I benched 220 (100 kg) for 4 reps yesterday

[.*my*.]

I read that the average 1 rep max for the average gym goer is 230. I’ve only benched for 2-3 months and I got 220 for 4.

Is that a good bench and how far can I progress? (I have been training for 18 months but benched only for 2-3)

 

[Deleted member 28691]

pretty good

What's your weight.

 

[.*my*.]

pretty good

What's your weight.

220 but I have a disadvantage because of long arms

 

[Saint Casanova]

220 but I have a disadvantage because of long arms

It’s close to body weight but since you haven’t benched mine it’s good. Aim for a 1.5 times body weight one rep max to get a solid bench. 330lbs in your case

 

[Saint Casanova]

It’s close to body weight but since you haven’t benched mine it’s good. Aim for a 1.5 times body weight one rep max to get a solid bench. 330lbs in your case

*long

 

[Jhon Smith]

Wow now you will slay

 

[Deleted member 20399]

I read that the average 1 rep max for the average gym goer is 230. I’ve only benched for 2-3 months and I got 220 for 4.

Is that a good bench and how far can I progress? (I have been training for 18 months but benched only for 2-3)

mirin that's very impressive. average gym goer cannot do 230

 

[.*my*.]

mirin that's very impressive. average gym goer cannot do 230

I’ve seen polls but people probably exaggerate

 

[Deleted member 25059]

approaching starts at 150kg mate

 

[Deleted member 21598]

Prob used shit form

I can bench 225 for 8 reps (no bouncing off the chest, no exaggerated back arch, ass staying on the bench, control movement, bringing the weight all the way to the chest)

I weigh 175

 

[.*my*.]

approaching starts at 150kg mate

I’ll keep that in mind

 

[orangomango2003]

220 but I have a disadvantage because of long arms

"disadvantage because of long arms" biggest cope of fat guys. 100kg bench isn't impressive for fatties nigga.

 

[.*my*.]

Prob used shit form

I can bench 225 for 8 reps (no bouncing off the chest, no exaggerated back arch, ass staying on the bench, control movement, bringing the weight all the way to the chest)

I weigh 175

My form was perfect. I mean that if you were spotting me you would’ve gotten down on your knees and kissed my hand in awe after what you would’ve witnessed.

In all seriousness I always aim to have great form. I didn’t bounce and went all they way down and locked out at the top.

 

[Deleted member 28691]

jealous niggas coping

you plan to stay at 220?

or you're bulking and then cutting?

if so what's your desired weight.

 

[.*my*.]

"disadvantage because of long arms" biggest cope of fat guys. 100kg bench isn't impressive for fatties nigga.

 

[.*my*.]

@Ketamine yeah already answered.

220 is nice I’ll just maingain and recomp

 

[Deleted member 19865]

I read that the average 1 rep max for the average gym goer is 230. I’ve only benched for 2-3 months and I got 220 for 4.

Is that a good bench and how far can I progress? (I have been training for 18 months but benched only for 2-3)

Not bad. I just got to 225 for 12 a few months ago, and it took me over 2 years to get there.

 

[Deleted member 28691]

@Ketamine yeah already answered.

220 is nice I’ll just maingain and recomp

yeah, but imo 205 is nice weight for you

lighter and still pretty much as big, what's your daily calorie intake?

 

[.*my*.]

yeah, but imo 205 is nice weight for you

lighter and still pretty much as big, what's your daily calorie intake?

I still haven’t reached 2 years of consistent training so there are some gains to be made. 220 is good I don’t care about cutting rn even if I’m ugly I like it. If I maingain I can be lean in a year without having to cut or anything.


I take 3000-4000 it depends on how much I can eat because I’m not a big eater

 

[Deleted member 28691]

I still haven’t reached 2 years of consistent training so there are some gains to be made. 220 is good I don’t care about cutting rn even if I’m ugly I like it. If I maingain I can be lean in a year without having to cut or anything.


I take 3000-4000 it depends on how much I can eat because I’m not a big eater

you're not ugly, natasha slayer pheno

 

[.*my*.]

you're not ugly, natasha slayer pheno

 

[Deleted member 28691]

fuck those russian whores in Kazakhstan!

 

[.*my*.]

fuck those russian whores in Kazakhstan!

Not sure if I’m ethically allowed. I don’t want to be another nigger taking the white man’s woman

 

[orangomango2003]

benching your own bodyweight means your weak as fuck (which is ok because you just started). i bench 1.7 times my bodyweight. 20% is too fat for a lifter. at that body fat percentage you will have lower testosterone levels. you should be below 17% bf % for the most amount of muscle growth while not losing as much smv and being healthy. this is way better in the long-term than staying fat. 21% bf is considered overweight and most people underestimate their bf % and even if you don't 20% is still too fat (the average bf % for 18-20 year old male is around 17%). by losing weight you can improve smv, health and muscle growth. 12-17% is optimal. (12-14% for cutting ,16-17% for bulking and 15-16% for maingaining)

 

[Sociobiology]

I wish I was in the gym rn :-(

 

[.*my*.]

the average bf % for 18-20 year old male is around 17%

Where? In the Kongo?

 

[R@m@]

my bench went up faster since I started doing floor press on a bench pad, so I can touch my chest, on a floor press you cant use any momentum since your elbows touch the ground, its actually the only bench variation ive been doing

doing paused reps is also a good way to improve

 

[.*my*.]

benching your own bodyweight

 

[orangomango2003]

Where? In the Kongo?

 

[orangomango2003]

 

[Splinter901]

approaching starts at 150kg mate

150kg for the lady

 

[klip11]

Prob used shit form

I can bench 225 for 8 reps (no bouncing off the chest, no exaggerated back arch, ass staying on the bench, control movement, bringing the weight all the way to the chest)

I weigh 175

When I benched a few days ago, I did 330 pounds for 8 reps

 

[Deleted member 21598]

When I benched a few days ago, I did 330 pounds for 8 reps

Overcompensating gymcel detected

 

[klip11]

Overcompensating gymcel detected

You will one day be BBC'D. You have been warned

 

[Deleted member 13158]

Wow now you will slay

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