Bench Press

[minime]

Hi all. Last nite i had my first proper 'bench press' - when I did three sets of 8 reps with the bench having a very slight decline. Already I am hungry for strength! Last night I benched 50lbs (basically the bar and two baby plates!) which is very light I know, and my question is how fast can I expect my bench to go up, being a lady?

I would like to be able to bench 100lbs, but was wondering is it very difficult for a girl to bench her own bodyweight?

Also I do upper body weights 2x a week and was wondering if I should only do the bench with bar 1x a week? I am still going to do my other chest work which is the chest press machine, DB chest presses and pushups.

thank you

[standAPART]

Number #1: I would be patient. I can see yuo bench pressing 100 lbs in les than 6 months.
Number #2: You have to strengthen the right muscles to increase your bench: shoulders (rotator cuff RTC), triceps, and lats. The RTC is the most important.
Number #3: Practice good form and good form only. I had a woman client of mine bench press 155 with great form. She blames it on strong core muscles and proper lift.

Good luck!

[Lady C]

Originally Posted by minime

I would like to be able to bench 100lbs, but was wondering is it very difficult for a girl to bench her own bodyweight?

I can. I can't do more than a couple reps though.

If you weigh 120 don't expect to bench 155 anytime soon, though. I depends on your goals too. If I get too heavy, I feel it in my rotator cuffs and back off.

Originally Posted by minime

Already I am hungry for strength!

Oooooo! I like you!

[minime]

Tanx for the replies - Lady C I am impressed - someday i hope to be as strong as you

What about the second upper body workout? I do it tomorrow night, so should I leave out the bench press? Or do it 2x a week with everything else?

[Firehawk]

Originally Posted by IronMan

Oooooo! I like you!

i thought u was a bodybuilder type?

[luke.w]

set your focus "HIGHER" for your lower-body!!!!!!

Originally Posted by minime

What about the second upper body workout? I do it tomorrow night, so should I leave out the bench press? Or do it 2x a week with everything else?

I work bench every workout - same as I do any other exercise. I'm sure there are others that will argue for and against that. You have to try it and see if it is going to work for you. So I say do it, and if you aren't improving in 2 - 3 months then you have learned that it won't work to bench twice per week.

i thought u was a bodybuilder type?

"Bodybuilder with a great appreciation for Olympic lifters" would be a more accurate description!

[minime]

Thanks IronMan - I will do the bench press tonite then if I can find a willing specimen to spot me