AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 12/2/2007 Subject: poor bench press
Question Hey Joe, I am a 16 year old boy, about 5'11 and 126 pounds. Im pretty skinny for my age as you can see. I havea question regarding bench pressing. I have a pretty well defined body even though im skinny. I have ok looking pecs, but my bench press is pretty poor. I can only bench around 85 pounds, which i think is pretty bad for my age. Considering i play a high level of lacrosse, i need to get a better bench press weight when it comes time for the fitness testing for our team. How can I increase it?
thanks
Jamie
Answer Hi Jamie, it probably has a lot to do with your routine. Try this for a while: start with a weight you can do 3 sets of 10 reps with 2 mins rest between sets( 3 days a week). Make sure you sue good form, no bouncing or arching of the back, keeps butt on bench. When you can complete all sets add some weight and start again. you may can only get 10 reps on the first set but keep working until you can complete all sets. After 4-5 weeks of this change to 4 sets of 6 with a weight you can get 6 reps on the first set. Rest 3-4 mins between sets. After 4-5 weeks of this go 6 sets of 3 reps with a weight you can get 3 reps on the first set. Do this for only 2-3 weeks and then rest for a week just doing very light exercise and then see where you are. Be sure to check with your Doc before starting a strenuous program and try to always workout with a partner and with the help of a certified trainer if possible...good luck
