periodization, is changing up the perameters every cycle, like:
week 1- 5x5@2min RI
week 2- 4x6@90sec RI
week 3- 3x8@60sec RI
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Help Me Bench 280lbs
- Thread starter LexusGS
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periodization, is changing up the perameters every cycle, like:
week 1- 5x5@2min RI
week 2- 4x6@90sec RI
week 3- 3x8@60sec RI
There are always little tips in various articles that you can pick up and apply. I like to go back and read form articles periodically.
In terms of upper back work I do an assload of chinups. Rows are definitely great as well.
You should consider using a higher frequency. The best way to get better at something is to do it often. It seems to me as though most powerlifters train similar kinds of movements at least a couple times a week. The Westside groupies seem to espouse hitting your back even more frequently than that.
Check out this thread for more information on periodization:
http://www.ironmagazineforums.com/showthread.php?t=58699
use an empty bar, and bring the bar down to your chest, then find out what grip you have to use to make your foearms perfectally vertical, use that grip from now on. I did this and bench wen up like 15 pounds on the spot, no joke.
upper back- rows, reverse flys, rear lateral raises (scapular retraction)
Oh, and the place you are getting stuck with your bench press indicates you may need to work on speed. You should consider some upper body plyometrics/power movements or dynamic effort work with the bench press.
Your shoulders and triceps may both be hold you back. See how well the position of a floor press corresponds to where you are getting stuck on the bench. I think floor presses are a great movement. I had good success with them myself, and I have used them with one of my more advanced clients with good success too.
Your shoulders and triceps may both be hold you back. See how well the position of a floor press corresponds to where you are getting stuck on the bench. I think floor presses are a great movement. I had good success with them myself, and I have used them with one of my more advanced clients with good success too.
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We might be on the same page, but on different lines.
He said 4 inches from his chest is when he started to fail. Wouldnt that be dominantly his chest being the weak link?
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This is exactly what I do for my big bench, but in reverse order.
thanks guys, starting tomorrow i'm gonna step up and give it all I have and try the things you reccomended me. Thanks, I'll let you know how it goes!
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We might be on the same page, but on different lines.
He said 4 inches from his chest is when he started to fail. Wouldnt that be dominantly his chest being the weak link?
It's possible. I've never actually seen direct chest work recommended to overcome a bench press plateau, but at the same time most powerlifters go on the basis of competing shirted. More frequently I see beating the upper back to improve the groove of the bar path as an area to target when stuck down low.
I guess it's hard to say exactly, beacuse 4 inches for one person is different for another when you take into consideration their grip width, their arch, muscle insertions, bone lengths, etc. How about this. If you get stuck anywhere below a 90 degree angle in your elbows, you probably need to work on speed and tag the upper back. If there is a 90 degree bend in your elbows, or maybe a few degrees in either direction, tap up the shoulders and may a little tricep action too. Speed may also be a factor. If you are getting stuck near the top, you need to hit lockout variations and do some speed work with accomodating resistance.
