I'm in Girls weights and I can barely bench the 45 pound bar. I can do like 3 reps and then my arms give out. (we do a total of 5.) I can squat 95, incline press 35 and hang clean 35. I really need to be able to bench the 45 pound bar. Thats like the minimum weight for my class. Any tips on building up the muscle fast or something?
Just lie on your stomach and press up as many reps as you can, arching your back. Do this several times a day. It's a very healthy exercise for your back as well as building up for pushups or bench press. You'll surprise yourself how quickly you build strength - 45 pounds is very light, so part of your problem is that your muscles simply aren't used to being worked at all. My guess is you'll be well past 45 pounds before you know it.
you can do bench press type exercises using 2 dumbells a little less than the 45lb weight of the bar then build up your strength
