How To Bench Press 100kg (Easily)

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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[colinmathers]

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.

[sincityguns]

Just hit 225 lbs / 102 kg for 10 reps today for the first time in 15 years. Felt awesome!!!

[josh_adams_fit]

100 bench and 200 deadlift is when your officially a gym bro. I was so gassed when I beched 100 for the first time.

[adamlea]

I'm aiming for a one plate bench press, the technique tips here are very useful.

[kccccccccccccccc]

Recently hit 100 at 64kg, felt amazing to finally hit it!

[MD-lboz]

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.

[lucasvarley]

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.

[shortycareface]

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.

[jekabsmedenis]

Finally hit 100kg 1 hour after watching this, sooo fuckin stoked

[keso_r]

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!

[craiganderson-jones]

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

[lamebubblesflysohigh]

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.

[jasonhassard]

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!

[How]

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.

[geoffwhite]

Well spoken, Fergus. You are an excellent communicator. Best of luck with your program.

[doublevision]

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.

[Finlandia]

16 years old and just hit 90kg. Excited for 100kg soon!

[alexanderbradford]

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

[MrExtremedays]

Love how you are mixing in the weight lifting tips. I love the running videos, but lifting tips are needed for somebody like me 💪

[woah]

for me a big changer in benchpress was military press, it got my bench from 120-135kg in little bit more than 6 weeks