Thread: Bench is my worst

Maybe change up your routine, you can't keep doin the same exercises, your body will adapt to that and not change. You have to Force your body to change, keep it guessing. You know??? Congrats on your poundages increasing though

your body doesnt addapt to an excercise, if your doing bench press your body doesnt know that it just knows how to deal with the stress thats being put on it, use the same excersise but use heavyer lower rep sets like 5 sets of 3 reps on monday and then a speed day on thursday

Originally Posted by Archangel

Maybe change up your routine, you can't keep doin the same exercises, your body will adapt to that and not change. You have to Force your body to change, keep it guessing. You know??? Congrats on your poundages increasing though

thats what i've been doing (sorta) change up my rotations every week and I mainly alternate inclines with bench, then sometimes do both on the same day.. I alternate db curls, ez bar curls, military press, chinups, dips, and lat pulls like this is what I did last week in this order

monday
military press
lat pulls
bb curls
bench
squats
inclines

thurs.
squats
inclines
cleans
db curls
concentrated db curls
ez bar curls
chinups

thats what I did this week I just switch things up like that, any suggestions as to what I do about my sticking point tho?

Your sticking point I sometimes try to use a slightly heavier weight for my first set, and then go to the weight your having trouble with.
Ex.: say your stuck at 50 pounds
1st set-55
2ns set-50
3rd set-50
Then the next go around try:
1st set-55
2nd set-55
3rd set-50

Then the next time all 55's. You need to go up slow. That way you won't hurt yourself by trying too much, too soon. Hope this helps

The problem i'm having when I get to that weight I just can't lift (85) get to my sticking point and it seems like I just burn all my energy on that first rep, and i've reached failure wayyyyy before the 5th rep.

I started out benching the bar so I was just like you. I did only bench for chest for a few months once a week with the kind of sets in the above post and it worked for me. Lately I've been doing lower reps and my bench went up 20 pounds. Try one of those.

Originally Posted by LittleKid

The problem i'm having when I get to that weight I just can't lift (85) get to my sticking point and it seems like I just burn all my energy on that first rep, and i've reached failure wayyyyy before the 5th rep.

Then I think you need to drop the weight.

Originally Posted by ihateschoolmt

Then I think you need to drop the weight.

Thats what I did, I can rep 75 no problem which confuses me..

That means you have more slow twitch muscle fibers (I think) and that's not uncommon.

Originally Posted by ihateschoolmt

That means you have more slow twitch muscle fibers (I think) and that's not uncommon.

So what do I do about that?

Nothing, it just means your 1rm will be close to your working weight.

Maybe try stayin at 75, and SLOW the rep speed way down.

My squats are embarrassing.

Originally Posted by Archangel

Maybe try stayin at 75, and SLOW the rep speed way down.

Is there any specific exercises that will help me with my sticking points?

I read that explosive movements will help, but i'm only doing Cleans at the moment.

last semester i put 50 lbs on my 1rm by starting with 2 warm up sets and one working set (kinda like DC) on my working set i first started with a weight i would need help completeing the 8th rep. the next week i would add 5 lbs to that weight and go as many as i could.. then the next add 5lbs to that... gradually increase the weight each time until i could only do 2... then i started again but this time the weight i could do only 8 times was higher than last... and i just kept cycling like that... maybe you could give that a try

try to eat alot more before you go and get in a ready state of mind say to your self im gunna do that extra 5-10 lb bench and dont be affraid to push yourself hard to get there as next week when you go to do it, if you eat well enough it will be that little bit easier, make sure you are mentally ready for the gym i listen to my ipod rock and metal music that gets me in good mood i can ignore any other things happening around me and get on with my bench presses, and make sure you stick to your work out and you will start to see dramatic improvement, also how old are you?

Neo

Originally Posted by Archangel

Your sticking point I sometimes try to use a slightly heavier weight for my first set, and then go to the weight your having trouble with.
Ex.: say your stuck at 50 pounds
1st set-55
2ns set-50
3rd set-50
Then the next go around try:
1st set-55
2nd set-55
3rd set-50

Then the next time all 55's. You need to go up slow. That way you won't hurt yourself by trying too much, too soon. Hope this helps

damn right thats a simular approach i do with weighted resistance on my abs allows room for good improvement but i make my lasts sets slightly heavier rather than first

Neo

Originally Posted by LittleKid

Is there any specific exercises that will help me with my sticking points?

I read that explosive movements will help, but i'm only doing Cleans at the moment.

Cleans wont really help your bench bro.

Work at, or below your sticking point. If lockout is your problem, do lockouts, maybe change your tricep routine, and so on.

Originally Posted by LittleKid

but my bench press is terrible, I have trouble with 1/2 my bodyweight. I keep my shoulders locked in and close the best I can, and bring the bar down to my nips or an inch lower.. My stick point is once I get the bar 2-3 inches off my chest I can't go any further.. I think my ROM is pretty high so that doesn't help me much either.

First of all, you're bench pressing wrong. The bar should be at your lower chest or even your abs. The bar hits the upper part of my abs when bench pressing. Look in Mudge's signature for a link on the proper form.

If the bar is getting stuck right off your chest, then you need to strengthen your lats. Your lats are the driving force right off your chest until your triceps take over. Bent rows, and other forms of rowing, are the solution to this problem.

