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benching question from old guy

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caseyin

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I'm an older guy in my 50's who is just a typical gym weekend warrior trying to get stronger. I am 6 foot tall and 180 pounds. I have lifted weights for a while now but never consistently so i am not that strong. don't laugh at me but i only bench 1 plate for 5 reps before struggling and i can get about 200 pounds for 1 rep. my question is why can i do hammer strength bench for way more weight over 300 pounds? seems like a big gap right? how do i get that gap closed
 
caseyin said:
I'm an older guy in my 50's who is just a typical gym weekend warrior trying to get stronger. I am 6 foot tall and 180 pounds. I have lifted weights for a while now but never consistently so i am not that strong. don't laugh at me but i only bench 1 plate for 5 reps before struggling and i can get about 200 pounds for 1 rep. my question is why can i do hammer strength bench for way more weight over 300 pounds? seems like a big gap right? how do i get that gap closed
Click to expand...

If you do a lot of negatives and closed arm bench press, you'll get stronger thats for sure, add some cardazol to that.
 
caseyin said:
I'm an older guy in my 50's who is just a typical gym weekend warrior trying to get stronger. I am 6 foot tall and 180 pounds. I have lifted weights for a while now but never consistently so i am not that strong. don't laugh at me but i only bench 1 plate for 5 reps before struggling and i can get about 200 pounds for 1 rep. my question is why can i do hammer strength bench for way more weight over 300 pounds? seems like a big gap right? how do i get that gap closed
Click to expand...
By putting in more than weekend warrior work. I'm 56.
 
hammer press was all i had access to when i first started lifting at 15 years old at my dinky civic center gym. it did make me stronger but i did not take things up a notch until i started focusing on the actual free weights first. so switch your workouts around, do hammer strength only after you put in the free weights
 
Hammer strength machines do not equate to free weights. You have mechanical leverage with hammer strength. You also dont have to use yostabilizers. rs. Its apples to oranges. Work on improving your free weight lifts.
 
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