What To Do If You Can’t Lift Bench Press?

If you are struggling to lift the bench press, there are a few things you can do in order to help increase your lifting capacity. For example, you can adjust your grip or try using heavier weights.

Additionally, you might want to consider working with a personal trainer who can help improve your overall strength and conditioning.

What To Do If You Can't Lift Bench Press

Source: seriouslystrongtraining

What To Do If You Can’T Lift Bench Press

If you are struggling to complete a bench press workout, there are a few things that you can do to increase your chances of success. First, check to see if the bench is heavier than the weight that you are trying to lift.

If it is, adjust the bench height accordingly. Additionally, try a different exercise such as incline or decline presses instead. Finally, increase resistance on the equipment by using heavier weights or adding more sets and reps to your routine.

Check To See If The Bench Is Heavier Than The Weight You Are Trying To Lift

If you are having difficulty lifting a weight that is heavier than what the bench press is rated for, there may be a problem with the bench itself. To find out if this is the case, place the weight on the bench and attempt to lift it.

If it is difficult or impossible to lift, then the bench may need to be replaced. Bench presses should be checked periodically for wear and tear; if it starts to show signs of weakness, it may need to be replaced sooner rather than later.

When purchasing a bench press, make sure that you choose one that can handle the weight you plan on using it for. In addition to being heavy-duty, make sure that the bench has adequate padding in order to prevent any injuries while working out at home.

Finally, always use caution when working out at home and avoid putting yourself in danger by using an unsafe bench press machine.

Adjust The Bench Height

If you can’t lift the bench press, then you may need to adjust the height of it. There are several ways that you can do this, so there is no need to feel lost or frustrated.

You could raise the bench by using a piece of wood or metal as a support. Or, if the bench is too high for you, you can use a step ladder to adjust it to your desired height. Another option is to buy a taller bench, which will provide more space for your muscles to work and help you achieve the weight training goals that you have set for yourself.

Always remember to consult with your gym instructor before making any changes to the bench—they will know what is best for your specific fitness level and equipment setup. Finally, be patient; adjusting the height of your bench may take some time but it will be worth it in the end.

Increase Resistance On The Equipment

Resistance on the equipment can be increased by using a weight that is slightly heavier than your current bench press weight. This will help you to increase the amount of resistance you feel when lifting the barbell and make it more difficult to lift.

The added resistance will also improve your form and help you to reach new levels of strength. When increasing the weight, be sure to use a gradual progression so as not to overload your muscles prematurely. Make use of different types of weights, such as plates, dumbbells, or barbells, in order to find what works best for you.

If you find that you are struggling with a certain weight, try adding additional repetitions or sets until you reach failure. When working with heavy weights, always wear proper safety gear such as shoulder pads and knee braces. Always warm up before starting any type of exercise and cooldown afterwards to prevent injury. Keep track of your progress so that you can see how much weight you have lifted each time and adjust accordingly next time around.

Remember that progress takes time and effort – don’t give up.

Try A Different Exercise

If you are struggling to lift the bench press, try a different exercise. There are many other exercises that can help build muscle and strength.

How To Properly Warm Up Before Bench Pressing

Properly warming up before bench pressing will help you avoid injury and ensure a successful workout. There are a few simple steps to follow to get your body ready for the bench press: warm up your whole body, increase blood flow, and activate muscles.

Start by warming up your entire body by following these five easy steps. After you have warmed up your whole body, it is time to increase blood flow to your muscles. To activate muscles, perform some basic exercises such as squats or lunges. When you are finished with your warm-up, it is time to move on to the bench press! Make sure that you use the correct form when bench pressing so that you don’t injure yourself.

Bench pressing should be done slowly and steadily in order to achieve the most effective results. You can also try using a weight belt or spotters if necessary to protect yourself from injury during this exercise.

Get Proper Equipment

If you find it difficult to lift the bench press, there are a few things that you can do in order to help. First, make sure that you have the proper equipment. Second, try using different exercises and techniques until you find one that works for you.

Third, be patient; lifting weights is not an overnight process. Fourth, be realistic about your goals; if lifting the bench press is not your goal, then focusing on other muscle groups will also benefit your fitness level. Fifth, drink plenty of fluids; dehydration can cause muscles to weaken.

Sixth, take breaks; overworking your muscles can lead to strain or injury. Seventh, keep a positive attitude; if lifting weights feels like too much work, then start by adding smaller amounts gradually. Eighth, stay motivated; if you stick with it and follow the tips listed above, eventually you will be able to lift the bench press.

Position Yourself Correctly

If you can’t lift the bench press, make sure to position yourself correctly before attempting the exercise. When starting out, place your feet shoulder-width apart and keep your back straight.

Your hands should be positioned in front of your chest with your palms facing forward. Once you have a good base, slowly press down onto the barbell while keeping your abdominal muscles tight. Use your legs to help power through the Lift and Lower phases of this exercise.

Try not to use momentum when lifting the weight; control the movement throughout each rep. Make sure to use a strap if needed to secure the weight on your shoulders for stability during this challenging exercise. Remember to breathe and stay focused as you lift weights—if performed correctly, this is an excellent muscle builder.

Make Sure You Are Tight

It can be tough to press the bench press if you can’t lift it off the ground. You may need to use a weightlifting harness or lift straps in order to make lifting the bench press easier.

If possible, try using a spotter when pressing the bench press so that you don’t injure yourself. When lifting the bar, keep your back straight and your core engaged to prevent injury. Once the bar is on your chest, squeeze your glutes and legs hard to push the weight up and away from your body.

Avoid letting your elbows drift forward during the descent; this will put more pressure on your shoulders and elbow joint. Always reset the weight before starting again, even if you only managed to get part of the way down with the weight. Working towards a heavier load over time will make pressing the bench press easier for you eventually.

The best method for increasing bench press strength is through progressive resistance training – start with light weights and gradually increase their intensity as you progress. Remember that practice makes perfect – keep at it until you are able to lift the bench press with ease. If you need, you might take a rack for bench pressing.


If you are unable to lift your bench press, there are a few things you can do in order to make the task easier. Try using a spotter to help support the weight of the bar. Place padding around the bench to reduce stress on your joints.

Work on increasing your strength and stamina so that you are better prepared for the heavier weights. Consult with a personal trainer or fitness professional to get assistance with this weightlifting challenge.

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