Discussion in 'Strength & Conditioning Discussion' started by EL CORINTHIAN, Mar 11, 2017.
Probably wouldn't hurt to eat more dude.
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.
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!
I've found that is usually my problem when I stall out.
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.
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.
It is but people should at least get their bench to 225 before not worrying.
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.
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.
I've seen this a lot. Some people have long arms and short legs.
I'm not sure what point you're trying to make here.
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.
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.
Agreed. I just mean the strength in relation to limb length discussion.
I think folks overblow it.
Everyone needs an excuse for their mediocrity.
His fucking total Jim. His total. That's the point.
True. Im a glass can and not on the sauce.
Need some sauce imo.
My bench should be higher, unless it proportionate to my other lifts and I am just weak
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
Alan Thrall is benching 4 days a week to bring up his poverty bench, maybe try the same.
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