Ashley O 110 kg last night, that's 5kg off my PB aiming to beat that soon :)
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
- Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.
“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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Phillip D SO CLOSE. I remaxed recently due to being out of working out for a bit and pushed up 205lbs. GAH. Shooting for pushing that double plate by the summer start
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.
Dan G New One Rep Max 92.5kg. Getting there slowly. I'm hoping to complete it by the Summer holidays.
Jack A So close to this today!!! Had to have the spotter slightly help though so will wait till next week and give it another go!
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.
Russell S 4 sets of 8 reps at 80Kg today...... I wonder how the extra 20kg will affect me, probably should find a spotter first.
David H created the Prove you've got serious upper body strength: bench press 100KG Challenge
Why not ask for some advice from other Challenge takers, or read some of the Challenge guides first?OK, I'll keep working at it!