Female bench pressing

[CourtB]

Any female bench pressers here?
I just tried this for the first time this week and was just curious if any Ladies here do this exercise.

I been very active the past year with getting fit, losing weight, doing lots of strength and cardio training. I'm gearing up for a PoweRun in mid-May which combines bench pressing with a 5k run...wanted a challenge 😉
My trainer is helping me get to where I need to be for this event...just curious how my first attempt compared:
Bench press using Smith machine:
Set 1: 40lbs for 15 reps...started light to get my form correct
Set 2: 50lbs for 15 reps
Set 3: 60lbs for 15 reps

The employee gym I go to is missing a straight Olympian bar so we are using dumbbells to train balance: currently incline pressing 25lbs each hand x 15reps x 3 sets

I feel this was a good start. I will need to be at 90lbs for the event and only need to press as many as I can. It's not a press competition but each clean complete rep gives me a 30 second deduction off my run time

How about it Ladies? Guys can chime in too 😉

'Girls with muscles rock'

[Anedra]

Yes I usually Bench press weekly, my last set I'm at 110 pounds.  To bad we don't get many steps for this!!

[KateCatz]

I bench too! my last set of flat Bench was about 70, my incline was 40, and my decline was 60.  I had surgery on my elbow in Nov. so I'm trying to get back into it! I love bench pressing! probably one of my favorite strengh training excersises, but I agree, too bad we don't get more steps

[JenniLacey]

Yes. I bench. I'm 5'2, 115 lbs and use 90 lbs. My max rep is 115 lbs.

I recommend using Jim Wendler's 5-3-1 plan to build strength quickly. You can use this site to design a plan or just check your strength standings:

http://www.strstd.com/ 

[orch46]

i started bench pressing  a female who weights 125 lbs. now 3 months later i can bench press a lady who 

weights 165 lbs.

[VinceD]

First off, I really like the format of that 5k.  Am going to see if there is anything like that in my area.  I have always been more into weights than running, but this seems a great way to combine both.  And may a few 30sec deductions could get me to a semi-respectible 5k time :).

 I agree with using dumbells to help train balance and accessory muscles as well.  I bench on a smith machine most of the time and if you are doing regular flat bench for the race you will feel quite a difference.  Would recommend finding a gym with a flat bench to test yourself a couple times before the race to get used to it.

I also agree with the recommendation of 5/3/1.  Focuses on the basic compound movements that will give you the most benefit and sets up a good progression for increasing strength.

Good luck in the race.

[CourtB]

The race was awesome!! It was back in May so I had a really quick & fast training timetable. Free bar is WAY different then the smith machine!! WOW!! I managed 3 clean reps though with 90lbs ;). Not bad for my first time. And my run time was 6minutes faster then last year...finished right under 34mins! I actually won 1st place in my age group for weight/run combo!! I am Definitely doing something right at the gym 😉

I haven't found any other 'pump-n-run' races locally but it was so much fun. Think I was so pumped up from doing the bench presses that I ran faster from excitement lol. Might just have to try the 10k run next year (gets me 1minute deduction for each clean bench press)

Thx for all the responses!!