Bench Your Own Weight
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Make good form a priority over increasing your bench press weight.
Bench your own weight. The american college of sports medicine recommends eight to 12 repetitions for people younger than 50 who have reached puberty. Use a scale to determine how heavy the bag is before you start working out and add or remove weight accordingly. If you d like to have a brand new weight bench but you don t want to spend a lot of money then you might consider making one yourself.
Stop lying on the floor to do your chest press you need a weight bench. Train them so they don t become the weak link in your bench s kinetic chain week 1. Add them to the bag until your desired weight.
If you don t want to change the weight you can add the sand or gravel directly into the bag. I decided to make a multi position flat incline bench using a 4x4 post as a base. If you have the space to build up your own home gym now is the best time to do so.
5 x 8 reps at 65 1rm. More repetitions using lighter weights 10 to 15. Be consistent in your approach and aim for gradual.
Weight bench 5 position flat incline doubles as patio bench. 5 sets x 10 reps at 60 of 1 rep max goal 120 lb for a 200 lb man week 2. Skip the gym for the rest of 2020.
Guidelines on how many times to bench press weight varies by your age health and fitness goals.
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