How To Bench Press 100kg (Easily)
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- Опубликовано: 31 май 2024
- Want to achieve a 100kg (225lbs) bench press? Watch this video to learn some highly-effective tips on how you can finally reach it.
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Just hit 225 lbs / 102 kg for 10 reps today for the first time in 15 years. Felt awesome!!!
I've hit a hundred in several competitions now, but been unable to go further. Have been doing weighted dips, bent rows and lateral dumbell raises as assistance exercices. About a week ago I was working up to 2 reps at 95kg and it felt really heavy. Did one rep then failed the second. Took another look at the bar and I had 105 kg rather than 95 kg. Finally broke the 100 barrier by accident. Now working up to 2 reps at 100. I'm 70 years old, took up powerlifting at 62.
That’s crazy impressive, I hope to be in your condition at that age!
happen same thing to me ,you never know what your body is able to achieve
Triceps brother, Try close grip bench to a 2 inch block and some skull crushers. !
100 bench and 200 deadlift is when your officially a gym bro. I was so gassed when I beched 100 for the first time.
Haha WHAT a feeling huh 🫡
i can do 90 at 82kg. i’m 15 tho so i have time
benching 100kg is way way easier than 200kg deadlift
Minimum to become a gym bro... 1 plate OHP, 2 plate bench, 3 plate squat, 4 plate deads.
@Dylan Stephens probably 6'3
Great tips, Fergus! You are an inspiration! Question... have you ever tried Next Level Diet? I got a muscle-building plan from them and I love it.
For me a game changer have been weighted dips (sets of 2-3 reps), which made my bench a lot better (my grip is closer an more triceps dominant). Currently @ 125kg. Goal for this year is 140.
A great assistance exercise for sure!
Considering that wonder how much that + one arm flies/presses in cable machine would help due to much better range of motion.
I went from 75kg 1rpm to 95kg 1rpm in a couple months recently thanks to weighted dips, and I didn't even make that the goal I just realised I liked dips!
@Brian Shen Was a long time since my peak but I've been a bit more serious for three months now and gained some weight and I replaced triceps pushdowns with dips and have been doing them with a slow decline and going as far down as I can and my front delts also feel soar (also done clean and push-presses with dumbbells, side laterals in machine, push-press and walking with dumbbells over the head as well as slight incline dumbbell presses (and benchpress.))
I don't know if I have any suggestions but maybe I share the experience? I guess one could go less deep? Maybe one could do some sort of on bench cable crossover for a similar movement but then I guess it would hurt equally if similar stretch and stability? Decline close grip benchpress sound like it would be unsafe. Decline dumbbellpresses and some tricepswork? I've been wondering if one could do some tricepspresses where one sit like for a cable crunch but use a rope in just one hand and do a press from behind the head and eventually pull it down the body for full triceps contraction but I haven't tried it.
Using a one hand grip in cable machine facing away from it and pushing?
@Brian Shen I had the same thing! I realised I was allowing my front delts to start doing work when my chest and triceps were tapped out. Essentially my shoulders were curling inward as I got past a certain number of reps. To fix it I made sure I kept my back AND shoulders pulled back, and allowed myself to stop at technical failure (when you can keep doing reps but your form and technique is compromised. Stop)
Also I think it was a new kind of stimulus for my shoulders so I made sure recovery was good too, allow them to get some breathing space.
Finally hit 100kg 1 hour after watching this, sooo fuckin stoked
Lesssgooooo 🔥🔥🔥
I'm aiming for a one plate bench press, the technique tips here are very useful.
Same here 👍
i’m at 75kg bench now, I got 1 plate and within the next month got 70kg
Won't take you any time at all, brother. Best of luck
just hit 60KG (132 lbs) today for 2 reps. feeling great. hope you hit yours soon. good luck man
@@voidemon490same but i hit that 2 days ago, any tips on how to increase after that?
Recently hit 100 at 64kg, felt amazing to finally hit it!
Ita so cool to lie to yourself on the Internet dude?🤣 why say it? You know in your heart that yiu are lying your ass off
At 64kg? Dayum
I have 64kg, and benching 50kg, you're strong dude, keep going
I'm 67kg and benching 62.5kg x5, nice job dude
64 kg 100% muscle?!
