How To Bench Press 100kg (Easily)

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Just hit 225 lbs / 102 kg for 10 reps today for the first time in 15 years. Felt awesome!!!

I've hit a hundred in several competitions now, but been unable to go further. Have been doing weighted dips, bent rows and lateral dumbell raises as assistance exercices. About a week ago I was working up to 2 reps at 95kg and it felt really heavy. Did one rep then failed the second. Took another look at the bar and I had 105 kg rather than 95 kg. Finally broke the 100 barrier by accident. Now working up to 2 reps at 100. I'm 70 years old, took up powerlifting at 62.

100 bench and 200 deadlift is when your officially a gym bro. I was so gassed when I beched 100 for the first time.

Great tips, Fergus! You are an inspiration! Question... have you ever tried Next Level Diet? I got a muscle-building plan from them and I love it.

Finally hit 100kg 1 hour after watching this, sooo fuckin stoked

I'm aiming for a one plate bench press, the technique tips here are very useful.

Thanks for being so down to earth! I'm sick and tired of IG "influencers" etc. talking as if everyone have the exact same starting point and should progress at rhe exact same rate.

For me a game changer have been weighted dips (sets of 2-3 reps), which made my bench a lot better (my grip is closer an more triceps dominant). Currently @ 125kg. Goal for this year is 140.

Recently hit 100 at 64kg, felt amazing to finally hit it!

Love how you are mixing in the weight lifting tips. I love the running videos , but lifting tips are needed for somebody like me 💪

Doing pause reps helped me a lot. 70% - 80% (I guess this is individual) of normal weight, on contact with chest count to 2 and press.

Well spoken, Fergus. You are an excellent communicator. Best of luck with your program.

I remember hitting 100kg and it was such a mental barrier for so long. My heaviest bench was a rep at 120 kg. I was 84kg and 5, 9. Now my 1rpm is probably 90kg but I'm 70kg in weight. The problem I have is continuously getting injured. I injured my elbow squatting and had to stop benching etc for ages and it healed so went back to try bench and warming up and my elbow went again. Now, I train smarter - I am not interested in heavy. I'm interested in growth and hitting that TUT. Ultimately, I just don't have the body to recover like I used to. One of the key things I learned is to keep the shoulders protracted to avoid the press becoming shoulder dominant. 100kg is a great number, but it's not the be all and end all. Firstly, enjoy going and enjoy the process of learning. Great video all round

A little bit lengthy introduction but when got to tips those were golden, especially about 'bending the bar', it was a gamechanger for me. Good job!

Excellent video, thanks for sharing. Cheers

for me a big changer in benchpress was military press, it got my bench from 120-135kg in little bit more than 6 weeks

Big inspiration Fergus, both endurance wise and strength wise! I benched 95 kg a couple of times at the end of 2019 and beginning of 2020. Due to pandemic and gyms closing I haven't been close to benching 100 kg again. Currently I'm benching 85 x 2, with RPE of like 8/9. This year I'll do it! I'll comment here when I do!

16 years old and just hit 90kg. Excited for 100kg soon!

Great video Fergus Thankyou