Sticking point during Bench - advice

[ponyboy]

Hey folks,

I have been noticing that during my bench press movements I am having trouble with heavier rep ranges (like below 8 reps) due to the point where the bar touches my chest and about two-three inches above (my sticking point).

The thing is, if I actually bring the bar down to touch my chest my elbows are quite a bit below my shoulders, which takes the emphasis off my chest and puts more on my shoulders and triceps.

Question: Would it be better to stop the movement when my arms are bent just past 90 degrees, even if the bar is still 3 inches above my chest. Does that extra bit help with development enough for me to focus on it if I'm not doing any powerlifting? I am currently doing 1+1/4's for my final set to help with that sticking point, but I want to know what the opinions are...should I just focus on the part of the movement that is best for my chest?

 

[Rissole]

I call people that dont take the bar down to the chest, "cheats"...
I find that when i take the bar down to the chest it gives me a really good stretch into the chest and that is where i get most chest work from...
You should get a hit in shoulders and tris, as they get stronger your bench will go up, your not bench pressing with just your pecs are you...... ?
Use a spotter for the sticky point or take your weight down 5 -10kg

 

[Mudge]

The bottom portion of the rep also hits the lats. Thats why for just chest, I prefer dumbells, which seems to hit the chest a bit better for me.

Remember thats just the way it is, its a compount movement, like the squat, so its going to hit alot of different items.

 

[ponyboy]

Originally posted by peetrips

You should get a hit in shoulders and tris, as they get stronger your bench will go up, your not bench pressing with just your pecs are you...... ?

Good point...it is meant to be a compound movement and should remain as such. I guess i'll have to check my ego and just keep doing the full range of motion if I want to get the results.

 

[rks1969]

Go down w/ the poundages to where you can pause the weight on your chest for a count of two or until the weight is motionless,then press.Being able to handle the weight in this manner will make you stronger in the bottom 1/3 of the lift.Use this form for only a few reps during your regular routine.You'll be surprised at your progress.
The form I'm giving you is for competitive bench pressing,but will really help your strength & control of the weight.The more control you have, the more you can lift.
Try it,but don't stress about how weak this style may make you seem now.You'll be better off in the long run.

 

[Scotty the Body]

Do you have rather long arms? You could be going beyond your natural ROM.
To test your ROM for bench, do a bench press without weight or the bar, keep your hands shoulder width apart (as though you were holding on to the bar) and make a note of where they are at the bottom of the movement.

You should be going down to where your around 1-2" off your chest, your really shouldn't even be touching your chest here, its kind of hard but comes with time.