Thanks for being so down to earth! I'm sick and tired of IG "influencers" etc. talking as if everyone have the exact same starting point and should progress at rhe exact same rate.
Doing pause reps helped me a lot. 70% - 80% (I guess this is individual) of normal weight, on contact with chest count to 2 and press.
Love how you are mixing in the weight lifting tips. I love the running videos , but lifting tips are needed for somebody like me 💪
Well spoken, Fergus. You are an excellent communicator. Best of luck with your program.
I remember hitting 100kg and it was such a mental barrier for so long. My heaviest bench was a rep at 120 kg. I was 84kg and 5, 9. Now my 1rpm is probably 90kg but I'm 70kg in weight. The problem I have is continuously getting injured. I injured my elbow squatting and had to stop benching etc for ages and it healed so went back to try bench and warming up and my elbow went again. Now, I train smarter - I am not interested in heavy. I'm interested in growth and hitting that TUT. Ultimately, I just don't have the body to recover like I used to.
One of the key things I learned is to keep the shoulders protracted to avoid the press becoming shoulder dominant.
100kg is a great number, but it's not the be all and end all. Firstly, enjoy going and enjoy the process of learning.
Great video all round
Hi have you ever tried elbow sleeves? I used them a lot and definitely helped me 👍
A little bit lengthy introduction but when got to tips those were golden, especially about 'bending the bar', it was a gamechanger for me. Good job!
Excellent video, thanks for sharing. Cheers
Hit 75kg a couple weeks ago. Planning to get 5x5 of 62.5 this week and hoping to be able to bench 100 by atleast the end of the year. progress is slow but it won’t come unless you put in the work.
U got it Bro im in the same situation as u
75kg? Including the 20kg Weight of the Barbell? or Without Barbell Weight?
@@johnnybuoy9551 pretty sure everyone is counting the weight of the barbell, have you meet people who dont?
Did you make it?
Whats Your bench now?
Great video Fergus Thankyou
Big inspiration Fergus, both endurance wise and strength wise!
I benched 95 kg a couple of times at the end of 2019 and beginning of 2020. Due to pandemic and gyms closing I haven't been close to benching 100 kg again. Currently I'm benching 85 x 2, with RPE of like 8/9.
This year I'll do it! I'll comment here when I do!
Why not look at the series I'm making on my goal to get to 100kg
A good guide for benching 1 rep 100 is being able to bench 84kg for 6 reps,
Did ya do it yet!
how long did the gyms close where u live?
@@topman6727for me 90kg for 5 reps gave me 100x2
16 years old and just hit 90kg. Excited for 100kg soon!
Sick video. Thanks!
Great video. Haven't tried these tips, but they sound reasonable.
Very useful, thanks
Good video. Thanks 💯👍👊
I quit flat bench months ago, didn't feel my chest at all. Main movement now is Incline DB press, assistant movement being mid cable or machine fly. I've progressed a lot on the incline press and I plan on trying the flat barbell bench again soon. I was stuck at around 85 Kilos for maybe 3 or 4 reps and there's nothing more frustrating than stagnating at low weight. I joined the gym half a year ago, before then I did home workouts for a couple of years, very little equipment back then, most chest workouts were pushups coupled with pushups and a side of pushups (some variations of course, still this is why I almost never do the exercise anymore even though it can be effective), so I was shocked when I noticed how far away I was from hitting 100 kgs after all the regular training beforehand.
What really helped me was tracking my workouts. It gives you something proper to do inbetween sets and you can actually check if you're progressing or not and actively add reps or weight, always trying to outdo yourself except when you do a deload. Before fully progressing to the heavier DB's I'll give it a set or so with the heavier pair and try to make it in a 5-7 rep range, if I consistently make it above 7 I increase the weight and if I can't consistently get at least 3 proper reps on the higher weight (for 2 or 3 sets in a row) I decrease the weight and try again later. It's incredibly important to push really hard, I noticed this with Squats especially. You CAN lift heavier than what feels terribly hard for you most of the time, it's a matter of will power. I think 5-7 reps per set is a good range for main muscles like the lats or chest, for secondary exercises (like flys), smaller muscle groups or inbetweens (like hamstrings) I recommend pushing for at least 8 reps, something like side or rear delts even 10 to 12. I feel like high reps for main muscle groups is just inefficient, it's just an opinion but after all I used to do loads of pushups and end up with a sore chest the next day all the damn time and still I fight for dear life to get 3 reps on 80 kilos when I finally start going to the gym regardless lol.
