Bench Bread - (Made it brahs)

Not bad when you weight so little. But just start to eat more kiddo, and you'll be benching 3pl8.

post body pics senpai

>>38360558
n i c e form

>>38360585
kek

>thumbless grip

I would say kys but it seems you're well on your way.

>>38360558
why are your hips rising off the bench?

and If you're going for that arch you're going to need to keep that tightness in your lats and torso the whole duration of the lift

you're going to seriously injure yourself if you constantly shift your form around like that mid-lift

>>38360558
ass of the bench does not count

And Im not saying that to discourage you. Ass of the bench is cheating. Its not "arching". Your upper back and ass needs to be on the bench all the time.

Good you are going forward, but this way you are only going to injure yourself. Dont shoot for numbers you are not ready. You will become ready with time and PROPER form.

>>38360618
I fucking hate gripping it with my thumb. I've been benching thumbless ever since I started 6+ years ago, ik ik suicide grip meme, but honestly how tf do you go back to thumb grip after thumbless?

>>38360652

Don't know, didn't even notice it, mb it's just my lower back at a hard to see angle? Hips felt like they were on the bench the whole time.

Thanks for the arch advice, I'll keep that in mind and practice it for future lifts.

>>38360685

Ass most certainly didn't come off. It was lower back coming up I think like 652 said and shifting position. I'll watch it in the future.

>>38360558

187 lbs,
5'8"
1RM at 335 lbs last time I tried. Probably around 310-320 lbs now.

>>38360558
as >>38360685 said you're "cheating" by not keeping your lower body on the bench.

nice ROM though, keep it up man

>>38360558
>dat grip
pls no

>>38360715
Good shit anon. Thanks for the first contribute, got any chest shots? Mirin the 1.79

>>38360722
ew no. Arching is a thing, arching is most definitely a thing. The only thing I really need to watch is exactly what >>38360652
said about shifting position.

>>38360742
arching is not getting your ass off the bench. Which could happened in that video, not sure.

My piece of advice for the op;
Dont increase the weight now. Instead decrease the arch.
Arching is a legit technique used to break records, not to develop strenght or mass.

>>38360774
Will keep that in mind. Thanks anon.

>>38360774
arching is what keeps your shoulder blades tucked together and your rotator cuffs from blowing out.

>>38360742
If you are going to arch it stays the same the whole lift, just as solid as your back does when fully against the bench. You may have completed the lift, but honestly i would be more impressed if you did 200 flat back, paused touch, and under control (doubt you can do)

>>38360797
welp, there is a difference between a small "natural" arch and doing it on purpose

if you want to see what arching can do google "russian girl bench press", she has amazing back flexibility and can outbench most people here due to arching

also she is pretty cute so google it seriously

5'8, about 160-165 lbs.

I'm maxing out at 225x3 these days. Just started a job post college so I guess I'm happy that I can maintain with only an hour at the gym 5 times a week. Seems like I need to do some strength program to really break through this long plateau as opposed to my very slow linear progress

>>38360828
For something like that, I do bench lifts with my feet up on the bench. I think what I usually did under that form is like, 45's and 25's, so 185. I could try 205 flat back for you next chest day, anon. Getting a lot of advice from people in this thread to reduce arch, so I think I'm gonna start doing more flat backed from now on.

>>38360558
Benched 132lbs today. I'm proud of it, even though it's laughable, because I'm a begginer and two months ago I could barely bench the damn bar. Making slow but steady progress. My goal is 200lbs (1RM) at least by this time next year, hopefully 220.

>>38361085
Good job anon. You're benching pl8s, good for you. You got this shit bro, find a reliable spotter, push yourself, get that shit. You'll make it.

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>>38360730
This is the best I got right now, about 2 months ago, in sitting at about 13%bf. I bench a lot more than most, but feel like my chest is still undefined, but hopefully it'll pop when I finally cut.

>>38361116
Thanks. Y-you too.

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>>38361130
Mirin hard, anon. Good shit. Have you ever been higher than 13%? I want to bulk, but I fucking love being otter mode and I don't want to lose the defined as fuck 6 pack. Sitting at around 8ish percent right now. Advice?

>>38361235
Fucking forgot to crop. Whatever. Good nuff.

>>38361235
8%.....

>>38361130
sick lats, man.

>>38361235
13% is the highest I've been, and it was honestly right at the end of my first cycle. If you're afraid of putting on the chunk, it's inevitable when you start bulking. But you can minimize it be really watching your macros and calorie intake. Even on cycle, I only went up to 13% from 11%. I try and minimize my carb intake on off days.

