Bench 1RM

Bench press testing

Today I did my bench press 1RM to see where I was at with my dynamic strength. It was higher than I assumed, but not as high as I would have liked considering my bench press isn’t the weakest of the 3 big lifts. For some reason, I always find myself plateauing when it comes to my bench press, and I don’t know if it is my lack of programming for it correctly or if I haven’t worked/strengthened the right muscles to lift more. I am 10 lbs away from my goal (which doesn’t seem like much, but it is a lot when lifting). In the meantime, I probably will tweak some workouts and see where I am again in another 6 weeks with my bench press. Anyone else have a weak area in bench pressing? What have you done to perform higher weights? leave answers in the comment section. 

 

Warm up:

 
  • Incline DB chest press: 4 x 25, 30 lbs
  • One arm bentover DB row: 4 x 25 ea. arm, 15 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 125 lbs – MAX WEIGHT

Superset:

  • DB floor press: 6 x 12-15, 60 lbs
  • Bentover DB row: 6 x 12-15, 40 lbs

Superset:

  • DB flyes: 6 x 12-15, 30 lbs
  • One arm DB chest press: 6 x 12-15 ea. arm, 30 lbs

Superset:

  • Resistance band pull apart: 6 x 12-15, red band
  • Seated DB shoulder press: 6 x 12-15, 40 lbs
 

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 7+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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