[betoasphyxiation46]

i wanna increase my bench. and the thing is i want to see like a chart or something to see how much i should do for my weight which is 165??

[Thomas_Rivera]

Body building doesn't really depend on strength levels. You'r gains will come as you work on your size. But you should at least aim to bench your own body weight and go up from there.

[tjbentham]

Originally Posted by Thomas_Rivera

Body building doesn't really depend on strength levels. You'r gains will come as you work on your size. But you should at least aim to bench your own body weight and go up from there.

or, ur size will increase as u increase the weight on the bar, strength progress is the best way to gauge if ur getting bigger. Dont get too focused on just ur bench tho, try to make progress on EVERY exercise, however if u put emphasis on just a few movements: deadlifts squats bench shoulder presses rows pull ups etc then ur isolation lifts will increase too.

also dont worry about charts etc be the best that YOU can be, this is a sport of self improvement

[ColemanFan1]

here a few excercises: three tricep movements are Skull Crushers , Close Grip Bench Press, Tricep Pushdowns, And biceps do Barbell Curls , for the deltoid and chest area ,lots of Bench Presses, Incline Press, Seated DB presses, Front bar or plate raises, the lats are involved a little so do Wide Grip seated cable rows, if you know scott mendleson he does t-bar rows also.( sets should be 3 or 4 with reps of 8-10, but on the bench press sets of 5 or 6 with reps of 12, 10, 8, 8, 8, 6)

[roccodart440]

Charts don't mean jack. According to a weight chart ronnie coleman is severely obese.

I agree that benching your own weight is a good initial goal and then move on. On the other end of the spectrum use this as an example. I train with Joe Chec (checlovski) He is the all time 148 bench press champ. He can triple about 315-325 RAW.

[Mygeeto]

and just how many reps should i be bench pressing my own bodyweight for??

[roccodart440]

Originally Posted by Mygeeto

and just how many reps should i be bench pressing my own bodyweight for??

WHen you start lifting, one rep with bodyweight would be a good starting goal.

[rIPPDUP]

focus on your form, when bench pressing..you don't need to lock out your elbows, keeping a slight bend in your arms will isolate the pectoral muscles more and in turn...build more size and strength.

there isn't really a chart to look at, it is mostly about what is comfortable with you. what exactly are you trying to do find your max bench or a solid rep amount? for instance i weigh 185lbs and max 350lbs but rep 275lbs for 3 sets of 6.

[Kaje]

Are you trying to figure out a goal for your one rep max or are you trying to figure out a weight to go with on your working set?

[roccodart440]

Originally Posted by rIPPDUP

focus on your form, when bench pressing..you don't need to lock out your elbows, keeping a slight bend in your arms will isolate the pectoral muscles more and in turn...build more size and strength.

there isn't really a chart to look at, it is mostly about what is comfortable with you. what exactly are you trying to do find your max bench or a solid rep amount? for instance i weigh 185lbs and max 350lbs but rep 275lbs for 3 sets of 6.

To complete a bench press you have to lock out the weight.

WHile not locking your elbows will effect your mucles differently it will not, in general increase size and strength. If this were the case powerlifters would be doing it and they aren't. We spend more time working lokout strength than we do training the bottom end of the lift. By no means do I have a small chest, small front delts or triceps. I lock out every rep.

Try rack lockouts sometime and see how sore your chest, front delts and triceps get.