodyweight yet?

If so, might as well start working on double.

As for a time line, nobody will be able to tell you how long it will take YOU.
 
Just a suggestion of help, I was unsure of this techniques personally as a trainer however in this months mens health, there is a quip in there about pushing up more weight (not sure how this pertains to strength conditioning but) when the bar is up arching your upper back into almost a sit up position slightly with shoulders rolled off the bench then when lowering the bar just as it hits your shirt throw your body down, shoulders to the pad, and thrust your arms up in the air.

Sound fucked up to me but the blip was from some expert on fitness and published so WTF ever just a thought.
 
Scotsman said:
Most lifters will never touch a double bodyweight bench. It is typically considered very good to be able to bench anything over your bodyweight on free weights with good form.

Cheers,
Scotsman
Click to expand...

I agree with this. Even with juicing double body weight is out of most people's range for the bench. I would go for 1.5 body weight as a final goal. But as someone else noted the lighter you are the easier the task is to do double body weight. Double body weight would be good for dl's or squats and is a reachable goal for most people.
 
Scotsman said:
Most lifters will never touch a double bodyweight bench. It is typically considered very good to be able to bench anything over your bodyweight on free weights with good form.

Cheers,
Scotsman
Click to expand...
What he said.

About 10 years ago I worked out with a guy named John Rosen. At 178 in the club John put up a 600 lbs bench. He made the lift MANY times in the gym, but he was never able to get it on the platform. If you don't get it in a sanctioned competion... it doesn't count. Finally, after seeing him make it in the gym so many times and miss it on the platform every time... the gym made him a special trophy that basically said "Hey, we know you did it."

John uses the trophy for a door stop.
 
silver_shadow said:
and why would this be a likelihood???
Click to expand...


if you were pressing double your body weight then you would have to concentrate on your chest. i just feel that this might hinder growth in your legs. plus if you wanted to drop some weight so you could press double your weight it would be only be logical to stop doing legs......just my idea though.
 
Tagio said:
to be fair, at lower bodyweights a bodyweight bench is much easier. you are aiming at say a 140 kilo bench, you would need to put 15 kilos/33 lbs on your bench in 6 weeks - that may be possible man the only way to find out is to try it. prioritize bench and do some assistance exercises for triceps (and dumbbell work for the stabilizing muscles). good luck!
Click to expand...



exactly. I'm 6'2", and used to be 175. Now that is feaking skiny, and there is no way i could put up 350. I still can barely put up 250 once and i weigh 210 right now.

Some people just can't bench worth crap, like myself. i lift more than others much bigger and "stronger" than me on rows and lats, anything with the backside. but pushing weight is my serious weakpoint.
 
chaos13 said:
if you were pressing double your body weight then you would have to concentrate on your chest. i just feel that this might hinder growth in your legs. plus if you wanted to drop some weight so you could press double your weight it would be only be logical to stop doing legs......just my idea though.
Click to expand...


not true, i trained my legs and was pressing 2.5X my bodyweight.

Really it comes down to one thing. How you are training. If you are training as a BB it might take some time.Things like genetics, tendon strength, stabilizers and form all play a part in benching double your bodyweight.I trained a guy who was stuck at 275 for several years. He weighed 175lbs in 4 months he was double is body weight. It was the way he was training. ( less is more)


I truly do not beleive the heavier you get the harder it is. If you are fat thats one thing. The more weight i gained the more my lifts went up. I have seen this multiple times. Some people are just not ment to bench alot, dont beat yourself up over it. You are ment to do other things.
 
chaos13 said:
wow, i find that extremely impressive.... what do you weight?
Click to expand...

thank you!!

As of right now im 152lbs i took 2 years off, i should be back to 300 at the end of the month. Shooting for 425-440 at 165lbs in a year or 1.5 years. I had 395 at 17 163lbs so it shouldnt be impossible but we will see!
 
Thanks for replies and I will take up suggestions re form and accessory exercises.

The thing is I'm currently doing about 1.7-8 times my bodyweight, so I think I'm almost there, and I will take suggestions as to training shoulders and triceps. Basically, I've neglected these exercises for the 10 months I've been training (focussing on squats, deadlifts, bench, dips, rows, chins/pullups basically to exclusion of all else), so I'm quite weak at overhead press (55 kilos for 5 reps) and triceps. I've started doing them last couple of weeks, so I'm hoping this boosts the bench.

