Bench sticking point help

[Ninjelaphant]

I have a general question regarding the bench press.

My sticking point in the bench is right before lockout. I get get the bar of my chest and most way back up but when I go heavy those last few inches are brutal for me. And I noticed that because of this sticking point my bench isn't as high as I would like it to be.

I was wondering what sort of secondary helper exercises I could do to help ease my sticking point. I don't have access to fancy equipment like bands or chains. I just have a home gym (a gold's gym bench/squat/curl station. The curl station rarely gets used) with ****l plates and access to a university gym, which is basically curl station after curl station. no fancy or hardcore equipment there either.

 

[zop]

Floor presses.

 

[Donut62]

Board presses and floor presses.

 

[Klotz]

Stick a two by four or a phone book (multiple boards or books, depending on how high you want it and how big your city is) under your shirt, and bring the bar down to the board, then press it up. Use heavy weight.

 

[CarnalSalvation]

Stick a two by four or a phone book (multiple boards or books, depending on how high you want it and how big your city is) under your shirt, and bring the bar down to the board, then press it up. Use heavy weight.

Yep. I prefer to do these with a narrow grip.

Also, volume tricep work can't hurt either, tate presses, pushdowns, skullcrushers, whatever you like for lots of sets and reps.

It's unusual in my experience for a raw bencher to have problems with lockout, so I wonder if it's not really more of a stick at the mid-point that slows you down and doesn't manifest until the end.

 

[SmashiusClay]

Stop being a girl and get massive slabs of meat hanging off the back of your arms. Lacking tricep power is why you'll fail near lockout, so board presses, floor presses, narrow grip presses, dips, band presses, skullcrushers, JM presses. All the above are excellent tricep strength builders and will build lockout strength.

 

[Ascendant]

I think Carnal might be on to something. Oftentimes a lifter will actually fail (by slowing to a craaaaawwwl) one phase short of where the bar stops. It could be a combination of that and weak triceps.

Can you post a video?

I've also talked a little about the elbow snap, which address both the middle AND top sticking point. I'm guessing if you used that you'd find you really have a different sticking point than what you think it is currently.

 

[CarnalSalvation]

I think Carnal might be on to something. Oftentimes a lifter will actually fail (by slowing to a craaaaawwwl) one phase short of where the bar stops. It could be a combination of that and weak triceps.

Can you post a video?

I've also talked a little about the elbow snap, which address both the middle AND top sticking point. I'm guessing if you used that you'd find you really have a different sticking point than what you think it is currently.

Do you mean flaring the elbows part of the way up? If so, I totally endorse that technique.

And sticking points can be devious for the very reason you pointed out. Especially in the deadlift IMO, because sticking anywhere just short of lockout could be caused by not having enough juice off the floor.

 

[SingleDoubleGuy]

Question about floor presses:

I tried them today for the very first time and I wonder if I should relax when the elbows touch the floor or if I should keep everything tight.

I tried both,

1) relaxing lats, chest and shoulders. just resting the weight on my forearms, then contracting everything and press out. Feels like a box squat technique... I can stabilize two plates without feeling uncomfortable, but I wonder if I should let the bar "just rest" on my forearms using more weight.

and

2) going down, touch the ground slightly with elbows, keep everything tight and press out (of course, that feels easier than 1))

I am grateful for any input.

 

[Donut62]

I would stay tight. You need to always practice keeping everything tight in the bench. Relaxing at the bottom will just build a bad habit.

 

[brian80]

Also, not mentioned yet, is the use of isometrics. Though many lifters will decry their use, I have found them valuable if used sparingly. For instance, after using some of the methods described by these other fine forumers, perform an isometric wall press with your arms at the sticking point (or just before it) for 3-5 5 second maximum effort pushes.

 

[Green Monkey]

If you're really having trouble at lockout and not at the mid point where the tris completely take over, rack presses are a pretty good idea as well.

Just set the catch pins at the point where the trouble starts and press from there.

I'm wondering if you're not having some elbow trouble if you are truly unable to lock out raw.

That's similar to being unable to lock out a skull crusher or pushdown - just don't normally see weakness at that point.

I'm guessing Carnal (aka Snowflake - RIP) is right - do some transition speed work and I think you'll see results.