[PR] Gain and Get More Likes and Followers on Instagram.

#girlswhobench

22584 posts

TOP POSTS

I speak a lot about change, adaptation and getting back on track. That's because I've fallen off the wagon (and occasionally been pushed off) numerous times this year. I've had lifestyle changes I'd had to change my nutrition around. I've had injuries that have forced my training to change. Things have gotten so hectic at times and I even had to pull out of a comp to do a later one because I was unwell which affected my strength.
Despite the craziness throughout the year I've still progressed in strength and mental health, because I did my best. If I only had half an hour for my session, I did the most important things instead of all of it. I let go of being lean so that I could be more flexible with my food and spend more time on things other than fastidiously tracking my intake. I adapted, and I did my best, and I've still had great outcomes.
The plan probably won't run perfectly. Just know that it doesn't need to in order to progress.

This potato πŸ₯” is making progress fam. Small progress, but progress! I've got plenty of time to make this weight feel light af πŸ™ƒ. 185x5 and 225x2 (using @benchblokz ).
.
.
.
.
.
@_jo.garcia
@mbslingshot
@feedmefightme
@justinkalkin .
.
.
#dominatehumbly #benchpress #girlswhobench #girlswhopowerlift #powerlifting #powerliftingmotivation #tittytuesday

Training from last night: beltless conventional deadlifts up to 375 and squat dubs with 325. Traveling for work is exhausting but it's the career I signed up for the time being. That means I have to make @andreygpt's life difficult and constantly adjust my training to accommodate where I will be and what I will have access to in terms of time as well as facilities. But sometimes I get super lucky and am less than one mile from an awesome gym like @csagym and pretty much have to adjust nothing! What a treat. 😊

When you have to remind your spotter to give you your commands mid-lift πŸ€¦πŸ»β€β™€οΈπŸ˜‚πŸ˜…πŸ˜‰ @erenar 105 and 115 with commands πŸ‘Ύ p.s. Don't forget.... big double chin=big arch 😈
@jorge_ruthlesspowerlifting #ruthlesspowerlifting #beruthless #girlswhobench #ruthlessmethod #gwpl #benchpress #bench #doublechin #doublechinfordays #tastetherainbow #arch #kissmyarch #cheaterbench #donthate #uspa #uspapower #metroflexlbc #2weeksout #platformready

I get to cut weight for this upcoming meet and I'm excited 😈 maybe I'll see some abs for once πŸ˜‚ Sitting around 153-154lbs and I'm going to cut ~8lbs for my weight class division. I like the way I look now (definitely enjoys Cheesy Gordita Crunches) but Im super pumped for this. 11 weeks & 3 days πŸ‹πŸ»β€β™€οΈ #type1diabetesstrong

Max effort bands on bandsss πŸ€“
.
.
I hit a PR of 110 banded!!! No worries....I have my safety net to catch if I fail πŸ˜‹
.
.
.
But I'm happy about this since my old max was 105 unbanded. .
.
.
.
.
.
.
#crossfit #girlswithmuscle #blackcoffeelover #biomajor #powerliftingchicks #garagegym #iifym #benchpress #girlswhobench #bench #iifymgirls #eatclean #girlswholift #fortrucker #peachgang #fitaid #weightlifting #ftrucker #fitmom #powerlifting #sheliftsbro #highbar #fiftybarbell #biostudent #girlswhopowerlift #crossfitfifty #fitmomof2 #premedstudent

BOOM! Breakthrough bench PR. 2 sets of 7 (this was set 2), 2 sets of 6, 1 set of 5! I had been stuck at a max of 5 reps with 95lb for literally MONTHS... but I FINALLY broke the strength plateau.
.
Here's some tips for STRENGTH GAINZ & BENCH PRESS:
1️⃣ TO ARCH OR NOT TO ARCH? Arching your back decreases the range of motion it takes to press a full rep, so if it helps you, go for it. If it's too uncomfortable, you don't have to. It's not going to break your back, but at the same time no one is going to tell you you're wrong for not arching. It's funny because I feel like I'm arching super hard and try to as much as I can, and this is all I've got. My back doesn't like to bend πŸ˜‚
2️⃣ PLANT YOUR FEET & USE LEG DRIVE. Driving your feet into the ground and butt into the bench as hard as you can, can help you drive the weight up from your chest. Staying stable and not fidgeting also reduces excess energy lost that could be used toward the press.
3️⃣ Your knuckles should point toward the ceiling. Don't flop your wrist back and keep it tight. The bar should rest in the bottom part of the palm of your hand for the best force production in the press.
4️⃣ Take my advice from a few posts back and DELOAD if you never have before. I had no clue how strong I'd feel this week, after the week off. It's incredible. If you've never allowed your body that sort of rest, try it, trust the process, and thank me after.
Top: @the_ace_lifestyle code "MARISSA" 15% off
#ProjectBenchMoreThanADude #GirlsWhoBench #BenchPR

