im 13i dont know how to bench press really so i need step by step infohow much should i start and how much should be averagethis seens kinda silly but im only 13
Thanks for answering my question but im short and i can really throw far but think the bar is 45 pounds i think and i put 5's on each side so thats 55 and im 12 mayb you should try close to 80
Start with maybe 5 lbs on each side. I know it sounds stupid but you need to look down the road. After that start adding 5lbs. to each side after that at your discretion.
start off with 65 pounds. the bar and the two 10s on each side. if thats too much do 55 .
okay, kev, start out with the bar, actually. it's gonna be easy, but you gotta get the technique down first.. - the bar weighs 45 lbs, so every weight you add on gets added on to that okay, so put your hands on the bar, shoulder length apart. make the thumbs up sign with both hands, so your thumbs point right to eachother. now, the only thing that is missing here is the bar between your hands. just grip the bar using this hand technique as for benching, make sure you stretch a little first, and lift the bar up, off the rack (have a spotter if you can) when lifting it off the rack, bring the bar down to slightly above your chest, nipple area in terms of placement on chest (make sure you do not bounce the bar off your chest when you have more weight on the bar, this isnt good for your ribcage. and simply try and lift the bar straight up, do this as many times as you can, dont focus on how fast or how many times you can, focus on keeping the bar parallel and make your movements smooth rather then jerky. Good luck
You're in good shape to be starting to lift at the age of 13. Most bench press bars weigh 45 pounds by themselves, so start with that and work your way up. Make sure you have a spotter whenever you're trying more weight than you're used to. If you can't do 45, work with dumbells until you can (pushups on a regular basis will help too), and just try to keep pushing yourself a little bit more each time (once you can do 3 sets of 10 comfortably, start adding more weight). Ideally, a in shape person ought to be able to bench their own weight at least 10 times, but there is no reason to stop at in shape. Just keep pushing yourself and never quit. The key to being a strong person in the weight room is to do it consistently (at least twice a week and don't work on the same muscle group two days in a row) and constantly push your self to get better. Good luck!
