HELP!! Bench weakness ... what's mine?

[Chucky]

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 ...

 

[Arnold]

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.

sounds like you're using a lot of triceps and shoulders.

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.

 

[w8lifter]

What Prince said

 

[Fit Freak]

Also what Prince said...although you may find it actually harder at first but after a while you'llbe stronger using the new form.

 

[Yanick]

Where is your sticking point?

 

[Bostrom]

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

 

[gorilla33455]

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