These triceps are going to give me that 225# bench πŸ’ͺπŸΌπŸ€˜πŸ½πŸ‘ŒπŸΌπŸ‘πŸ½ #200club
.
.
.
#triceps #bench #howmuchyabench #girlswhobench #girlswithmuscle #flex #powerliftng #bodybuilding #bun #hair #girl #gwpl #meetprep #fitness #fitchicks #fitfam @xlcastaneda

MOST RECENT

Benchin'..... my nemesis πŸ™„β €β €β €β €
β €β €β €β €
πŸ”Ή95x3β €β €β €β €
πŸ”Ή100x3 (Vid 1)
πŸ”Ή105x2 + fail (Vid 2)β €β €β €β €
πŸ”Ή105x2 (Vid 3)β €β €β €β €
Also did lots of Spoto presses after... 80x5x3, 85x5x3β €β €β €β €
πŸ”Ή85x3 4th Spoto set (Vid 4)
β €β €β €β €
@thewinterwolves #benchpress #girlswholift #powerlifting #girlswhopowerlift #somedayillbenchmybw #strongisthenewskinny #strongwomen #irishfitfam #fitness #useyourmuscles #gym #girlpower #girlswhobench

Coffee and bench press! What could be better? QUESTION for all my girlfriend: Do you like to bench? Why or why not? Or maybe you have never tried it. I am just curious... Up until a few years ago I had never bench pressed and when I started I hated it! Now it is by far my favorite lift. I just want to know what other women think of it?

Throwback Thursday to when it took me a ba-gillion years to bench this 100lbs πŸ˜“ but hey finally joined the 100 club after a year of trying πŸ™ŒπŸΌπŸ’ͺ🏼
#powerlifting #bench #arch #form #100 #100club #girlswhopowerlift #girlswhobench #girlswithmuscle #tookforever #excited #finally #gymlife #hardwork #nevergiveup
I just want to hit some new PR's strength Gods, please & thank you πŸ™πŸΌ

My mum came down to see me before I start uni again on Monday. She also has bipolar and our relationship is pretty strained, so I haven't made it to the gym because I spent two of my usual gym days with her, and I didn't go yesterday because I had work. Im still not sure if I feel up to it today, but tomorrow I will for sure. Im trying not to beat myself up about it- I know 4 days off won't impact my progress and im glad im making some happy memories with my mum after years of conflict😌

BOOM! Breakthrough bench PR. 2 sets of 7 (this was set 2), 2 sets of 6, 1 set of 5! I had been stuck at a max of 5 reps with 95lb for literally MONTHS... but I FINALLY broke the strength plateau.
.
Here's some tips for STRENGTH GAINZ & BENCH PRESS:
1️⃣ TO ARCH OR NOT TO ARCH? Arching your back decreases the range of motion it takes to press a full rep, so if it helps you, go for it. If it's too uncomfortable, you don't have to. It's not going to break your back, but at the same time no one is going to tell you you're wrong for not arching. It's funny because I feel like I'm arching super hard and try to as much as I can, and this is all I've got. My back doesn't like to bend πŸ˜‚
2️⃣ PLANT YOUR FEET & USE LEG DRIVE. Driving your feet into the ground and butt into the bench as hard as you can, can help you drive the weight up from your chest. Staying stable and not fidgeting also reduces excess energy lost that could be used toward the press.
3️⃣ Your knuckles should point toward the ceiling. Don't flop your wrist back and keep it tight. The bar should rest in the bottom part of the palm of your hand for the best force production in the press.
4️⃣ Take my advice from a few posts back and DELOAD if you never have before. I had no clue how strong I'd feel this week, after the week off. It's incredible. If you've never allowed your body that sort of rest, try it, trust the process, and thank me after.
Top: @the_ace_lifestyle code "MARISSA" 15% off
#ProjectBenchMoreThanADude #GirlsWhoBench #BenchPR

I can't be the only one who gets like this πŸ˜‚ thanks for the idea @banania9 !

