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

The Assistance Exercises​

If you're unfamiliar with some of these exercises, use this list:

SEAL ROW​

A seal row is a chest-supported row (using dumbbells or a bar) using a bench. Elevate the bench on blocks or plates. If you don't have that setup, a regular chest-supported row will do.

CUBAN PRESS​

TRAP-3 RAISE​

POWELL RAISE​

VICTORY RAISE​

SPOTTO PRESS​

Spotto Press

For advanced lifters, it's important to strengthen every part of your bench press. Board presses typically work great for the lockout, but doing board presse...

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BENCH PRESS WITH RESISTANCE BAND AROUND WRISTS​

Bench Press With Resistance Band Around Wrists

If you have a hard time keeping your shoulders back when bench pressing, use this modification. It will strengthen your rear delts. If your sticking point is...

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BENCH PRESS WITH DUFFALO BAR​

Bench Press With Duffalo Bar

The camber of the Duffalo bar increases the range of motion on this movement and involves the pecs more. It helps to strengthen the start of the movement. Us...

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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.