I suggest trying a couple of things to break past this sticking point. As stated previously, strengthen your lats. In addition, try bottoms-up bench presses. This is where you press in a rack with the pins set at chest height. Pause the bar for 1-2 seconds on the pins, then explode up using compensatory acceleration. Finally, do some speed training. This is where you work with 50-60% of your 1RM, but you use compensatory acceleration. I typically do 8 sets of 3 repetitions.

As well, make sure you are not training to failure on every single set. I used to do this, and my bench press stalled big time for quite a while.

Originally Posted by CowPimp

First of all, you're bench pressing wrong. The bar should be at your lower chest or even your abs. The bar hits the upper part of my abs when bench pressing. Look in Mudge's signature for a link on the proper form.

If the bar is getting stuck right off your chest, then you need to strengthen your lats. Your lats are the driving force right off your chest until your triceps take over. Bent rows, and other forms of rowing, are the solution to this problem.

I suggest trying a couple of things to break past this sticking point. As stated previously, strengthen your lats. In addition, try bottoms-up bench presses. This is where you press in a rack with the pins set at chest height. Pause the bar for 1-2 seconds on the pins, then explode up using compensatory acceleration. Finally, do some speed training. This is where you work with 50-60% of your 1RM, but you use compensatory acceleration. I typically do 8 sets of 3 repetitions.

As well, make sure you are not training to failure on every single set. I used to do this, and my bench press stalled big time for quite a while.

Good post cp....also what rep ranges do you work in? If your new to working out your muscles may not be ready for a really heavy load such as working to a true 1rm. I think that was my problem a while back when I started and couldn't get a true 1rm...my muscles just weren't trained for heavy lifting so I couldn't bare the true weight I should have been able to bench. Just a thought bud.

Originally Posted by DeadBolt

Good post cp....also what rep ranges do you work in? If your new to working out your muscles may not be ready for a really heavy load such as working to a true 1rm. I think that was my problem a while back when I started and couldn't get a true 1rm...my muscles just weren't trained for heavy lifting so I couldn't bare the true weight I should have been able to bench. Just a thought bud.

I use anywhere from 1-15 repetitions depending on the exercise. Typically, I do dumbbell work in the 8-12 repetition range. I do barbell work in the 1-8 repetition range. Machines vary depending on the exercise. I usually save 15 repetitions for calves, abs, lower back, or exercises where I can't use that much weight (Lateral Raises) and a 5 pound jump is a lot. These are just guidelines, and I break the rules whenever I want.

There's some good advice here. Only thing I can add is patience and perseverance.

My Bench was one of the most frustrating things in my routine for a LONG time. I remember starting out with the Bar plus 20 pounds. Barely pushing it for 5 reps. Slowly, after weeks of effort, I was able to put on a pair of quarters. Then 35's. I remember after about a year of training I was finally able to load a set of plates! You'd have thought I won the lottery after that set. I just yelled out for joy and my partner was celebrating the moment with me. It felt great to see significant improvement after such a long road of effort.

Now, years later, my bench has seen significant gains over time but it is still a sticking point. I just reflect back on my past experience and know that in time, I'll see the improvements. I just need to stay faithful and consistent. You need to do the same.

Don't go looking for miraculous gains in a short period of time. Don't get "hung up" on what the guy next to you is lifting vs. what you are lifting. Stick with it. It pays off in the long haul.

If you are sticking 2-3 inches off your chest you need lats, and probably triceps (close grips rule).

What is your back routine like?

Originally Posted by Witmaster

There's some good advice here. Only thing I can add is patience and perseverance.

My Bench was one of the most frustrating things in my routine for a LONG time. I remember starting out with the Bar plus 20 pounds. Barely pushing it for 5 reps. Slowly, after weeks of effort, I was able to put on a pair of quarters. Then 35's. I remember after about a year of training I was finally able to load a set of plates! You'd have thought I won the lottery after that set. I just yelled out for joy and my partner was celebrating the moment with me. It felt great to see significant improvement after such a long road of effort.

Now, years later, my bench has seen significant gains over time but it is still a sticking point. I just reflect back on my past experience and know that in time, I'll see the improvements. I just need to stay faithful and consistent. You need to do the same.

Don't go looking for miraculous gains in a short period of time. Don't get "hung up" on what the guy next to you is lifting vs. what you are lifting. Stick with it. It pays off in the long haul.

AMEN.

do a speed day, which well increase the number of fast twitch fibers used

Originally Posted by Trusted Employe

do a speed day, which well increase the number of fast twitch fibers used

Would that include methamphetamines or just a shitload of caffine?

Originally Posted by Trusted Employe

do a speed day, which well increase the number of fast twitch fibers used

Can you explain to me what that is?

I read an article last night (on this site) that clap pushups are really good for explosive power (when your going for the clap) so I did intervals of 35, 3 times last night, arms were fryed I really felt it in my triceps. Cow pimp thanks for that i'll work on my form some more, thought I was doing it right the whole time I assume the only thing i've done wrong is where the bar hits?

I guess the only problem is my coaches get pissy when I don't do exactly what they want ( 3 sets of 5, and hitting failure every set on that 5th rep )

Speed training would be sets of tripples with about half your max. First make sure you have the form down though, thats the first step. If you are worried about strength then use a powerlifters bench form, I dont trust big weights lying flat on the bench like a dead fish. Bugs my shoulders and my lower back.

As for speed training though, Westside doesn't happen to put out record setting benchers. Metal Militia does, and they concentrate more on form and technique than speed training.