Can't Bench Press 100KG? Just Do THIS!

During my transformation I used Lifesum to track my calories.

I'll tell you guys more about this partnership in an up coming vlog! :) I'm so stoked!!

Real reasons why you can't do the 100kg (220lbs) bench press as a beginner. This video will give you the tools to start practicing today. Try this and you'll be able to do more than just 100kg (220lbs)

4 tips to start doing your 100kg bench press and then increasing them. Do this workout routine or bench press challenge for 30 days and you will get results, I can guarantee you!

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[MrRezdar]

During my transformation I used Lifesum to track my calories.

[kmstreetstar]

90kg example is a bad example. If you can do 90kg 6reps then you should be able to do at 1 rep of 100kg

[bmvdzn]

No arch whatsoever
No leg drive
No explosiveness
No scapular retraction
No pause (although that's just nitpicking)
Negatives can be effective but not in the way shown here
Dropsets are not beneficial for strength. Dropsets can do more harm than good if used too often (if taken to absolute failure)

Get your own bench up first before you try to advice other lifters on anything. It looks like you just got to the magical two plates yourself

No hate, just stating facts. Study some more and make valid content

[evanollen]

definitely not experienced enough to be giving people advice lol this guy definitely hit 100kg and ran home to make a video thinking he knows everything😂

[chrishomer]

Press consistently, low reps, heavy weight, eat well, rest well, regularly add weight to the bar = 100kg for most people within a year

[chickennoodles]

My *big goal* of this year was to bench 100kg by the end od the year, today i was super motivated and wanted to try it out i had been stuck at 90 for couple of months, and i tried it out and i did it, i benched 100kg and i still got like 2 months to improve till the end of the year!

[Barisgs]

1. Follow a proper program like starting strenght.
2. Eat in a surplus (atleast 10% surplus more than your TDEE). Sleep well
3. Train hard but most importantly, TRAIN SMART!

[disinfectantcuber]

Actually I started seeing a big difference when focusing on my technique, went from about 120kg for 1 rep to 140kg for 2-3 reps.. No increase in strenght at all, arching the back, focusing on the legs pushing down, traps pushing into the bench, making shure the scapula is as close to each other as possible.. And just generally focusing on the whole body as a working machine to aid in the bench.. If you can bench 90kg with shit form, you'll definitely bench 100kgs for atleast 3 reps with the perfect form

[kamran]

The starting strength 3x5 method worked very well for me till 105kg (Started at 70kg). Increasing the weight slowly and sticking to 5 reps seems more proper to me than doing heavy singles.

[shimonbarca]

Don't follow this advice, his Form his horrible, he's gonna injure his shoulder sooner or later.

[darrenrobertc]

Nah just go lower reps higher weight, some 1 rep maxs will help you up strength

[MrRezdar]

Here's a tip that I've been wanting to share since the "Can't Do Pull-Ups" video! Let me know how it goes! If I was unclear in the video, DO THIS ONCE A WEEK (OR TWICE MAX)!

[greysun]

Been lifting for 5 years but shows no muscle definition or size at all but now he's giving advice bcz he made it to lifting a certain weight.

To anyone reading this, instead of chasing a certain weight you think you need to lift for whatever reason just workout properly and let the work put in give you gains. If you workout right you will get stronger and you will grow, don't rush to lift a certain weight, you will just injure yourself, train right and train hard and you will surprise yourself when you see your body respond. Don't forget to eat right as well.

[calmingsounds]

Oookay now back to ATHLEAN-X so I get my common sense back

[xboxfan]

Where’s your arch? Why aren’t u digging your traps into the bench? Where’s your lat activation? Why aren’t you keeping your elbows inside? you should teach good technique first.

[cueballB]

I got there by slowly incresing the weight. Every week i added 2, 5 kg. Started doing that at 60 kg. I'm at 110 now. Yeah, it took 5 months, but i'm still progressing slowly.

[adyp]

Or you just do a 5x5 routine at whatever starting weight you can bench *with proper form* and add on 2.5kg / 5lb per workout.
Once you're on that linear progression train; all things being equal (adequate sleep, recovery, cals, macros, pre-workout), then 100kg become a mere benchmark in your notebook, then you're seeking 120kg. I've never needed a spotter yet, because the last session was basically downloaded into my CNS and this one is only 2.5kg more - this is the long game. YMMV (deloads, micro plates etc).

[dawidtf]

i started 4months ago my 1rm was 65 (i was 72kg) then by just improving my form i went up to 85 in a week then a month later i went up to 95 and then i was stuck on that for 3/4 weeks and then i hit my first 100 last week it was sloppy and today i hit 100 for 3 lol i was so amazed 😂🤷‍♂️ my bum did not come off just saying also i’m 16 i’m 86kg at 6’1 i’m really bulking up now feels great

[tonybarfridge]

If ur a beginner no need to go for max singles. I would do 2-3 working sets twice a week. Like, 3 Mon, 2 Fri, with last set being lighter. When u can do 8 reps, add 5k next time. Allow several minutes rest between sets to lift more. If u think that's not enough, remember Eddie Hall does only one working set. Also some shoulder and tricep work will help. Incline press if u really want.

[TH-cxyx]

me who can only do 45 kg silently sitting in the corner