Can't bench, and am embarrassed, what should I do?

J

JerseyJeff84

0
For the life of me, I can't bench press worth squat. I don't know if I'm just that weak or what, but if I go to the gym and go to the regular or incline bench press, I can barely do a couple reps with light weights on them(10-20 lbs on each side). In fact, sometimes I struggle with just practicing with benching the bar by itself without any weight. What the heck is my problem? Is my upper body strength just that weak?
I just started back in the gym after months of being sedentary, and when I went to my gym yesterday afternoon, I was so embarrassed with how the benching went that I almost wanted to walk out and never come back. With all the other full-body workout exercises I do, I have absolutely no problem, but my main kryptonite has always been bench pressing, whether it'd be regular, incline, or dumbbell flys. Any advice or encouragement would be much appreciated.
If it matters, I'm 25, 6'2, and 167lbs. Trying to put on some lean mass as I'm basically just flabby right now.
 
If you're just pushing your arms up and down, then yeah, it can be hard. When you bench, you should lift by pushing through your chest. I don't know how to explain it any better.

Also, make sure you're aligned with everything. When you go get on the bench, keep the bar at eye level. Then when you lift up and down, keep it chest level.
 
Don’t be embarrassed just get it done. Start now and you will be fine; don’t find yourself in the same spot years down the road…

Start with the bar.

<One of the many reasons why you'll like StrongLifts 5x5 is because of its simplicity:
• Do 5 sets of 5 reps with the same weight
• Add 5lbs/2.5kg total weight each workout until you can't get 5 reps on all 5 sets anymore
• Take 10% weight off for the exercise you stalled on only, continue adding weight on the
other exercises
• Continue adding 5lbs/2.5kg total weight each workout until you stall again
• Repeat this 1 step back, 2 steps forward approach


>
 
It sounds like you are pretty light weight for your height, and if flabby, then probably don't have a lot of muscle to do the press. As others have said, just get going and work your way up. You should start with a weight you can comfortably do 10-12 consecutive reps with. Also, supplement your training with push-ups, you can do them anywhere.
 
Are you close to Philly?

If so, I have a facility in Hatfield PA and would gladly check out your form for you and give you some pointers.
 
Just watch the starting strength . You can consider doing a FBW (Full Body Workout) such as starting strength or stronglifts 5x5 so that you work on your all round strength.
 
Use dumbbells. You'll activate more muscles (stabilizers) and if you're worried about looking like a weenie, don't despair, many people use light weight dumbbells to finish their routine to cool down. So at the very least, you'll look like you're cooling down if you're really that worried about it.

And screw benching if you can't concentrate muscles. Down cable fly's or lie on your back with dumbbells and do flys....no matter what, you'll use your pecs.
 
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