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Prove you've got serious upper body strength: bench press...

This is for all of you that like pushing yourself on the bench - looking to get to the next level in strength training.  

This challenge is to see who out there can hit that bench press weight that separates the weak from the strong! To complete this challenge you have complete one controlled rep at 100kg.

Now this is not for beginners and may take months of hard work to accomplish. The bench press is as much about technique as it is about strength, so make sure yours is up to scratch. We have all seen ‘the bencher’ that comes in and doesn’t bother with a warm up weight, has atrocious technique and a descent that is way too fast and to top it off, he performs the ultimate chest bar bounce at the end of each rep – let’s not mention his weight hasn’t changed for the last 6 months either!

Proper technique and progression is the only way to train and to help I’ve added a few of my training tips to get you on your way:
1. Keep the head still at all times.
2. Keep the eyes on the bar at all times and always use a spotter!!
3. Employ a controlled and steady descent speed.
4. Spot the bar at nipple level.
5.  Pause the bar briefly at the chest - never ever bounce the bar.
6. Don’t forget to BREATHE - inhale during the descent, exhale during the ascent.
7. Keep the feet and torso still during the lifts.

In addition remember to be sensible and plan your training increasing your weight in steady safe increments and always remember to warm up on a lighter weight. Remember this is a long term challenge, so it doesn’t matter what weight you start on it’s the motivation and dedication that will lead you to your target weight in the time it takes you!

Also, something people always forget is that nutrition and hydration are very important in releasing the upper body beast! So get out, release the upper body machine and start hitting those weights.

Prove you've got serious upper body strength: bench press 100KG Challenge rules

  1. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

Related Exercises

Training for the following exercises will be automatically logged against this Challenge:

Barbell Bench Press

View rules and related exercises

  • Damien M
Damien M recently completed this Challenge

Recent advice

“I do this and more 3-4 times a week. I miss pushing the heavy weights, but I no longer need or have to prove how strong I am. ;o)”

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Bobby B Prove you've got serious upper body strength: bench press 100KG Challenge

Contributorsilver Bobby B very close today hoping to be injury free , continue the sessions and hope to complete by the end of september with a big smile on my face!!

Claire Boo L encouraged this.

20130217221652-chasingadream7

I don't think bench pressing 1000kg would ever be described as easy... If it was everyone would do it :). I really hope to see you pressing complete. Next time I am in the gym I ll get one of the lads to show me what 1000kg looks like.

20131126112258-adrian

It's only 100kg, 1000kg would double the world record!

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Bobby B Prove you've got serious upper body strength: bench press 100KG Challenge

Contributorsilver Bobby B still only 95 1 rm :(

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Alexander A Prove you've got serious upper body strength: bench press 100KG Challenge

Alexander A Started benching 2 years ago weighing 145 and could barely do 75 lbs 12 times but after 2 years of working out consistently i surprised myself by doing 3 sets of 225lbs while weighing 173 lbs.

Joe C encouraged this.

20130318103242-david

Good work, benching what, about 30% more than your body weight.

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Russell S Prove you've got serious upper body strength: bench press 100KG Challenge

Contributorsilver Russell S 3 reps of 100kg followed by 8x80kg, 8x80kg and 5x80kg. Challenge done:o)

Steve R encouraged this.

20110327163505-russell

i needed to sign it off before Chris, gutted i did finish of the last set but with no spotter didn't want to push it too hard. If you're up to 85 i'm sure 100kg is just round the corner.

20130807080211-steve

Haven't done for a while - will try some reps of lower weight tomorrow and see how it goes

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Challenge creator

David H

created the challenge

4th March 2011

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