Try a wider grip width
@@stevo946 I'll try next time I go back to barbell benching, last time I did was a traumatizing defeat, let's leave it at that lol.
Chest is my nightmare muscle group, everything progresses except for chest, though right now I'm doing incline DB flys before flat DB bench and it's giving me a lot of hope. I've tried a lot since writing this comment and it's been a long journey, we'll see where I'm at in another 10 months
I do the same movements I’ve heard from other influencers that benching isn’t as great as using dumbbells bc you have a way better rom i personally use dumbbells and like then much more i do incline and flat and use the machine fly, also dips. Keep it up tho dont give up you’re doing the right workouts trust me. Just make sure you increase the db weight once or twice a month or so
The kickflip won you a new subscriber!! The humour, got you a comment.
The content got you the like!
Feeling called out by this video. I've been perma-maxing out at 90kg for years.
I will be back to comment on this vid before 2023 is out and say I've made it. Cheers for the accountability Fergus!
Same here. I feel stronger, I've improved my dips, incline bench, reverse incline bench, but I cannot get past 90 (for 3-5 reps). A 100 is still very far from me :(
@@DimitarDobrinov not so far if u can rep 90 for 5
This is usually a problem of technique. Try working on that first. Especially for most people, getting over a 100 requires better technique.
@@DimitarDobrinov i had 100kg bench when i had 90×5 max.. now i can rep 120kg for 4 and my max is 135kg
@@user-lr4nd2kg5q Thank you for the reply
impressive skateboarding skills!
for me a big changer in benchpress was military press, it got my bench from 120-135kg in little bit more than 6 weeks
my tip is not doing too much too soon, have a realistic number in your head which you want in 2/3 months time and work towards it. don't over exert your bench press every session as well gradually build it up to your 2/3 month target
This.Too many newbies want big numbers quick.
Small increments over a long period of time keep your far healthier.
I’m now 76 and struggling to get back to 100kgs. I have managed 90 recently and can get 80 regularly. Back in the day I benched 3 1/2 plates plus a little but never managed 4 . My routine used to be flat bench,heavy incline dumbbells and 3 sets of dips. Seemed to work back then . I’m going to try your rolling dumbbell triceps routine for my triceps. Trouble is,at my age your muscle just fades away. I keep a bit f strength but nowhere near what I did have.
I am 73 and bench 129Kg (285 lbs) for 2 reps. I started lifting at 65.
Sounds like me. I am 75 and struggling to get back to 100kgs (i did 3 plates until age 60), but hey we shoud be proud for what we are still able to lift. Just look arount and you dont see so many seniors our age who can do even 60 Kgs. Best regards from Germany
Nice work. Chest looks great.
Great kickflip! And nice video as well :)
Never seen those rolling tricep thingies. I'm going to try those
cool video, lots of helpful content. thanks. i got myself into a right elbow pain and i have no idea why. im still trying to find out if i got that from benching, squating or some other exercise i did weeks ago. its not dramatic but it does not really go away. annoying.
Hey Fergus! Being a hybrid athlete like you led me to follow your videos and content. They are all great and am looking forward to your next projects you are working on! Your same day 500lbs Squat and Sub 5 Minute Mile feat along with Nick Bare and Hunter Mcintyre's Sub 3
Hour Marathons inspired a thought/challenge to try something similar. Bench press 315 and run a sub 3:15 marathon the same day. Curious what your thoughts are. Thanks!
Thanks for the video Fergus! How do you effectively balance cardio and weight lifting? Do you just go 100% easy cardio on like 2-3 days a week when lifting is your priority?
Nice video!
i never really took weights too seriously, i just ended a massive weight loss journey where i lost weight from being 125kg all the way down to 75kg, i have been playing with weights nothing special for about 6 months now doing 36 reps of 50kilos.
i wanted to see if i could push the weight higher out of interest not to prove anything, so i bought some more weights (100kg in total) i set the bar to 75kilos today and did 2 sets of 12.
