Which exercise for bench press weakpoint?

[HardHitter22]

Im currently on my 11th week of Madcow's 5X5 and my bench press is starting to stall at 175 X 3. I have been doing military press for all 11 weeks, and have used up to 125 lbs. My question is: If my weakpoint is about halfway off my chest should I use incline bench in place of military press? Or would military press be better for my sticking point?

Thank you.

Edit: I also remember you are allowed to substitue push press. What about using this in place of incline bench or military press?

[macrick]

Im currently on my 11th week of Madcow's 5X5 and my bench press is starting to stall at 175 X 3. I have been doing military press for all 11 weeks, and have used up to 125 lbs. My question is: If my weakpoint is about halfway off my chest should I use incline bench in place of military press? Or would military press be better for my sticking point?

Thank you.

Edit: I also remember you are allowed to substitue push press. What about using this in place of incline bench or military press?

Hi, Im no expert here, only way to increase yr bench press is doing more bench press.

Have U been doing any shoulder excerises prior to BP on the same session? Coz it

fatigues the shoulder muscles, hence it may hinders yr overall BP progress.

Since yr aim is to increase yr BP (it looks that way from my view), U could sub incline BP in

place of MP. Dont worry abt other excerises if yr aim is to

increase yr BP.

Watch this: http://www.youtube.com/watch?v=Dh3t6T-nqP0

[nickloporchio]

Im currently on my 11th week of Madcow's 5X5 and my bench press is starting to stall at 175 X 3. I have been doing military press for all 11 weeks, and have used up to 125 lbs. My question is: If my weakpoint is about halfway off my chest should I use incline bench in place of military press? Or would military press be better for my sticking point?

Thank you.

Edit: I also remember you are allowed to substitue push press. What about using this in place of incline bench or military press?

well, I'd stick with Incline, because that will help the lower portion of your bench better along with shoulders also, while I'd use Military if the middle was strictly my sticking point..

[dan_g_28]

Im currently on my 11th week of Madcow's 5X5 and my bench press is starting to stall at 175 X 3. I have been doing military press for all 11 weeks, and have used up to 125 lbs. My question is: If my weakpoint is about halfway off my chest should I use incline bench in place of military press? Or would military press be better for my sticking point?

Thank you.

Edit: I also remember you are allowed to substitue push press. What about using this in place of incline bench or military press?

Throw in some heavy compound triceps moves.. 3-4 board press, floor press, close grip bench press, etc.

[clorox_me]

reset and work back up.

[Fluster]

reset and work back up.

You'd think they'd outline that in the program really, just for this eventuality.

[Kratos89]

I like what Dave Tate says in the first 25 seconds of this video:



How's your recovery?

[G-protein]

it sounds like ur stuck at the sticking point, just work on ur lock outs?

[Fluster]

it sounds like ur stuck at the sticking point

Imagine that.

[Drew23]

Dude, if you are benching 175, you don't have a sticking point. Just stay with the program and gain some weight. Watch some videos on bench form (start at elitefts.com) and video your own bench and see what you may be doing wrong.

[HardHitter22]

Allright I understand the whole "you still have to bench because its 175 lbs"

But im just asking which would be more effective?

[bttlefedponyboy]

bench press

[clorox_me]

Allright I understand the whole "you still have to bench because its 175 lbs"

But im just asking which would be more effective?

let's say you're stuck at 170x5. You would start at around 155x5 or 160x5, add 5lbs a workout until you're surpassing your previous 5rm

[shadowspar]

if you stall your suppose to keep going at it for next couple weeks same weight untill you get it. if you STILL stall pull yourself back 2-3 weeks and go from there. also you should be doing MP on wednesday anways. dont add crazy stuff like lockouts or floorpress to the routine, if you DO your not on madcows anymore.

[HardHitter22]

I think I didnt explain myself. What I'm saying is that I know about resetting and working back up, I just wanted to know what you guys perferred for bench assistance on wed. of Madcow's. But I'll take the advice given and stay with military press.