But I honestly wouldn't worry too much, it takes time to bulk, and you can always pull back and do mini cuts throughout a bulk

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>>38361235
>8%

>>38361305
>>38361346

Yes? Got a body fat % and bmi index officially done for wrestling season and again when I was doing pankration in college. BF % looks really different on everyone and you should probably know that.

>>38361338
Appreciate the honesty, and still looks really good. I'll look into doing small bulks then, thanks.

>>38361130
Your pectorals will definitely pop once you cut.

Solid work so far brah

>>38361328
Thanks, my back is probably my most developed muscle group. Pull downs for days

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Guys, I just got tested at 11 % bodyfat. Would you believe? Me neither. But tests never lie. Neither does humans.

But you probably already know that bodyfat looks really different on everyone. You can't judge, you shitlords.

>>38361440
dank meme friendo

>>38361130
wtf you look scary

>>38360618
I have been trying thumbless grip lately. That squeeze you get in your chest is amazing.

I managed to hit 515 one time.
Haven't tried again since, but 440 is as high as I'll go now.
5'11"
280

175 lbs here. 225 X 4. is my max. Havnt attempted more yet.

5'11"

>>38361515
This I need to see. Post those tits for me, anon. Pls.

>>38361515
Whoa whoa whoa whoa whoa....bro...

Can't give out those mad stats, and not share a pic of the shelf!

>>38361541
>>38361544
this

>>38360558
Gg brah
6'2 3pl8 lmao

>6'0
>76k

80kg

>>38360558
>touch and go
>not paused
>ass off bench

fuck you

>>38361635
im so fucking retarded

>heigh 6'0
>weight 76kg

max bench 5x80kg

(beat my record today)

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>>38360699
>6 years lifting
>2pl8 bench

>>38360558
Just did 405 5x2. 5x3 soon brehs.

>>38361692
he's 135lbs

>>38361706
Post pic/vid. Want to see some more badass fukkin oc in the thread like that instead of people whining like chicks.

>>38361714
It's ok anon, people like >>38361692 are probably dyel fags who wont ever press 1.7x bw.

>>38361658
he lifts the butt after touching the chest, it's a sign of poor foot placement, not cheating. there was no obvious bounce, so he's not cheating, he just blatantly doesn't compete so doesn't need to learn to pause.

guys please choeck my deadlift form.
week 4 of SL . 40 kg.

am I doing anything wrong ? I am still learning the technique and reading SS.

https://youtu.be/9Lasam4AtjY

>>38361740
He probably expects that someone lifting would want to, well, exceed 135lbs. I quite enjoy exceeding that weight.

>>38361748
deadlifts are lifted off the floor, not off the wall.
really now this is basic stuff

>>38361780
sorry about that, it rotated when compressed it. what do you think ?

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5'11, 156 in right photo
165 3x5
Starting to bulk again. Hoping to hit 205 3x5 by this time next year

>>38361891
Genetics are so fucking unfair. When does my chest get to look like that? When I can 5 rep 315 lbs?

>>38360699
>but honestly how tf do you go back to thumb grip after thumbless?

It's easy bro just get in the thumbless grip and then wrap your thumb around the bar so it is properly secure.

>>38361929
Maybe you should do like
other chest work

>>38361954
Rows, bench, incline and decline bench, free weight press, OHP, C&J. any other suggestions, anon?

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>>38361929
I train volume and hit incline dumbell press and flies after benching. In the left pic I barely put up 135 for 3x5. I didn't get much stronger though. I know lots of people who are strong as fuck but they don't look like they lift. In my opinion I think it has to do with training style as well. I do a volume day for chest, and then 3 sets of bench again when I do shoulders later in the week

>>38361975
Incline db press, incline flies, dips

>>38361353
You have more than 8% spilling over those shorts in your muffin top alone m8. Plz stop

>>38361975
cable flyes

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>>38362016
>>38362034
>>38362041

Ty anons.

>>38362036
Look nice and close bb, it's shadow from a shitty res pic. Here's no. 2

>>38360558
ask someone to spot you when going for a 1rm you autist

>>38361235
>>38362079
No prob. You're lean enough to bulk. Just do a small surplus like 200 calories above maintenance. You'll stay lean and barely have to make an effort to cut the weight later on.

>>38362148
Welp. Now I have to count calories and actually find my maintenance, but fuck it, you convinced me. I'll try it, I promise.

>>38362178
Google calorie calculator and see what numbers you come up with. Track your weight for a week or even two if you need to to make sure you're staying the same weight. (Try and keep training and water intake the same) It may seem autistic to be so exact, but it simplifies everything

>77kg
>180cm
>130kg

Why did you stay at 135 lbs for all of these years? If I was 5'7'', I'd bulk up to minimum 150 lbs. Seems like an unnecessary way to hold back your gains

>>38360558
do you put your pinkies on the rings??

