Hello Everyone. Im a 23 year old female and I joined a new gym in which they have a bench press club. All males have to bench press their weight in 8 reps, while the woman have to bench 65% of their weight, 8 reps as well.I was a 3 sport athlete in high school and a collegiate softball player as well. I just graduated in December...I thought I think I wanna live up to the challenge and try to be in the bench press club. I weigh 148 which means I have to bench press 96lbs 8 times. Which doesnt seem like alot the only problem is I dont really know how to I train for this?? I always do cardio everyday, but dont bench press or light weights and its been 5 months since I lifted actively while I was in college playing sports.Granted they do have trainers at the gym, but their arms as as big as my head and I dont want to make myself look like a fool, lol! Can anyone help me??? please?? thanks :)
its very nice you are willing to participate in such a fun and great way to excercise as lifting weights......now to answer your question bench pressing involves 3 major muscle groups working together to lift said weight, those muscle groups being the pectoralis major aka your chest.... Tricep aka the back of your arms.... . Front Deltoid aka the front of your shoulder... improving your bench press weight is NOT that difficult, i would personally recommend selecting a weight you feel comfortable with and start practicing we shall call it....try to learn proper form, how it SHOULD feel in each muscle group to lift the weight to full exstension, once you get proper form down start to gradually add weight as you do this more and more....youll find yourself getting stronger and stronger each time.... i would personally recommend a session of lighter weight/ higher rep 4 sets of 15 lets say on monday and then a session of higher weight/lower rep for friday....doing 4 sets of 6-8 the lighter weight higher rep will improve your endurance while the lower weight higher rep will improve your strength.....make sure using the lower weight and higher weight you should be FAILING at the max reps i suggested, once u hit 8 reps or 15 reps you should be tired....give yourself a 1-2 minute breather and knock out the next set REST IN BETWEEN AND EAT WELL....both very important things hope i helped
try okorder . go to their articles and find their beginners program. they have a great program that will help alot. also try whey protien, it will help lots
How are likely to be you working on your bench? in case you're specializing in it too plenty, you won't be permitting sufficient time to your muscle tissue to get well in between workouts. you in all hazard should not be working any muscle group better than 2, perhaps 3, cases a week. outdoors of that, in basic terms shop including weight, making use of two a million/2 pound plates, little via little. additionally paintings on chest workouts outdoors of the bench (flyes, incline/decline bench) to get extra factors of the chest geared up up. you additionally can use dumbbell chest presses just to mixture it up some and get some extra variety interior the work out. desire that facilitates!