I was just thinking maybe the incline bench would help my flat bench more than military press

[Deadlift_10KG]

I'd either do Incline Bench + high rep front raises (and rear delts)
or Military Press + high rep dumbbell incline bench (and rear delts)

You can try it out and see how it works. Don't overdo it though.

[Drew23]

You are obviously strong at overhead press compared to your bench. I would continue doing that and add in more heavy tricep work as assistance. After you do your regular bench sets, get a 2 or 3 board and do 3-5 sets of 5 with your regular grip and go fairly heavy. These shouldn't be to failure, but the last rep should be hard.

[southbankwulf]

2/3 boards, floor press, use bands/chains, more tricep work. just do work son!

[HardHitter22]

Thanks everyone

[angrydw4rf]

taking some time off of benching, or starting back down with low weight and working back up (and over) they said earlier could help.

Maybe more tricep work (depends on how you bench - I use a lot of triceps and shoulders, not much chest, so this has worked for me)

you could try board or rack presses.

Rack presses you don't need any extra equipment for, just drag a bench that you might use for dumbell work or whatever into a squat rack, and set the pins in the rack so that they're like a fist's length above your chest (you can play with the height).

Lay down and grip the bar just like you're bench pressing regularly. Start with the bar on the pins, and explode to the top. Bring it down under control, and let it come to a dead stop on the pins. Repeat.

Worked pretty well for me. Make sure you let it come to a dead stop though, and make sure you really explode from the bottom.

[shadowspar]

do the assistace exercises as you like but word of warning, becareful exercises like pin presses is very similar to benching and uses same muscles so dont wear youself out before the friday workout when youll really need it. i recommend doing the assis. exercises that it states to do and none other.

mon assistance is hypers and crunches
wed assistance is crunches
fri assistanace is dips skulls and curls

stick with it youll get past your spot.

[HardHitter22]

do the assistace exercises as you like but word of warning, becareful exercises like pin presses is very similar to benching and uses same muscles so dont wear youself out before the friday workout when youll really need it. i recommend doing the assis. exercises that it states to do and none other.

mon assistance is hypers and crunches
wed assistance is crunches
fri assistanace is dips skulls and curls

stick with it youll get past your spot.

Yeah I'm gonna atick with it. 2 questions though..

On the friday workout since I stalled on the monday workout (175X3), should I try for over 3 reps or go all out?


And skullcrushers agrivate my elbows, so could I replace those with close grip benches?

Thanks.

[bassing68]

Does anybody have the link to the spreadsheet? What I found says no longer available

[shadowspar]

http://www.wackyhq.com/madcow5x5/geo...Linear_5x5.htm

you just like the program says, lets stay mondays was 175x5, you only got 4. friday youll do about 180x3. if you can do 180 more than 3 times still DONT. do that same bench w/o next week untill you actually get 175x5 and 185x3. once you get all the lifts like the program says THAN you can go to 185x5 and 190x3 the next week.

EDIT: also i tend to have a problem with skulls in my elbows too, i found a way around it, instead of bring the bar down to your forhead, bring it down to the top of your head right before you touch the bench. it will give you slight momentum to get the lift done, and also DONT lock your elbows.

[HardHitter22]

http://www.wackyhq.com/madcow5x5/geo...Linear_5x5.htm

you just like the program says, lets stay mondays was 175x5, you only got 4. friday youll do about 180x3. if you can do 180 more than 3 times still DONT. do that same bench w/o next week untill you actually get 175x5 and 185x3. once you get all the lifts like the program says THAN you can go to 185x5 and 190x3 the next week.

EDIT: also i tend to have a problem with skulls in my elbows too, i found a way around it, instead of bring the bar down to your forhead, bring it down to the top of your head right before you touch the bench. it will give you slight momentum to get the lift done, and also DONT lock your elbows.

Allright thanks a lot. But if they still hurt my elbows should I sustitute close grip?

[Drew23]

If your elbows are hurting don't do skulls. Close grips are fine or you can do light db extensions. I would add in 2-3 sets of db curls every week if you don't already do them. This will help with the elbow issue.