Thread: Bench Press Question

Strengthen your lats.
You're probably using too much weight as well.

Dittos,

Lats. What's your Back routine look like?

Try using a lighter charge ... What's the point in doing bench press if you cant do the full movement ?

I had the same problem, one thing that was suggested was lats.. but after doing a bit of reading I also think it has alot to do with explosive power to get through it, so I started doing more explosive lifts & things like that.. Max is up 15lbs. since then.

Back... to an extent IMO. One of the guys who regularly spots me on bench never does back and he is at 280.

Bottom Rack Bench is what I think will really help you, it has helped me quite a bit. What you do it put a bench in a rack and set the pins to the lowest level you can with you on the bench (when you are laying on the bench the bar should be touching your chest or within 1/2 inch or so). You then push the weight up to full lockout, then bring the weight back down and let it settle on the pins, then complete until your reps are complete. Dont bounce the weight off of the pins and dont bench like you might normally do (touch and go). Let it settle completely on the racks. Keep in mind you will be using cosiderably less weight with this when you first start.

Good luck.

-Jeff.

Thanks guys. Back routine consits of wide and narrow
pull ups, wide and narrow cable pull downs, Iso high
and low Hammer Strength machine, dumbell rows,
deadlifts, military press, and clean and jerk. I mix these
up doing 4 or 5 exercises with 2-3 sets of each.

Flat bench I do 170x7, 175x5, 180x3or4
Dumbell bench I do 75x8, 75x6, 80x4

I usually don't max out, but last time I tried it was 210.

Oh yeah, what's the most effective motion for targeting lats
as a whole?

Lats and chest, I'm the other way around, midrange and up are where I stick if I ever stick at all.

My base back movement is bent over rows.

Originally Posted by Mudge

Lats and chest, I'm the other way around, midrange and up are where I stick if I ever stick at all.

My base back movement is bent over rows.

Same here. Good thing since i work out at home. This way i know the weight is not going to set on my chest until i pass out.