Bench Press: Great lock out, poor lift?

Discussion in 'Strength & Conditioning Discussion' started by TwoFour Lowkick, Aug 31, 2010.

  1. TwoFour Lowkick

    TwoFour Lowkick Orange Belt

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    The followings is from an article on floor presses that appears as a link in The Glossary.

    Floor Press and its Applications By Aaron DiPrima For EliteFTS

    Now, I am the complete opposite of this guy. I struggle with the initial lift off of my chest (I'm slow as shit lifting around 80% 1RM) and once I get to just before the halfway point, I pick up speed and I lock out fast. This guy was able to fix his problem with the floor press. Is there some variation of the bench press that I could do that will help me rectify my problem?

    Another thing. I noticed that when sparring (muay thai) if I fire my jab from more of a classic boxing stance with my left hand near my jaw line or cheek area, it lands... meh. But if I float my jab out a little and fire it from half way out, I seem to get a MUCH better snap. Anything think this is from a similar muscular deficiency as I mentioned above?
     
  2. DrBdan

    DrBdan Something clever

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    Try paused bench and just benching more. It could also be a form issue.

    This sounds like a technique issue. Without seeing your technique my guess is that when you float your hand out in front it decreases the distance that your hand has to travel so it makes your jab seem snappier. It's hard to say without actually seeing you though.
     
  3. CFS Hitman

    CFS Hitman White Belt

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    Make sure technique is right first. Definatly work on your pauses! Dont forget about deep dumbell presses. But most of all, be exsplosive! If you train slow you will be slow! If you train exsplosive you will be exsplosive!
     
  4. rckvl

    rckvl Blue Belt

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    You probably just need to bench more. How much can you bench?
     
  5. DrBdan

    DrBdan Something clever

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    Fixed.
     
  6. Hotstreak1987

    Hotstreak1987 White Belt

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    Sounds like your triceps are working more then your chest. As mentioned before, pause bench presses or even DB flys should be added as an assistance if possible.
     
  7. TwoFour Lowkick

    TwoFour Lowkick Orange Belt

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    Thanks guys. I am a bit new to lifting, especially heavy lifts. I was part of the "let me lift this one weight for 20 reps because it'll give me a great pump and make me cut" crowd. I've only recently seen the light :) Now it's mostly Oly lifts and power lifting for me, so I am still trying to develop my technique and understanding..

    You think that part of it may be that I am now just getting used to lifting correctly? I had a friend watch my form and he told me to stop bouncing the bar off of my chest, to not use momentum. So I have be trying to pause when the bar is at chest level (I'm assuming this what you mean by pause) and then trying to exploded up. Unfortunately my explosion is more M80 than C4. I'll definitely incorporate the dumbbell presses into my routine.

    Hmm.. maybe. My triceps are probably the most defined muscles I have on my body aside from my quads. If I were to do 3 sets of 10 reps I can do about 155lbs with a close grip but only 165lbs with a standard grip.

    I'm sure you're right. An injury has sidelined me from muay thai for the last 1.5 months so I started weight training to keep in shape. I'm down to 185 from 196lbs though I am noticeably bigger (in my upper body). As for how much I bench, I can lift 185lbs @ 5 sets of five and 205lbs at 3 sets of 3.
     
  8. FiveFeezy

    FiveFeezy Orange Belt

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    I have always thought that this is BS. I've gotten way quicker at my sprints since I have been squatting and I never do any DE.

    From the FAQ's:
    Q: Won
     
  9. rckvl

    rckvl Blue Belt

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    I don't think that he means it will make you slow, just that the lift itself will be slow. At least I hope that's what he means. Which is where DE work can useful.

    OP how often do you bench?
     
  10. Perfect Moo

    Perfect Moo Blue Belt

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    It could be a technique issue as well. Are you tucking your elbows and arching your back?
     
  11. DrBdan

    DrBdan Something clever

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  12. TwoFour Lowkick

    TwoFour Lowkick Orange Belt

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    Mondays and Thursdays

    I try not to arch my back. Last time I benched I caught myself flaring my elbows out.. I try to keep them tucked, don't know if I flare them out unconsciously sometimes.

    Sorry, what is DE? Lifting explosively is how I try to lift.
     
  13. DrBdan

    DrBdan Something clever

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    DE = Dynamic Effort. Basically it means lifting a sub-maximal weight as fast as possible.

    http://www.elitefts.com/documents/Training-bp.htm

    It's very popular in Westside style training. Personally I think it could be a useful tool but it's not needed for a beginner lifter.

    *Waits for PCP to comment*
     
  14. Dafreeclinic

    Dafreeclinic Orange Belt

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    No and no.
     
  15. Origins

    Origins Blue Belt

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    Why do you try to not arch your back?
     
  16. FiveFeezy

    FiveFeezy Orange Belt

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    I can dig it.
     
  17. Brandon85

    Brandon85 Green Belt

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    OP, how wide is your grip?
     
  18. DrBdan

    DrBdan Something clever

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    [​IMG]
     
  19. PCP

    PCP Guest

    Pausing is a competition rule. You don't want to pause in training unless you are close to a meet because pausing inhibits the stretch reflex somewhat. In training, you are better off touch and go as this helps build power off the chest due to a stronger stretch reflex

    If you are slow I suggest 9 sets of 3 at 50-60% of a 1RM, using three grips: thumbs from smooth, pinky on ring, and index on ring. This should be done on the third or fourth day after your heavy bench workout. When you reach heavier poundages you may add a set of minibands to this.

    Many on this website may disagree with speed work (these people tend to try it for a month or two before jumping programs) but it will work if you put in the time. When I started using the DE method a little over a year ago, I was using 140 for my raw speed sets and benching around 250. Now I bench in the area of around 375-385 and use 205 for my speed benching. One benefit I have seen from all the DE work is that I am no longer weakest at the bottom, but at the upper/mid ranges of the press.

    The closest grip a raw bencher should use is thumbs from the smooth
     
    Last edited by a moderator: Sep 2, 2010
  20. ChinBo37

    ChinBo37 Black Belt

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    board presses
     

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