Programming advice for my weak ass bench | Page 2

Discussion in 'Strength & Conditioning Discussion' started by EL CORINTHIAN, Mar 11, 2017.

  1. rocketskates Black Belt

    rocketskates
    Joined:
    Jul 21, 2010
    Messages:
    5,365
    Likes Received:
    1,856
    Location:
    The Dojo
    Probably wouldn't hurt to eat more dude.
     
    #21
    EL CORINTHIAN and Megadautilus like this.
  2. jgarner Black Belt

    jgarner
    Joined:
    May 12, 2015
    Messages:
    6,632
    Likes Received:
    4,871
    There's a few tweaks you can make to your bench press that can help out without changing your program.

    For one, make sure that you're tight and stable on the bench. Get your position and hold it. Make sure that you are like a compressed spring on the bench.

    When you bring the bar to your chest, make sure you bring it low and as you press it up, make sure you're pushing up and towards your face. A lot of people tend to press it straight up, but you'll get better leverage if you push up and back at the same time. Don't push it behind your head and drop it obviously, but my bar goes from my nipples and it winds up higher than that at the top of the lift.

    Drive with your legs when you lift.

    Use a slower count than normal to really work the chest. In our strength cycle, we do 5x5 of bench with a 4-3-1-2 count. Meaning.... 4 seconds to lower, 3 seconds pause, 1 second explosive press, and 2 second lockout. You'll have to lower the weight a little and work back up, but I swear that's given me huge progress with my chest, which is by far my worst lift.
     
    #22
  3. sliddjur Orange Belt

    sliddjur
    Joined:
    Nov 12, 2008
    Messages:
    269
    Likes Received:
    16
    Recognize your weak point in the bench.

    If its the bottom of the bench, do pause bench.
    If its the mid transition (transition from pecs to tric) then to tricep excersises.
    If you're unable to keep your elbows tucked in, and youre using the shoulders, train back and shoulders.

    Read more on that here. https://www.reddit.com/r/powerlifting/comments/3051ti/reddits_compendium_to_overcoming_weak_points/


    Also, what others said, train more bench, do one heavy day, one light day every other time. Train SHOULDERS(!!!) OHP and TRICEPS!
     
    #23
    Palis likes this.
  4. Megadautilus Occultic Devil Belt

    Megadautilus
    Joined:
    Jan 5, 2011
    Messages:
    651
    Likes Received:
    14
    Location:
    Iowa
    I've found that is usually my problem when I stall out.
     
    #24
  5. PUO3 You are a can.

    PUO3
    Joined:
    Jul 26, 2012
    Messages:
    42,944
    Likes Received:
    16,704
    Location:
    Sippin lean
    Try higher reps and bench more frequently. Paused bench has gotten me by stalls more than once, but I guess that would depend on the lifter.
     
    #25
    EL CORINTHIAN likes this.
  6. JimRussel Purple Belt

    JimRussel
    Joined:
    Feb 12, 2015
    Messages:
    2,055
    Likes Received:
    944
    This is actually the opposite of what he should do right now.

    He doesn't have weak points in his bench. His entire bench is weak. He just needs to get better at benching.

    People don't need to concern themselves with perceived "weak points" when they aren't very good at the movement to begin with.
     
    #26
    corpse likes this.
  7. Palis ♔ President of the War Room

    Palis
    Joined:
    Sep 5, 2012
    Messages:
    13,865
    Likes Received:
    13,300
    Location:
    ✌ @King_Palis
    It is but people should at least get their bench to 225 before not worrying.
     
    #27
  8. JimRussel Purple Belt

    JimRussel
    Joined:
    Feb 12, 2015
    Messages:
    2,055
    Likes Received:
    944
    Or, if they ever plan to compete in powerlifting, it's just as important as the other two.

    Orrrrrr, since it's usually the one the people are the worst at, it could be argued that it's actually way more important, as it where people are losing valuable weight off their total.
     
    #28
  9. deadshot138 Brown Belt

    deadshot138
    Joined:
    Aug 30, 2014
    Messages:
    3,948
    Likes Received:
    1,416
    Don't understand this. Is it easier to bullshit your way to higher squat and dead numbers than it is to bench? I've experienced this myself, dead is 565, squat is 545 and bench is fucking 365.
     
    #29
  10. Cmart Aspiring Milo

    Cmart
    Joined:
    Sep 3, 2003
    Messages:
    10,879
    Likes Received:
    1,641
    I've seen this a lot. Some people have long arms and short legs.
     
    #30
  11. JimRussel Purple Belt

    JimRussel
    Joined:
    Feb 12, 2015
    Messages:
    2,055
    Likes Received:
    944
    I'm not sure what point you're trying to make here.
     
    #31
  12. PUO3 You are a can.

    PUO3
    Joined:
    Jul 26, 2012
    Messages:
    42,944
    Likes Received:
    16,704
    Location:
    Sippin lean
    I have really long arms and really short legs and my bench is good and my squat is shit.

    The limb length thing is overblown imo.
     
    #32
  13. Cmart Aspiring Milo

    Cmart
    Joined:
    Sep 3, 2003
    Messages:
    10,879
    Likes Received:
    1,641
    I have short arms and can't bench much. But what I'm saying is my own observation, looking at state and regional PL records and knowing several of the competitors. Lots of guys hold both the SQ and DL record, but very few hold bench/DL ot bench/squat. Some guys are just built for leg/posterior chain strength.
     
    #33
  14. PUO3 You are a can.

    PUO3
    Joined:
    Jul 26, 2012
    Messages:
    42,944
    Likes Received:
    16,704
    Location:
    Sippin lean
    Agreed. I just mean the strength in relation to limb length discussion.

    I think folks overblow it.
     
    #34
  15. belph Pissing into the wind.

    belph
    Joined:
    Oct 16, 2010
    Messages:
    10,666
    Likes Received:
    917
    Location:
    Your freezer
    Everyone needs an excuse for their mediocrity.
     
    #35
  16. belph Pissing into the wind.

    belph
    Joined:
    Oct 16, 2010
    Messages:
    10,666
    Likes Received:
    917
    Location:
    Your freezer
    His fucking total Jim. His total. That's the point.
     
    #36
  17. PUO3 You are a can.

    PUO3
    Joined:
    Jul 26, 2012
    Messages:
    42,944
    Likes Received:
    16,704
    Location:
    Sippin lean
    True. Im a glass can and not on the sauce.

    Need some sauce imo.
     
    #37
  18. deadshot138 Brown Belt

    deadshot138
    Joined:
    Aug 30, 2014
    Messages:
    3,948
    Likes Received:
    1,416
    My bench should be higher, unless it proportionate to my other lifts and I am just weak <45>:oops:
     
    #38
  19. future_king White Belt

    future_king
    Joined:
    Nov 14, 2016
    Messages:
    26
    Likes Received:
    9
    Bench more often
    Sounds like your weak off thec
    #1 bench more with good technique
    #2 sounds like your weak off the chest do a lot of dumbbell work, suspended weighted oushuos, and heavy heavy Latwork
    #3 keep heavy overhead work
    #4 try training 3 rep maxes for a few months, once a week at the beginning try for a new 3 rep max, then at the end of the week hit a 3x3 @ 90% of that max, and in between those two days, hit a partial range of motion accessory movement
     
    #39
  20. deadshot138 Brown Belt

    deadshot138
    Joined:
    Aug 30, 2014
    Messages:
    3,948
    Likes Received:
    1,416
    Alan Thrall is benching 4 days a week to bring up his poverty bench, maybe try the same.

    @JimRussel
     
    #40

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"