These triceps are going to give me that 225# bench πŸ’ͺπŸΌπŸ€˜πŸ½πŸ‘ŒπŸΌπŸ‘πŸ½ #200club
.
.
.
#triceps #bench #howmuchyabench #girlswhobench #girlswithmuscle #flex #powerliftng #bodybuilding #bun #hair #girl #gwpl #meetprep #fitness #fitchicks #fitfam @xlcastaneda

How is that fair??

Giulia @giuliacollerone is building momentum by hitting a single with 77Kg/170lbs.
β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’
@pwrlft_female @girlswhopowerlift @pwrlft_community @powerliftingmotivation β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’
#deadlift #strength #sbd #sbdapparel #training #gym #grind #benchpress #squat #back #barbell #muscles #fitness #powerlifting #fipl #ipf #pwrlft #dominatehumbly #benchbeast #girlswholift #girlswhopowerlift #girlswhobench #girlswithmuscles

Last day of my deload week. Call me crazy but I cannot wait to get back to the hard stuff. Workin' myyyy #bench at 60% & 50% this morning. Focusing on getting my arch🌈 as hiiiiigh as I can stand. Since the weight was light I made these all #pausebench but sped up the videos after the first oneπŸ˜‰ @tiffini_fitnesspro @tcperformance_training

That's me back to blonde! It was fun to be pink... but it'll be back πŸ’πŸΌπŸ˜ˆπŸ’“
.
.
.
.
.
β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯β™₯
.
#girlswholift #girlswhosquats #girlswhobench #girlswhodeadlift #girlswholiftheavyshit #girlswholiftwithtattoos #deadlifting #digdeep #determination #squats #squatting #squatlife #dedication #commitment #sumodeadlift #powerlifting #naturalbodybuilder #natty #bodybuilding #bulkseason #agame #smallbutmighty #benchchic #daretobepink #blonde #aforeverblonde #blondeshavemorefun #offseason

Taggar fΓΆr tuttpass och jobbardygn....sen vΓ€nner, sen blir det tre veckors ledigt πŸ™ŒπŸ’ͺπŸ’ƒπŸ€— #intelitegrov #chestday #girlswhobench #vacation

I'd rather feel the pain I inflict on my body, than feel the pain of not succeeding.
If your mind is set to fail...in any aspects of life...
You Will Fail.
Undoubtedly.
ReSet Deads
280'x2x5
Clapping, for me, helps the Raw feeling out of my hands πŸ˜…
But after the second set
290'x5 turned into regular Dead lifts.
Pause Deads
250'x2x4
260'x4
With Versa Straps
.
.
.
.
.
.
.
.
.
.
.
Artist
@dshs_official - "Time"
@rob.axselle ➑online coaching πŸ’―
#herculesstrength #herclueathletics #powermodel #beautifullybadass #quaddamn #livesore #juggernauts #JuggLife #juggernautnutrition #uspapower #ironsisterhood #powerliftingΒ  #powerliftinggirls #rawpowerlifting
#girlswhopowerlift #girlswholift #GRRRLARMY #alphafemale #girlswholiftheavy #goals #ladieswholift #meetprep #girlswhobench #uspa #uspapowerlifting

Shoutout to @newbalancenz for the freebies! New cropped hood and shorts are super comfy and look awesome ❀️ also got a cropped tee and socks which I highly rate, check it out team! ❀️πŸ’ͺ🏼love my job πŸ˜‚β€οΈ. -
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
#newbalance #threads #clothes #girlswhobench #powerlifter #girlswhobench #fitfam #nzfitfam #powerlifting #girlswithmuscles#newbalancenz @nbwomen

Most Popular Instagram Hashtags