Why is my chest so weak?

[BozeB]

I recently switched from bodybuilding to more of a powerlifting style, concerned with heavier weights. My chest isn't small but it's really weak. After reading an article on Testosterone.net, I've realized how unproportionally weak it is. My max squat is 405+ , deadlift 385, but my bench is 240, and thats AFTER recently adding 15 pounds to it in the last 2 months. What can I do to balance my lagging chest strength? I recently made my own chains, but theyre not heavy enough i dont think (10 lbs each). Would incorporating a speed day help me bench more? Also, why is my chest so weak? Could it be genetics?? Thanks for any help you could give.

Boze

[AMG]

Originally posted by BozeB
I recently switched from bodybuilding to more of a powerlifting style, concerned with heavier weights.

If you are just starting PLing style Bench then it might be your Triceps that are weak. As the PLing form uses more Triceps than the BBing form on Bench. Also your Shoulders and Lats may be lacking power too.

[ROCK CRUSHER]

what your current bnch routine?

i would think a 240lb bencher could get some use from 20lbs of chain if used correctly.

speed day i think is overrated but try it and see if your bar speed increases.

[BozeB]

Sorry , I guess I'm not as familiar with PLing as I thought, could you guys explain the difference in bench styles???
My current routine is:
Heavy Bench
• 225 lb. x 6 reps (75%)
• 235 lb. x 5 reps (78%)
• 245 lb. x 4 reps (82%)
• 255 lb. x 3 reps (85%)
• 265 lb. x 2 reps (88%)
• 275 lb. x 1 rep (91%)
• Final end rep (around 90%)

• Close Grip Bench: 3 x 3 (75%)
• Skull Crushers (Light): 3 sets x 8 reps
• Dumbbell Kickbacks: 3 sets x 8 reps
• Pushdowns: 3 sets x 8 reps

[BPP]

ah! get rid of the kickbacks!! EVIL!!!!

look thru the stickies and find a style you like...5x5, 3x3, westside, etc

theres plenty of routines there to choose from...alot fit for beginners like yourself as well

and like AMG said
bench = delts, lats, triceps

[phreak]

Originally posted by bigpoppaproppy
ah! get rid of the kickbacks!! EVIL!!!!

LOL

BozeB: a simple guideline would be that if you're not using a ****load of weight (relative to your BP) for an assistance exercise, it isn't worth doing.

[Spike9726]

for triceps anything you do should be at a slight decline, activates the most fibers. try decline (30 degrees or so) close grip benches, that's my favorite, when my shoulders allow it.
you might also try a 1-6 program, here's an example-my bench is screwed up because of some injuries, max is 300 ish:
warmup, then
275x1
222x6
280x1
230x6
285x1
235x6
check out the west side bb club for pl info as well

[CastorTroy]

I don't think 240 is that light of a bench when your deadlifting 385. A few years ago, I was max benching 155 and max dead-ing 315.

[JohnnyFive]

CastorTroy is the only one that spotted the obvious, your bench is spot on proportional with your other lifts. Don't be one of those poor misguided souls that think their bench should be 50lbs less than their squat.

Don't worry about your bench, worry about your strength in your whole body.