Bench press and weight lifting advice

03-26-07, 08:49 PM

Hi guys,
I am 14 as you may know. I am a bit chubby, and I would like to lose the chubbyness, and maybe get a six pack. I am about 5'5-5'6, and I weigh 145. My family doesn't have much for work out equipment. We have dumbells, and i can only lift 20 on each side. I dunno how much the bar weighs though. Here is a picture: http://img221.imageshack.us/my.php?image=img0153qt2.jpg

I lift all the way to the top and go down, and i can do it about 5 times with that much of weight. So, what i am asking for is advice on what to do,
I am looking for:
Lifting tips
Exercises
And general advice.
-Justin

mtgeorge · 03-26-07, 09:29 PM

Push ups and sit ups are great exercises you can do without any weights. Believe it or not, if you do them regularily, you will notice a difference :approve:

Merkin · 03-26-07, 09:35 PM

DUDE!!!!...a printer, a tractor and spools 'n spools of wire in your exercise room?

I'd be in Heaven!.....

BAD Merkin!

...bad, bad Merkin!

{forgive me Pedah, for I know that I've sinned!}

.

03-26-07, 11:29 PM

First of all congrats on your getting in shape goal. Making the decision to do something about it is the first step. Second, and very important - you are still growing so proper form is crucial. Also repetitions, not amount of weight is what you are after. Do not be tempted to get into weight competitions with you friends. It is very easy to get a nagging injury that will stay for life.

Now for the bad news, there's nothing magic, it is doing a variety of exercises on a regular basis and changing your eating habit to include more healthy foods. Not easy for a teen!

There are lots of exercises that you can do without free weights or machines. For your six pack - sit ups, sit ups, sit ups. Form is much more important than number or fierce power. Feel your abs contract and hold the position, repeat.

Don't forget the side muscles - obliques. one hand behind you head, elbow out bring you body forward from the midsection. Elbow to opposite knee. again, repeat. feel the contraction in your mid section. Form over sheer number or rapidity.

Lunges are great to work your legs. Squats, even without weights are good as well. Without a spotter, use light weights and a neck pad (even 5 on a side). Repetition will be your friend.

As for the bench press. You can actually exercise several sets of muscles quite easily, just by where your place your hands. If they are more in front of your chest, you will be exercising your triceps and will start out with lower weights, even 10 on a side might be taxing. Hands at shoulder width and you will be exercises the smaller muscles in the upper arm and finally elbows out and you get the biceps and chest. Again low weights, lots of repetitions. You will do just fine.

The internet has lots of suggestions for workouts and will have diagrams for proper form, but look for sites that are geared to youth.

I applaud your initiative, but be smart about it. and don't forget the aerobics. Good Luck.

red_ak_ranger · 03-27-07, 01:13 AM

Its late so ill try to say this simply.

A) Diet is very important

B) Running/biking is very important

C) Note the above 2. They equal losing weight

D) doing high reps(10-14 times) will help burn fat.
Medium reps is for size(but not that simple, just summing it up)

Do pushups and situps and run, that = abs, with diet.

Those weights you have, they are just enough if you learn bench pressing excercises that they're good for helping burn fat. You wont get much strength off of them though.

03-27-07, 01:47 AM

DEDICATION is the key, any exercise will be good for you, the key is not to postpone it, or to miss one workout because it makes it easier to stop exercising period. as long as you can make it a routine, you'll eventually own bathing suit season

Jogga · 03-27-07, 03:07 AM

There's some good advice from those that have posted to this thread, particularly from DeeCee. If you are still developing, body-building is probably not the best way to get in shape: aerobic exercise is and this can be acheived by walking or swimming (both low-impact). Aim for 10,000 steps a day or forty minutes of swimming.

I'm in my forties and fortunate enough to walk for a couple of hours a day in the most beautiful countryside in the world - I am fit and healthy (33" waist) and, whilst I don't have a six-pack, the thinking time is more than enough compensation.

However, the best advice I can offer is to be comfortable with yourself. Be healthy and be happy - don't worry about too much else.