>>38362232
Nah, that'd be the only way I could honestly figure it out. Thank you, a lot. I've literally never "bulked" in the conventional sense which is why I've stayed this weight since I was literally 16, just never been as cut as I am today.

>>38362248

Girls like otter mode, dude. I've been fucking afraid of losing it all this time, so I work out like a mad man and am basically in perma cut besides when I go out with friends. As a result I have probably gone up only 10-20 lbs on my bench in the last two years.

>>38362286

No. Fuck no. What kind of autist does that shit?

>>38362303
>What kind of autist does that shit
have i been benching wrong this whole time, pls explain

>>38362286
Oh thought you meant pinkies on the ring finger. I'm sorry. No, anon, I put my index on the rings of the bar.

>>38360558
No pause,
Ass off bench,
No benching 2 plate.

>>38362246
>130kg

im jelly. post body pl0x

the important question is: in what time?

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>>38362425
stop it

>>38362461
i mean, i lifted for 3-4 months, was stuck on 70 kg for some time (stuck means not being able to do 3 sets of 8)
started roiding
can do one set of 90kg now

>>38362016
whats your routine?? brosplit?
mirin hard

>>38362518
forgot to say it's been 2 months

>>38361891
>165 3x5
that's lbs?

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>>38362395
>pic related

>>38362562
5 day split senpai
Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-15 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
(Do bench press first)
Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Leg Press 8-20 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-15reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8 reps
3 sets of long bar Rows 8-15reps
3 sets of barbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
(Deadlifts done first)
Thursday: Shoulders/Triceps

3 sets of bench , go for same weight and reps as Monday at least
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps
3 sets of front raises 8-15reps
3 sets of Lying Rear Delt Raises 8-10 reps
4 sets of Pulldowns 8-15reps
3 sets of Skullcrushers 8-15 reps
Saturday: Full Body (strength)

3 sets of Deadlifts 8 reps
3 sets of Squats 8 reps
3 sets of Leg extensions 10-15 reps (light weight)
I followed this while bulking. Focus on compounds and try to add 2 reps to each accessory exercise each session until you can do 15 reps with that weight. Next session, increase the weight and drop the reps back down to 8
Lower the volume if you're cutting. You might have to adjust the volume to what you can handle too if you're bulking. That's like the sweet spot for me
>>38362617
Lbs

>>38362800
damn nigga
i can bench more than you, but i look shittier

>>38362800
'Mirin pretty hard too but what's with those calves. Seems like they could use some work

>>38361692
benching is for fags anyway

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>>38362632
no offense but benching 130kg with that body? idk

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>>38362870
bully

>>38362817
Welcome to the club. What I've gotten from my thread is that I need to bulk, and focus on form and different chest exercises. Today's been a good day on /fit/ desu.

>>38362937
what are you implying?

>>38362937

This nigger weighs 77 kg and is benching 1.68x bw... That's like the same as OP. Post vid of you doing 1.7 bw bench or gtfo

>>38363012
i said i benched 80 kg? nothing impressive right?

>>38363074
This guy >>38362937 is unimpressed with 77 kg guy >>38362246
benching 130 kg? Or am I missing something? Are you either of these?

>>38362968
>>38362632
>>38362246
this is me

>>38363140
Format seemed to be weight, height, bench.

You said 77, 180, 130 which is very respectable, on tierish with op. You've got a good chest which is what anime posting anon was saying. If you only bench 80, then yeah, that's a problem. If you bench 130, animu is just being a moron.

>>38362632
>>38363140
>>38363104

all i fucking implied was that i couldn't see that body bench 130kg

>>38360558
But how can you lift weights and never invest any time into doing research how to do it properly?

I don't understand this.

>>38363194
Got it. I'm autistic. Carry on.

>>38363194
I'm 180cm maybe that's why?

>>38363194
oh wait I'm being a retard, anyways it what I bench. Maybe its a bad pic

>>38361740
I got a vid of me half repping 135 ohp. Dont know how to make webms for 4chin tho

>>38362016
Pissening legs m8

>>38363313
Download vlc, convert video to webm or MP4, save, go to gfycat.com and convert the video to a gif, save the gif. It should be a webm still, post in bread.

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>>38363225
never said you were autistic anon.

>>38363227
Im 180cm too but im almost the same build as you, but i have slightly bigger chest than u. But whatever.

>>38363351
idk mayne, post pic?

>>38360558
>lifting for 6 years
>those arms
Fucking how

>>38363351
Breh if I've learned anything about bigger chests in this thread, it's that they do 5-10 heavy reps and never go for a 1rm, and do lots of different fucking chest exercises. I'm OP, and I'm benching WAY more than some of these guys posting but fuck do they have a better looking chest than me. I'm gonna try doing some of what they say.

