what can i do to improve lower part of bench press?

[Growbag]

hey

i have been stuck for a while on bench, my weak point is from when the bar touches the chest till half way up, my lockout strength is good

but i struggle alot during the first half of the lift!

does anyone have any good recommendations?

[Growbag]

bar gets stuck on chest, i waste too much energy here i think

[Newmanzz]

Bench more, you just described 99% of the populations "weak point" in the bench press, its just general weakness

[intro87]

hey

i have been stuck for a while on bench, my weak point is from when the bar touches the chest till half way up, my lockout strength is good

but i struggle alot during the first half of the lift!

does anyone have any good recommendations?

DO DUMBBELL FLYS! 3X12 --- 1.30 REST IN BETWEEN SETS

make sure you do this after your chest routine.

good luck,

Christopher Beattie

[jbealsrmt]

hey

i have been stuck for a while on bench, my weak point is from when the bar touches the chest till half way up, my lockout strength is good

but i struggle alot during the first half of the lift!

does anyone have any good recommendations?

Stuck at what weight? 500? 250? 150? It makes a difference... If you're still a beginner/novice lifter, more benching with better form will help. Post some bench vids for a form check.

I used to have the same weakpoint. I know this is contrary to popular belief so I'm not saying it's the solution for everyone, but ever since I added weighted dips into my routine my strength in that first couple of inches has improved greatly.

[wanaBsedated]

more chest work

[wanaBsedated]

Stuck at what weight? 500? 250? 150? It makes a difference... If you're still a beginner/novice lifter, more benching with better form will help. Post some bench vids for a form check.

I used to have the same weakpoint. I know this is contrary to popular belief so I'm not saying it's the solution for everyone, but ever since I added weighted dips into my routine my strength in that first couple of inches has improved greatly.

that is not contrary to popular belief that is popular belief... eric spotto does dips twice a week/ wendler says its pretty much his favorite and so on...

when im focusing on chest i like to do 3/4 reps and go low but stop short of lockout to keep focus on chest

[jbealsrmt]

that is not contrary to popular belief that is popular belief... eric spotto does dips twice a week/ wendler says its pretty much his favorite and so on...

I said that because many of the powerlifters I know say that dip strength doesn't transfer well to bench. I've also seen a number of similar statements on this forum.

[scorpionsf]

eat more and continue to bench

btw you give no details about current program, height/weight. anything really

[arian11]

eat more and continue to bench

btw you give no details about current program, height/weight. anything really

I don't know about you but when I go to the doctor I say, "Doc, I'm in pain...fix me!" Works every time...

[WorldDomnit]

DO DUMBBELL FLYS! 3X12 --- 1.30 REST IN BETWEEN SETS

make sure you do this after your chest routine.

good luck,

Christopher Beattie

Do not do dumbell flies except to give your pecs/shoulders a good stretch.
-Do paused benches
-Work on leg drive/explosiveness to get the bar off your chest
-Just get stronger
-Work on your back

[Growbag]

eat more and continue to bench

btw you give no details about current program, height/weight. anything really

ah yes forgot to include stats.

5"9 - 170lbs

flat bench is 120kg for 5 reps. trying to get to 140kg bench. on a good day 135kg for single.

no current program right now, i have just finished laynes PHAT routine.

i am now creating my own workout regime, and hopefully add in a few days a week to sort out my benching.

[scorpionsf]

creating your own "workout regime"

sounds like a good ****ing idea

[Growbag]

was that sarcasm?

[Growbag]

most people on here tailor up their own workout routines to suit themselves, i honestly cannot tell if that is a serious answer or not

[Dom87]

most people on here tailor up their own workout routines to suit themselves, i honestly cannot tell if that is a serious answer or not

It's not. Check out the stickies, find a program that's proven and stick with that for 5-10 years. Profit???

[LimitStrength]

Incorporate cambered bench bar work to increase range of motion which will make you stronger out of the bottom with a straight bar. Past that work on your weaknesses such as weak elbows / upper back etc as well as perfecting form.

[scorpionsf]

most people on here tailor up their own workout routines to suit themselves, i honestly cannot tell if that is a serious answer or not

you however are not experienced enough to do this. based solely off of your question.

you don't know what works and what doesn't or why.

run a program for years and then develop your own

[ChecksandGiggles]

Incorporate cambered bench bar work to increase range of motion which will make you stronger out of the bottom with a straight bar. Past that work on your weaknesses such as weak elbows / upper back etc as well as perfecting form.

Except Cambered bar Bench will f*ck up your shoulders...

[Growbag]

you however are not experienced enough to do this. based solely off of your question.

you don't know what works and what doesn't or why.

run a program for years and then develop your own

ahh, well i have trained for years, i have tried many different routines, full body, single splits , upper/lower etc, i ran PHAT for a long time, my own routine will follow a similar basis since i enjoyed it, but simply changing up a few of the exercises in it. perhaps switching it up a bit to incorporate some extra work to assist in bench strength, negatives, bands etc that sort of thing

basically all this thread was attempting to do was get some different benching techniques recommended for plateau breaking.

[LimitStrength]

Except Cambered bar Bench will f*ck up your shoulders...

Not really, if you feel the range of motion is too far you can always use a 1-2 board to increase the range slightly but not too much. As long as know your own flexibility limits and don't hammer your shoulders a ton with other movements, I don't see why increasing the range of motion would mess up your shoulders.

[RoccoTanno123]

more bench volume and more upperback work

[ridge_forrester]

Post general question, receive general advice.

[BigJon55]

The easiest way to become better at a skill is to do it more. I like doing paused bottom half bench presses as an accessory for strength off the chest

[lemeseethem]

I said that because many of the powerlifters I know say that dip strength doesn't transfer well to bench. I've also seen a number of similar statements on this forum.

I added weighted dip and noticed a difference in my lower bench strength, seemed like it made me explode it off my chest rather than slowly push