Is it possible to bench press twice your weight

Right now I do not take any protien supplements and keep my intake of calories pretty low. Am I shooting for too much? Stuck at 1. Everyone plateaus at some point. I know that I'll never be able to do 2x of my own weight cause that'll be like lbs. Benching twice your own weight is something that not too many people can do, heck a lot of people aspire to bench their own weight let alone twice that. I'm about lbs and I can do my own weight for about reps on the bench.

After I slap on the 3rd 45lbs plate my reps drops to like tops. I know that I probably can't go too much higher then that anytime in the near future for a few reasons. I barely have time to workout I go like 3 times a week for an hour tops, I always go after midnight cause i can't go any earlier due to work and no one is around to spot me. It also doesn't help that I get like less then 5 hours a sleep per night and I know my diet can be better.

Generally the heavier you are the harder it is to do twice your own weight. Also the taller you are can also be a disadvantage. Physiologically people who are shorter with stalkier builds are more likely to be able to do it rather then a taller skinnier person who weighs the same. Don't want to end up like this guy. Can you squat 2x your bodyweight? I hope your not one of those guys that just do bicep curls and benchpresses. Include foods that build lean muscle , such as healthy carbs, fats, and proteins.

Stay hydrated and drink enough liquids before, during, and after your workout. Do this by pressing your feet into the floor, slightly arching your lower back, and pressing your shoulders and glutes into the bench. Push yourself to fatigue without overexerting yourself or forcing yourself beyond your limits.

You can use this calculator to find your one-repetition maximum. This will help you target your whole body. Include aerobic exercise and stretches that increase flexibility. Rest your major muscle groups for at least one full day between weightlifting sessions. Take breaks between sets as necessary. Practice correct breathing by exhaling as you lift the weight and inhaling as you lower it. Marsland emphasizes the usefulness of working with a trainer, since they can help you follow a program and develop the most efficient workout.

They can provide mental support so you can push for that heavy lift and ensure safety by making sure your body is in the right position. Marsland says her clients can see improvements of up to 20 pounds after just a few sessions of using proper technique.

She encourages them to vary the ways they challenge their bodies within the same environment to yield the best results. The bench press is one of the best chest exercises to build muscle mass and strength, but other exercises are also beneficial for the chest muscles. Do these exercises in addition to the bench press or as an alternative, depending on your preference and which equipment you have available. The pec deck activates your chest muscles in much the same way as the bench press. The seated position supports good posture and form, which is ideal for beginners and people with lower-body injuries.

To ensure safety, use proper form and correct breathing techniques. Avoid forcing or holding your breath. But if you're a mere mortal who's has been at it for a year or so, keep reading. Your Bench Press" is no clickbait or empty promise. Every journey has a starting point and an end point.

Your starting point here is your one-rep max on the bench. If you don't know your 1RM, here are two ways to determine it. The figure you get from the calculator won't be perfect, but it will be close. If, for example, the calculator gives you a figure of pounds, your goal is to lift pounds. Does that blow your mind, or what?

It's an awesome goal, but you won't get there overnight. The trick is to set some aggressive but realistic milestones to guide you on your way. There's a training concept called "specificity"; meaning, if you want to get better at a specific physical activity, then perform that specific activity. If your goal is to be a better bencher, then do bench presses.

Pulling big numbers requires immense core, grip, back, and leg strength. Most guys stand too far back from the bar and limit themselves from the get-go. Have your form on point? Try mixing in rack pulls where the bar is set at shin height.

Having a shorter distance to go allows the lifter to load on more weight and boost strength. Also, throw in some mornings with moderately heavy loads to strengthen the lower back and prepare for big lifts.