03-27-07, 05:00 AM

Good nutrition is a key. Fresh food, avoid sugar eg: too much fruit juice, fizzy drinks, sweets, fact food [macca's, KFC, krispy Kreames etc] eat fresh fruit, all your vegetables. Dont go overboard on red meat. Try and have fish at least once a week. Everyone who has posted has made the point and I will make it to, repition and sustained effort are the key. Walk as much as you can. Go out of your way to walk. Don't stroll, walk with purpose, an even rythm like you're late for something. Don't forget that before any sort of exercise you should warm up, stretch and just get your body going, it will reduce the chance of injury, flexibility is as important as strength. I encourage you to keep up your exercise program, even if it means you have to go offline and go outside, you'll be a better thinker for it. Good Work Justin and all the best.

Link Here for more info on nutrition, that might help.

03-27-07, 07:54 AM

All good advice and congrats on recognizing that exercise is key. A basic bar usually weighs in at 10 lbs. Don't worry too much about how much you can lift. Doing 3 sets of 10 or 15 reps is better than only being able to do 1 set of 5 reps.

Work slowy, remember to breathe properly - exhale when lifting/ererting, inhale between reps. Don't let the weight control you. With just a bench and free weights your exercises are limited. But you can easily do bench press, shoulder press, curls and squats. Use the bench to work on crunches/abs. Push ups are also great.

Pedah - the have Krispy Kreme down under?

03-27-07, 08:19 AM

Originally Posted by ralarosa

Pedah - the have Krispy Kreme down under?

Yeah recent and one of the banes of my existance, they donate their leftovers to the place where I work and we give them to homeless people, I think it continues the oppression of these people, Ohh don't get me started!

stevenator65 · 03-27-07, 09:06 AM

Originally Posted by DeeCee52

First of all congrats on your getting in shape goal. Making the decision to do something about it is the first step. Second, and very important - you are still growing so proper form is crucial. Also repetitions, not amount of weight is what you are after. Do not be tempted to get into weight competitions with you friends. It is very easy to get a nagging injury that will stay for life.

Now for the bad news, there's nothing magic, it is doing a variety of exercises on a regular basis and changing your eating habit to include more healthy foods. Not east for a teen!

There are lots of exercises that you can do without free weights or machines. For your six pack - sit ups, sit ups, sit ups. Form is much more important than number or fierce power. Feel your abs contract and hold the position, repeat.

Don't forget the side muscles - obliques. one hand behind you head, elbow out bring you body forward from the midsection. Elbow to opposite knee. again, repeat. feel the contraction in your mid section. Form over sheer number or rapidity.

Lunges are great to work your legs. Squats, even without weights are good as well. Without a spotter, use light weights and a neck pad (even 5 on a side). Repetition will be your friend.

As for the bench press. You can actually exercise several sets of muscles quite easily, just by where your place your hands. If they are more in front of your chest, you will be exercising your triceps and will start out with lower weights, even 10 on a side might be taxing. Hands at shoulder width and you will be exercises the smaller muscles in the upper arm and finally elbows out and you get the biceps and chest. Again low weights, lots of repetitions. You will do just fine.

The internet has lots of suggestions for workouts and will have diagrams for proper form, but look for sites that are geared to youth.

I applaud your initiative, but be smart about it. and don't forget the aerobics. Good Luck.

I totally agree w/DeeCee! Isometrics and other excersizes can be used without weights. And like DeeCee said, proper FORM is the KEY to excelling. I don't want to repeat what he said, but I agree with him totally! Good luck, Taco, you can do it. Just remember, it's a life choice, not a short term goal.

cchiang12 · 03-27-07, 09:22 AM

drink water.
1..make sure you don't dehydrate.
2..it takes water to break lipids into energy.

good luck.

03-27-07, 10:30 AM

Originally Posted by Pedah

Yeah recent and one of the banes of my existance, they donate their leftovers to the place where I work and we give them to homeless people, I think it continues the oppression of these people, Ohh don't get me started!

I feel a Seinfeld episode come on.

03-27-07, 04:16 PM

I'm going to do what you guys said, situps, pushups, running, and im going to continue weight lifting. However, I am going on a trip to DC with my class in a month, and there is a pool, so is there anyway i could lose my small man boobs?
Thanks!
Justin
Ps: How many situps and pushups should i do a day? I'm also going to try eating healthier! I'm also drinking plenty of water.

Jogga · 03-27-07, 04:19 PM

Take the stairs, run for the bus and stroll after dinner - they'll all help to get rid of the dreaded man boobs

More importantly, don't worry about it.