Before you bench 100kg, you should be able to do these 3 things

Boxrox published a guide on what you should be able to do before attempting a 100 kg bench press. The article frames the goal as more than raw chest strength, emphasizing coordination of the chest, triceps, shoulders, upper back, legs, and trunk, plus practice to move the bar under control as weight climbs. It points to the idea that being prepared means you can execute the movement smoothly and safely, not just lift a big number once.

Why it matters for push-ups

Push-ups rely on a solid base of that same coordination. Scapular stability and a braced core matter as soon as you lower yourself and press back up. If you can coordinate multiple segments of the upper body and torso while a heavy load is involved, you are more likely to maintain a tight midline and a stable shoulder position during easier, bodyweight push variations too. Conversely, gaps in shoulder control, trunk stiffness, or hip-ankle alignment tend to show up as you progress to more challenging push-ups or higher rep schemes. The relevance is practical: the prerequisites for moving weight well map to the control you need in your own bodyweight presses.

PUSHapp take

From our view, the takeaway is to build a foundation you can carry into bodyweight work. Treat the bench prep as a cue to improve push-up form and core stability, not just to chase a number. Prioritize control, not just force, and use progression steps that keep your spine neutral and your shoulders stable as you accumulate reps.

Try this

• start with strict push-ups on a stable platform, ensuring your hips stay level and your chest, shoulders, and hands move together
• progress from incline push-ups to standard push-ups only after you can perform several flawless reps
• add a controlled tempo, lowering for 3 to 4 seconds and pressing back up in 1 to 2 seconds
• incorporate a simple upper back and shoulder stability drill, like face pulls or band pull-aparts, to support shoulder health

Source: BOXROX

2 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.