100kg seems like a nice goal to set myself.
Tnx, mate!
I reckon ""Move at your own pace, enjoy your own journey" is some of the best advice anyone can give.
bro can do everything, kickflip and bench insane
One of my goals this year is definitely going to be to bench 100kg. I know I can do it.
I just hit 285 1 rep and three smaller workouts that really improved my bench over 1 year was lat pull downs, shoulder presses and dips
Im 16 6'3-6'4 187lbs at 15% BF, been on and off in the gym and my bench is roughly 160lbs and would love to hit 225lbs. Thanks
I combine HIT, and max weight every other workout for bench. I like to do my max weight 1 rep x2 sets. Drop to 3 or 4 rep weight and do 4 or 5 sets with that weight. Finish with a few 10 rep weight sets SLOW HIT lift. I have a trick with the plate peck machine for lifting beyond my max weight. I have soooo many tricks of the trade after 50 years of lifting I wish I could share them all. I 71 yr now main thing is keep going and keep it FUNNNN only person you need impress is YOURSELF
These are great tips. But how would you recommend programming bench? Ie weekly sets reps etc?
i started around 49 kg body weight and barely benching the bar, iam at around 75kg for a solid single with good form. iam at around 69-70 kg bodyweight now :^)
Have hit 100 kg a couple of times in competition in the 65-59 year age category but don't seem able to get past that. Decided to do weighted dips and bent rows more consistently as well as close grip incline bench. See if that makes a difference.
Was hitting 130, after a few years of shoulder injuries I'm now back to less that I was doing as a pre pubescent kid. Get back there one day.
I feel ur pain! When I was 16, my 1rm was 125kg and at 18 I was doing 160kg for 6 reps...I quit training at 18 and restarted almost a year ago (am 33 now so around 14 years out of training) and I've only just gotten back to my 16 year old pb of 125kg 1rm. The mixed emotions are unreal 😂
An old school lifter taught me this, say u’re stuck benching 90kg, your goal is 100, find a spotter load up 110 and bust out as many reps as u can (they will likely be half or even quarter reps but the point is shocking your muscles), now drop down to 100 and see how u go, repeat the process until u get a clean 5 reps at 100, trust me it wont take long!
haha wasn't expecting the kicky lad, lets see a skate vid soon!
Not lifted in about 6 months and never been into it too much. Benched my body weight 75kg for 3 or 4 reps today on gym session 2 so hopefully i can bench 100 in approx 3 months max
I’m 15(16 next week)and I’m gonna attempt a 2 plates very soon I hit 90kg at the beginning of the summer and since then I’ve added like 10 kg to my working sets which are 6-8 reps
Came across you by accident. Love your content. Been bingeing on your videos. For your next challenge could you consider doing arch to arc. A ultra tri from marble arch to Arc de Triomphe
just stucked at a level, cannot move on - I'm watching you
Does anyone have a proven conversion ratio to compare chest pressing on a multigym to bench pressing with a barbell? I can only chest press at the moment and am making great progress (137kg 1RM last week - I'm 58.5 yrs old and about 100kg) but have no idea what this would be from a bench. Any realistic ideas? Cheers.
Great video and a comment for the algorithm
Kickflip and nenching (over) 100kg… You’re a hybrid athlete indeed😅
Shoulder injuries (or even shoulder strains) are probably the biggest detriment to a high bench. I used to be able to do 2 plates easily, but since I've had some shoulder injuries and strains I can barely get to 1.5 plates. The key is to be patient and stay injury free, and with the right technique and MANAGEABLE overload, you'll get there.
Great video summary! I'm just passed 50yrs and a small/getting lighter lifter! 5'5" and ideal weight of 68/70kgs. I wonder if 2 plates is achievable? Currently benching 3x 6reps for incline and flat with full range dips and incline/flat dumbbell for assistance. I'm hitting 70kgs at the moment; my best was 82.5kgs for 5x 5reps about 4 years ago!
Anyway, it's fun trying!!!
