Reply With Quotesounds like you're using a lot of triceps and shoulders.Originally posted by Chucky
In terms of form, I use a grip between the smooth and the ring and try to keep my elbows as tight to my body as possible.
you will have more power on bench if you take a wider grip and keep your elbows outward which will incorporate more pecs rather than triceps and shoulders.
HELP!! Bench weakness ... what's mine?
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02-21-2003, 04:16 PM #1Scary Doll
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HELP!! Bench weakness ... what's mine?
Ok, I'd like to have some opinions on what you all think the weakness is in my bench. To start, my bench max is only 290, yet I can press the 120# DBs for six reps. Now I've known people who can bench 315+ that can't put up the same DB weight as me.
Here is the question ... what is my weakness? Front delts? Triceps? Pecs? Something else?
In terms of form, I use a grip between the smooth and the ring and try to keep my elbows as tight to my body as possible.
Any and all help is much appreciated ...
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02-21-2003, 04:19 PM #2I'm CEO, Bitch! ADMINISTRATOR
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Re: HELP!! Bench weakness ... what's mine?
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02-21-2003, 04:24 PM #3Senior Member
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What Prince said
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02-21-2003, 07:00 PM #4Fit Freak ELITE MEMBER
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Also what Prince said...although you may find it actually harder at first but after a while you'llbe stronger using the new form.
Searching for the right balance...
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02-21-2003, 07:04 PM #5Amor Fati
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Where is your sticking point?
"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate
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02-21-2003, 11:57 PM #6Registered User
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Follow this program and you will break 315 easy.
Mon.
Benchpress
Warm-ups:Bar x5, 95x4, 135x3,155x1
170x5
180x5
190x5
205x5
215x5
Close Grip Benchpress
170 3sets x 8reps
Fri.
Benchpress
Warm-ups:Bar x5, 95x4, 135x3,185x1,215x1
230 8sets x 3reps
Tricep Pushdowns
3sets x 8reps w/80% of your 8rep max
Don't do any other chest,shoulder or tricep work.
Add 5lbs. per week to each set for exercise. If you have any problems or question, e-mail me.
bigbosstrom@hotmail.com
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02-25-2003, 07:55 PM #7Registered User
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This works I did 10 cycles with 3 weeks break between each one and went from a 300 lbs bench to over 400 lbs clean .
http://users.rcn.com/dl.interport/bench.html
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