r/benchpress

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When I do incline dumbbell presses or dumbbell flyes, I don't feel the tension in my chest.

I don't know how to do the bench press because I can't keep the bar stable when I move it.

Hey everyone. I've been lifting consistently for the past 4.5 years. For the first 3 years I mostly focused on incline bench (barbell), and only started adding flat bench (barbell) after that.

Currently I'm at 120 kg for 3x8 on incline, but only 132.5 kg for 3x8 on flat. From what I've seen, the gap between incline and flat is usually much bigger than that. Any idea why mine might be so small, and how I could improve my flat bench specifically? My BW is 87 kg at the moment and I'm cautious of my technique (controlled negatives and slight pauses at the end of every rep with a long pause at the end of my last rep, leg drive and slight arc)

I'm happy with my incline numbers, just looking to get relatively stronger on flat as well.

Male, 31yo, 64kgs here.

In July 2025 I started bench pressing with the goal of hitting 1RP at 100kg. Last month, July 2026 I was able to do it but my form was completely off, back was arched, butt not on the bench. No spotter needed though. Anyways, still a light victory. I tried again last week, but needed a spotter and could not get the barbell up from my chest.

Any advice on when to try again, and what to do now in my chest sessions to build up again?

Thanks!

After the warmup sets, and into the working sets—15-20% over your 1RM held 15–20 seconds and racked, rest and then get a lower RPE for your current 1RM or attempt a slightly higher 1RM.
I’m positive that it’s been around for over 50 years, and I know that Jennifer Thompson uses it in her videos, so I’m not the only one teaching it.
I’ve heard it called a heavy lockout hold, supramaximal hold, static hold, isometric lockout, or overload hold.
What do you call it, and how long have you been using it?

Hi, so im not new to lifting but have been researching bench form. Is it correct to say that my elbows should be less than 90° on the way down, basically tucked, but on the way UP, some flaring is correct and even encouraged?

I'm beginning to think I'm a little in over my head, since my 1 rep max has only ever been 185. Im 5'11 and 185 pounds so I believe for my weight that my bench is very lacking. Do you guys have a specific approach to this, and if so how would I go about it? Right now I can comfortably bench 135 for 3 sets of 5 so I was wondering how long it would take to get to 195 for 3. Any advice would be much appreciated