Completely achievable. I hit 138 kg at 77kg and 3 plates at 80 kg bodyweight, 5 foot 9, age 50.
@DANA-lx8cv Wow nice work! Well, I just keep showing up and that's half the battle!!
that kickfip!
I’ve got a lot of time for that kickflip, Fergus 🤙
I am 6ft2 and 90kg have been struggling to go upwards from 80kg I generally fluctuate around 75 to 80kg for 2 reps I am 18 and have been training for just a little bit over a year now, I have made good progress from when I started and it has helped with mental health, insomnia and has got other unhealthy coping mechanisms/addictions out of my life, I started off very weak not being able to bench the bar, though I have made good progress I feel like as a larger person I should be able to bench press more, I hope this video helps
Hello man! Im also tall at 6'4, i bench around 115 kg been training for almost 4 years... I recently started doing 5x5 bench which sky rocketed my bench. If u dont wanna do 5x5 i would recommend going 2 reps before failure on very heavy exercises like bench, squat, or deadlifts. It will help with improving strenth!! Good luck 💪💪💪
I also weigh 90 kg
@@ob_0327 thank you very much, hitting chest later will keep this in mind, my pb deadlift in 180 for a 1 rep max and for squat I got 140kg for 5
@@renifreeman7218 Ur squat and deadlift is very impressive, i have a horrible squat 🤣
@@ob_0327 thank you man everybody has their strong points and weak points, I used to do grappling and rugby so most of my strength is in my back and legs, my triceps are very well developed aswell and shoulders are decent but my chest and biceps are my weakest points, when I did sports though I had a pretty bad tear in my right trap, shoulder, and bicep from an accident and I think that’s what’s halted my bench progress the most along with my genetic points
Bruh that kickflip.. Now he's just showing off :D
Ive never done bench press. Have been doing dumbbell presses for 8 months now and making progress. Currently doing 5 sets of 8 reps using 2 x 15kg dumbbells, with 30 s rest between sets and 3s negative TUT. Will DB presses help if i ever start bench?
Haha the steezy kickflip 👌
I think, equating weight, the starting-point is actually higher for shorter guys/girls, just due to how torques work with longer moment arms.
i started lifting when i was 15 i did my first one rep max for 100kg when i was 17 am now 45 years old i did a 140kg 1 rep max 2 months ago it only took me 30 years lol but i love it so i will continue till im old and almost dead!
Champion🤝🏾
I used to bench 100kg and didn’t realise how big it was at the time. 🤣 and now I’m coming back after a few years out and I can only bench 55kg. I was benching 40kg when I came back and so working it back up. Hopefully muscle memory will help me get back there again. I lost it all and so have to put the work in to get it back. Running half marathons and strong gym performances but I know it’s to me to do it, and I will.
I've just started benching (never done free weights before) at 44 years. I'm doing sets of 12 at 50kg, so I'm thinking I could shift 70kg for a few reps, but I'm thinking at my age I just want decent weight for at least 10 reps, not going for one rep max at any point. I would be interesting to know, but I think I would give up if I injured myself stupidly.
Adding 20kg is too much. If you've got 2.5 or 5kg plates start adding those and work your way up, you don't want your triceps to give out and end up with 70kg hitting your chest!
I am 65 years and hitting 100kg once a week.
Thats my goal right now im 2 videos into a series im doing on it just did 95 for 5 singles
Was worried at the beginning with that first rep 😅
Started doing 5x5s twice a week and am hoping that increases my strength, never been able to hit 2 plates
Never been massively strong naturally. Trained on and off since 25 , imbow 40.
Gone from 30(easy but started low to get teqnique) up to 67.5 max in 8 weeks but stalled a little now.
Usually so sets of 8 though.
Any tips guys
Broo with this video i hit yesterday 95kg at 15 thanks
Bench 100 for 3 been lifting for 8 months but hit the milestone 100 after 4, currently 6ft 85kg btw 20yo
I push up as the bar is literaly milimeters away from my chest, is that okay or should I let it lay on my chest, as its not a half rep as I literally let it get as close to the chest as it can without touching it, so should I change this?
