What is up with my bench press??

[MendicantMuscle]

Hey guys

I'm 6'3", 218 pounds, and I have seemingly maxed out at 170 pounds for my bench press. I try to do 3 sets of 5 reps but I cannot do it.

I feel like I just don't have the strength for it even though I did do 5 reps at 165 for 3 sets. I've been at 170 pounds for 2 weeks now, benching twice a week...once of Monday and again on Friday.

I am currently doing the Starting Strength program and have seen great gains in my squat, power clean, deadlift, and press (although for the press, progress is starting to taper). I can move weight up in these exercises practically every workout...but the bench is an entirely other story.

Bench has always been very weak for me and am wondering if it's simply genetics, seeing as how its mostly upper body strength and I am aware that genes do come into play.

My main problem is that first and foremost I feel VERY unstable on the bench. When I pull the bar out of its hangings, I immediately start to wobble and continue to do so throughout the exercise.

I have read that one is supposed to arch the back and push your chest out but pulling together your shoulders blades but I still feel very unsure. I have also heard that one should push their feet into the ground and I have tried that but have not noticed any significant improvement in the way I bench.

I have no doubt in my mind that my form is flawed but I just can't seem to implement the correct form.

Today I tried 170 and failed so I took it down to 155 and was able to push out 5 for 3 sets. I bring the bar down to touch my chest near my nipples and then push it back up in as straight a line as I can (but the "wobbliness" of my body sometimes prevents me from doing so).

As I am sure you guys now, one of the precepts for Starting Strength is to try and increase your weight every time you work out but I just keep hitting a brick wall with my bench and it's getting very discouraging. I have a hard time believing 170 is my max bench when I'm a fairly large and well-built individual but then again maybe it is.

Any tips you guys have on the proper bench press and how to increase it would be greatly appreciated.

Thanks

 

[ItsAParadox]

First question I would ask, how long have you been benching? For the 2-3 first months it was wobbling for me (a while back now I don't wobble anymore).

Second would be, are your lats and triceps really strong, because bench depends on that too. If you don't have good lats and strong triceps it won't help you. I suggest heavy rows for your lats and maybe some close grips barbell to help your triceps if it is the case. Ask around some people are better than me for that around here.


Finally, to get more power on this what I do is alternating between barbell flat and dumbell flat and go really heavy with 2-3 mins between each sets (3 sets).

I usually go for 3x6 with 100lbs dumbell (when I was at 150lbs body mass) now I go heavier and on the flat I started doing some more I am currently at over 225lbs (I am at 160lbs body mass). You can see that I neglected my flat barbel because I don't push very heavy on it but it's only been 1 week I started benching flat barbell again so I would say, let's wait more and I should press more.

I hope this gives you an example of what worked well for me... Also, don't forget to do fly, cable fly, power fly etc. to make sure you work your whole peck.

 

[Merkaba]

I've never heard of Starting Strength and you'd be surprised probably by the amount of people who haven't heard of some named weight-lifting routine because they pop up in every magazine or web article. Adding weight to every workout seems like a ridiculous goal to me.

What does your diet look like?
What does your back workout look like?
I do heavy chest once a week. And i don't recommend blasting the triceps more than once a blue moon because that can weaken your bench as well.

 

[Burner02]

The questions have been asked about how long have you have been training, etc.

Your form will come into play.

How much is mental? (maybe you've put a mental block? you did say that "I cannot do it"
As mentioned, your supporting muscle (lats, tris, delts) may be lagging.

How much volume are you doing?

Have you changed up the routine? (use less weight, more reps, change order of exercises, etc)

 

[readyformore]

how long have you been working out? right now i can press about 220 or so and i weigh 180 and im 6'3 also, but i never work out anymore... thats weird... alot of it has to do with mental, thats for sure.... when i weighed 270 i hit 300 because i really thought i could and thought i could the hole time.. try to go for 5-7 reps (i belive, maybe its 4-7 or something correct me if im wrong) and just work your way up.. its just like all your other muscles that are going to be trained good to become stronger

 

[soxmuscle]

One rep maxes help but you need to get your form down with lesser weight before trying for big numbers.

If you're wobbling like a mad man, you should probably drop the weight down a bit.

 

[DiGiTaL]

You should read a little on Periodization.

Strength, Dedication, Ambition: Introduction to Periodization

 

[Lost Grizzly]

Going with the Dumbbells for a bit will help with the wobble.

Questions:
1. What do you have available to you to use? i.e. do you work out at home with limited stuff or do you work out at a gym with the works?
2. Do you work out alone or have a partner to assist?

Answer these question and that will allow others here to assist you with a routine or plan that works with what you have within reach.

 

[Merkaba]

And of course, you can start doing heavy deads.

 

[ItsAParadox]

And of course, you can start doing heavy deads.

LOL WTF so funny!