My progress has been strange - per bodyweight I'm really strong on chins, pull ups, dips, bench given my amount of training, but my squat is only the same as bench (although I can deadlift 165-170kg, is it common to have this discrepenacy and it seems odd), although I go lower than anyone I've seen in the gym, and I'm not strong on arms/shoulder exercises. I thinking that this is too much running though which i've basically stopped
 
powerlifting57 - Can we get a pick of you in just shorts? I need to see this.

On a related note, it's not just muscles - a lot of it is CNS.

Sim882 - Interesting the differences. I haven't tried to max my bench at all but I am guessing I can do 200 lbs - maybe a little more - as a 1 rep max. However, my 5x5 training weight surpasses your overhead press easily - and I do mine standing up with dumbells, not a barbell (and you can tell by looking at my - my delts are huge).

It just goes to how you train. But training cleanly, even if you eat right, I'd be shocked at 2x body weight in less than 2-3 years. Good luck and keep us posted.
 
Synpax said:
powerlifting57 - Can we get a pick of you in just shorts? I need to see this.

On a related note, it's not just muscles - a lot of it is central nervous system.

Sim882 - Interesting the differences. I haven't tried to max my bench at all but I am guessing I can do 200 lbs - maybe a little more - as a 1 rep max. However, my 5x5 training weight surpasses your overhead press easily - and I do mine standing up with dumbells, not a barbell (and you can tell by looking at my - my delts are huge).

It just goes to how you train. But training cleanly, even if you eat right, I'd be shocked at 2x body weight in less than 2-3 years. Good luck and keep us posted.
Click to expand...
:rainbow:

anyway, PL57... wow that is friggin impressive stuff! *bows down*
 
Synpax said:
powerlifting57 - Can we get a pick of you in just shorts? I need to see this.

On a related note, it's not just muscles - a lot of it is central nervous system.

Sim882 - Interesting the differences. I haven't tried to max my bench at all but I am guessing I can do 200 lbs - maybe a little more - as a 1 rep max. However, my 5x5 training weight surpasses your overhead press easily - and I do mine standing up with dumbells, not a barbell (and you can tell by looking at my - my delts are huge).

It just goes to how you train. But training cleanly, even if you eat right, I'd be shocked at 2x body weight in less than 2-3 years. Good luck and keep us posted.
Click to expand...

i was squatting 400+ for reps when i was benching this much.
 
silver_shadow said:
:rainbow:

anyway, PL57... wow that is friggin impressive stuff! *bows down*
Click to expand...


thank you, but no need to bow down! I am extremely lucky in the strength dept. But when it comes to size i dont have it. Some of us are born to be strong some of us are born to be big some are born to be both. Everyone is different, thats what makes this sport what it is.
 
Powerlifting57 said:
thank you, but no need to bow down! I am extremely lucky in the strength dept. But when it comes to size i dont have it. Some of us are born to be strong some of us are born to be big some are born to be both. Everyone is different, thats what makes this sport what it is.
Click to expand...


That is seriously one of the best posts ever!!

Cheers,
Scotsman
 
For many it comes down to range of motion.
People with big rib cages and short arms (and short overall) are apt to bench a higher percentage than gangly fuckers like myself.
I've benched 510 (touch and go, with a bridge) which was only about 1.6 times my bodyweight at the time.

Powerlifting57 said:
not true, i trained my legs and was pressing 2.5X my bodyweight.

Really it comes down to one thing. How you are training. If you are training as a BB it might take some time.Things like genetics, tendon strength, stabilizers and form all play a part in benching double your bodyweight.I trained a guy who was stuck at 275 for several years. He weighed 175lbs in 4 months he was double is body weight. It was the way he was training. ( less is more)


I truly do not beleive the heavier you get the harder it is. If you are fat thats one thing. The more weight i gained the more my lifts went up. I have seen this multiple times. Some people are just not ment to bench alot, dont beat yourself up over it. You are ment to do other things.
Click to expand...
 
chaos13 said:
lol, i though i was doing ok benching 315 weighting 195lbs.
Click to expand...

You are doing ok bro. That's over 1.5 x BW.

I weigh about the same as you and don't go much heavier than that on the Bench Press.
 
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