>>38363383
Natty, never bulk, work out a lot, and eating healthy. I've got 14 inch arms at 135 lbs and 5"7'. Any more questions?

>>38363380
i had some pics on my phone but i got a new one. i'm laying in bed so im lazy to take one

>>38363410
all G

>>38363384
i did ALOT of push-ups before i went to the gym. Mainly because i was to young to get a gym member ship. I do 12-20 reps on avarage

>>38363349
Wtf did you just say to me nerd????!!!

>>38363410
Everytime someone requests pics this is the exact excuse EVERYONE uses. Makes me lul

>>38363400
Yes, why are you wasting 6 fucking years by not eating at a surplus when you lift

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>>38363438
>browse Thai gay sex appreciation forum
>doesn't know how to make webm's to get mires from trappy and cute fuccbois

Why live?

>>38363469
I'm autistic, and like otter mode because grills. I already have been convinced to start a slow bulk towards 150 and see how it looks as I progress. If I don't like it I'll cut back down to 135.

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>>38360558

grats faggot

stats:
5'6
160lb
250lb x5

>>38363513
Arms, shoulders, and face scruff on point desu. Cutting soon? I wanna see that fucking core.

>>38363513


>>38363533
this. u need to cut

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>>38363462
Don't really have to proof my self to a random stranger.

>>38363533
>>38363544

idk man i'm into MMA and i'm pretty comfortable at my weight
if i lost any more weight i'd be fighting literal manchildren

>>38363574
But we're /fit/, anon. It's not about proving yourself to us, it's about proving yourself to you. We just jack off to your pics.

>>38363513

Holy shit please cut, I can figuratively see a Greek fucking God underneath 6-7% body fat that needs to be chiseled off.

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>>38363349
I made it super short. Did 5x5 though. I'm not tech savvy FUck you.

>>38363605
If you're fighting in a weight class, do your thing then, or talk to your coach. You two know better than us what you need, /fit/ just wants asthetics, man. Good for you no matter what.

McMaster??

>>38360558

>Powerlifting form

lol

>>38363631
>not knowing what ROM is

Lurk moar.

>>38363620
My camera was tilted so the bar looks off. Bar was parallel to the ground.

>>38363620
Good fucking job. Thanks, anon. OHP on point.

>>38360558
Your cock was touching the ceiling, fix your form. You'll develop muscle imbalances if you chose not to.

And holy fuck DO NOT use a thumbless grip benching ever. People legitimately die doing that.

>>38363611
i had my bf% tested, i'm at 19%
i just like taco bell too much

>>38363621
thanks mang

>>38363694
Only twinks cut.

>>38363657
Thanks anon. Teehee :3 first time posting myself of fit

>>38361748
horrible video quality, so it's hard to tell, but from what I can see it looks ok. Keep filming yourself, compare your form to stuff on the internet (I like stuff from stronglifts.com about deadlifts, Alan Thrall, Omar Isuf and similar) and then post form check with better quality when you feel like it's starting to get a bit heavy. Right now weight is probably too light to see the mistakes in form.

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>>38360558
Didn't notice it at first but, your shoulders are going to be torched in no time. You are casually laying on the bench and putting way too much stress on your very delicate shoulders.

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>>38360558
>170lbs
>6'1
>80lb bench

existence is pain

>>38363863
Keep training brah. Practice it and work at it with a spotter and push your limits. You'll make it, but fucking go do it faggot.

>>38363863
LUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUL

>>38363863
First time benching was at 140lb bw i was able to bench 105 5x5

>>38360558
Congrats, now you've got the insecure looking manlet look:
Ginormous chest...everything else is small

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>>38363879
>>38363894

official /fit/ discord https://discord.gg/p82Eh

>>38361130
Goal core right there.

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What's the point of lifting heavy if you look small as fuck ? Stressing joints for no reason at all.
Seriously I don't get it, why ? You aren't a powerlifter, you won't ever compete, you won't ever use your bench strength for anything, why?

>>38364347
/thread

really makes u think desu...

>>38360742
Fuck off woman you can't bench for shit

>>38364347
so he can throw his colossal lmao2plaet dick around of course, is there even any other reason to lift?

>>38363631
It's a good form if he can keep it tight. He lifts his ass off the ground while the bar is going down, which is weird as fuck and I've never seen before. Usually people lift their ass off the bench when pushing back up

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>>38362800
can yuo give me a rundown of what weights you use for chest so i dont hate myself and ego lift. pls

>>38364347

Maybe you are the 1% of population who can grow by volume training, but if you don't usually you grow when you get stronger

my back sucked doing weighted pull ups because i did 5x8, but since i started doing 8x3 and getting more weight per session it improved a lot