Managed 107.5kg at around 76-77kg bw which I was fairly happy with, but feel like that’s where I’m gonna struggle to get any more without putting on weight, which I don’t really wanna do
Nah Bro if you make progression overload every time and wannabe stronger it wil go up eventually. I weigh now round 77-78 kg and my Max Bench press is 125 kg and i am 5,8
If you’re already doing the right assistance work, yeah you might have hit the limit.
Just keep at it and the numbers will go up. It takes time. I weigh around 78 kg and maxed at 125 to 130 for years. Now, at age 50, I've done 3 reps with that weight and hit a 140kg max. A lot of back and tricep work helps. I also like floor press to work the lockout.
Make a video on dumbbell shoulder press, I’ve hit a complete plateau
Got myself to 115kg bench and then the tendon in my forearm decided to be a nob. Such an amazing feeling when you bang out your first ton
well done Fergus. I'm still aways from 2 plates as my 1 RM on bench is 1 x 185 lbs
Keep at it my man!
Recently turned 21 have been going gym for about 2 years I think now was on and off but have been going hard in gym recently and want to try for the 100kg bench soon I weight 85kg but I’m like 25%bf I can easily do my weight on the bench I’ll try 2 plates this week
subbed coz you skate/did skate too hahah nah good stuff man
Hit 100kg for the first time yesterday and got in a second rep, felt good
That kickflip was so effortless man.
I started working out really late in life, I was lazy in hs and college with my body. I was 135lbs 6’ tall 3 months ago. Benched 95 lbs. today, I’m addicted to the gym, 5 days a week, benching 155. I weigh 148. Is it possible for a skinny guy like me to get to two plates (225) if I keep bulking and developing my body? Or did I miss out on that by not developing my physique early on? I have narrow shoulders but I’m working on them
I don't know how old you are but I started lifting at 35, I'm 38 now and can bench 225 for reps. I'm ripped and feel better than ever. It's totally doable, I always wonder how strong I would be now if I had started earlier in life but it's never too late, just be consistent, train hard, eat well and get enough sleep and you'll grow.
West Side Barbell system. Maxim lift, changing pench every Time. 72 hours later fast Power pench. After i read that book 25 years ago, haven't use Any other methods. Have to read, If want real Power!! Greetings from Finland!!
Perfect timing … (international chest day tomorrow)
*dry scoops pre workout and plays Slipknot*
@@ferguscrawley95 can handle slipknot but no way on the dry scoops pre … 😬
26 y/o, 70kg bench 4 reps max, i am 82kg. When should i go for 80kg bench?
I am just starting my path on bench pressing, and finding myself stuck of sorts. I can do 95lbs, and done a few at 105. Other than making sure to do stuff to target the muscles like detailed, any tips on how i can push further. Though i know some of it is mentally as i go solo, and have a hard time as an introvert asking for a stranger to spot
Eat properly. Do a bunch of rows.
Don't know why, but I can output the most power with narrow grip. When I space my hands wider my bench gets a bit weaker and a bit less comfortable.
Ive platoed at 135kg, just cant get past, this weight im 62yo 6'2 100kg, been training since i was in my 20's.,with 1 year off,long arms dont help benching,just more movement involved. I hate getting old.
Just to be clear - the 2 plates milestone us when you can do 10 reps minimum of 100kg... right?
been bench pressing for a while but just cant seem to get the 4 plates...100kgs.....think its more of a mental block now as every time I attempt the 100kgs I fail.
Yep that worked my wife was stuck at 35kg, we watched this vid and she went straight to the gym and got 3x100 😂😂😂😂😂
I weigh barely 41kg and am 5’3 19 yr old male. Yes im an absolute skinny fuck but iv been gaining small progress every month. Am estatic that i could easily press 10kg dumbells now (started at 10lbs). Still scarred to try barbell press but hopefully ill get there😂
Dw young lad gym is a life long journey don't compare yourself to others just focus on progressively overloading
Eat 24/7 itl help
Quite easy, just keep going to the gym and stay consistent.
im at 1 rep 87.5kg at the moment, failing to do 90 by a hair (for the third week in a row). really hoping to hit 100kg bench before this summer.
is it that much of a jump I did 87.5 yesterday
I like to bench press, think it is my favourite exercise in the Gym 🏋️♀️🏋️♀️👊