TIP: HOW TO DIAGNOSE YOUR BENCH PRESS PROBLEM

[01dragonslayer]

This table lists the most probable issue causing each sticking point on the bench press. Now, there could be something more complex going on, or a technical issue that's more unique to you. But most of the time, I've found that strengthening the sticking point area will solve the problem.

So take a look at this table, determine where your sticking point is, take note of the causes, and use the appropriate assistance exercises to strengthen that area.

Bench Press Diagnostics​

Sticking Point	Causes	Assistance Exercises
Breaking off from chest	1. Lats weak or not properly engaged 2. External shoulder rotators 3. Upper traps more dominant than lower traps and rear delts	1. Straight-arms pulldown, Pendlay row, seal row 2. Cuban press, seated dumbbell snatch, external shoulder rotations 3. Trap-3 raise, rear delt machine, Powell raise, victory raise
Lower third	Pecs	Wide-grip bench press, Spotto press, decline bench press, floor press, dumbbell bench press, bench press with Duffalo bar
Mid third	1. Anterior delts 2. Rear delts and rhomboids (Shoulder lifts up from bench)	1. Incline bench press, slight incline bench press, lying front raise 2. Bench press with resistance band around wrists, rear delt machine, face pulls
Upper third (lockout)	Triceps, especially long head	Close-grip pin press, lockout bench press, close-grip floor press, close-grip decline bench, overhead triceps extensions

Once you fix a muscle weakness, it'll take some time to transfer those strength gains to the bench press. Your body will need to change the intermuscular coordination pattern. Don't panic if your strength gains in pressing lag a few weeks behind your strength gains in the assistance lifts.

 

[YourMuscleShop]

This table lists the most probable issue causing each sticking point on the bench press. Now, there could be something more complex going on, or a technical issue that's more unique to you. But most of the time, I've found that strengthening the sticking point area will solve the problem.

So take a look at this table, determine where your sticking point is, take note of the causes, and use the appropriate assistance exercises to strengthen that area.

Bench Press Diagnostics​

Sticking Point	Causes	Assistance Exercises
Breaking off from chest	1. Lats weak or not properly engaged 2. External shoulder rotators 3. Upper traps more dominant than lower traps and rear delts	1. Straight-arms pulldown, Pendlay row, seal row 2. Cuban press, seated dumbbell snatch, external shoulder rotations 3. Trap-3 raise, rear delt machine, Powell raise, victory raise
Lower third	Pecs	Wide-grip bench press, Spotto press, decline bench press, floor press, dumbbell bench press, bench press with Duffalo bar
Mid third	1. Anterior delts 2. Rear delts and rhomboids (Shoulder lifts up from bench)	1. Incline bench press, slight incline bench press, lying front raise 2. Bench press with resistance band around wrists, rear delt machine, face pulls
Upper third (lockout)	Triceps, especially long head	Close-grip pin press, lockout bench press, close-grip floor press, close-grip decline bench, overhead triceps extensions

Once you fix a muscle weakness, it'll take some time to transfer those strength gains to the bench press. Your body will need to change the intermuscular coordination pattern. Don't panic if your strength gains in pressing lag a few weeks behind your strength gains in the assistance lifts.

The table provides assistance exercises to strengthen specific muscle weaknesses that may be causing sticking points in the bench press. By targeting and addressing these weak areas, you can improve your bench press performance. Remember to gradually increase the intensity and volume of the assistance exercises and allow time for the strength gains to transfer to the bench press.

Libby