well you’re considered “fit” by most if you can bench your own weight. Other than that, it all depends on what your definition of “good” is.
Do you just want to look good, be fit, or just push raw numbers?
man Al l those protein shakes and chick n help increase my power. i did 800 on squat press today. And yet i still cant convince these young people in my area to stay from drugs 
so how many reps is that supposed to be for the chart??? just a 1RM???
im outi
Roberth
So when I’m benching, I am hitting failure with my forearms/wrist before anything else. Any tips on how to fix this?
How wide is your grip?
also, what part of your chest is the bar hitting at the bottom?
I got my index fingers on each line on the bar, so relatively wide and the bar is hitting around near the middle of my pectoral muscle.
The bar is HITTING your chest, as in touching, when you bench press? Please stop that immediately…
not sure why this made me laugh.
But yah, stop it.
I need to get started on some workouts as well.
I bought the bench but still need to use it.
(Fuk I’m lazy)
Not hitting, as in its bouncing off my chest, but its nearing that area before I lift it back up again.
Here is a decent article on technique.
You should have your hands just outside shoulder level. You may too wide a grip, depending on your stature. Experiment with different widths.
Also, are you making sure you pinch your shoulder blades together, keeping your feet on the ground, and a natural curve in the lower back (not pressing into the pad).
Shoulders back, chest out, is a biggie…as if you aren’t doing that, the muscle isn’t in a stretched position, so you may be wearing your arms at the mid/end of the lift.
I think a big problem is my form, I am especially bad about keeping my elbows tucked away and keeping my shoulder blades tight. I’m gonna focus on this next time I do my bench.
Just wondering, how do you grip the bar? Are your wrist bent all the way back? I know it’s hard to explain through text, but that could be part of it too.
After reading the article and thinking about it I realize my wrists are bent all the way back like it had X’d out in the pictures. Explains the stress on the wrist.
Yeah, 1RM. Here’s the main link to other charts.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
I think for squat, it’s based off the power lifting version and not olympic.
This plus the previous article should be helpful enough.
How should my lower back be when benching? Resting towards the surface or raised up and not touching the bench? Our spine is naturally an S-Shape so when they say back straight i do the S-Shape and my back is raised up and not touching the bench. Or should i Lay my whole back flat and rest my lower back onto the surface?
edit: nvm just saw the answer few posts up
Has anyone here tried Gakic? i heard it’s suppose to get you really pumped up when you work out. bad thing is you have to take like 8 big horse pills before working out.
Damn thats cheap. I live in Canada though. Need to find an alternative.
thanks for the website…that place is really cheap. im going to buy from them the next time i need some supply. shipping isn’t that bad also.