Ideas for improving bottom end of bench

[cupcakekid]

I just got done with about 15 weeks of WEst Side Barbell. With the chains I got a huge bump in my lockout strength, but my bottom end is lacking. I compete RAW (without a bench suit). Any ideas?

Some random facts to avoid any confusion

- i weigh 181
- small arch
- bench 305
- natural

[Iceman1800]

Pause benches, db benches, lat work all should help the lower part of the bench press

[gunzandwheelz]

If you have access to a bow bar that will help. A cambered bar, the type use on decline, will get the job done. Dumbbells taking them deep in the motion might help. Vertical machine press with a couple pads behind your back will set you up so the bottom of your push is deep. I am weak off the chest and have had the same problem. These have worked in the past for me. I think many raw lifts get stuck at the bottom. Good luck

[JustinStephan89]

Try some Close grip paused bench workouts with chains.

[Code_B]

Try some Close grip paused bench workouts with chains.

Im assuming you accidentally forgot the /sarcasm?

[freeride88]

You doing any overhead pressing?

[BB2K]

pauses will help along with lat work. i added 2 second pauses to my bench routine and my bench took off big time. it took me from 325 for 3 to 365 for 1 in a short amount of time.

[tatortotajigalo]

definitely second the paused benching advice.

[mochi]

cambered bar benching if possible, and long pause benching (like 2 seconds per pause). i ran a 2 second pause for a 12 week cycle and my 'off the chest power' wasn't a problem anymore

[Newarkar]

I dont mean to threadjack, but Im having a similar problem. Im 174lbs , bench 330, natural. What are paused bench workouts? Also, chains?

[mochi]

I dont mean to threadjack, but Im having a similar problem. Im 174lbs , bench 330, natural. What are paused bench workouts? Also, chains?

a "paused" bench press is one where you basically stop the bar at your chest for a short pause, then press it back up.

[Newarkar]

What type of weight should I be doing this with? My normal routine is 135x14, 225x8, 275x6, 295x3, 315x2, 325X1, 330x1

[BPGorilla]

What type of weight should I be doing this with? My normal routine is 135x14, 225x8, 275x6, 295x3, 315x2, 325X1, 330x1

Newarkar

Add 2 sets of 3 with 255 at the end of your workout.
Don't try to max on pauses unless competing or actually taking a max.
For training purposes just add 2 sets of 3 paused reps at the end of your bench workout.
As you get stronger take the weight up 5 lbs at a time and remember.........

the Tortoise ALWAYS beats the Hare!

[Jneves]

What is your shoulder and back strength like?

also incline bench can help (hits shoulders and gets good stretch in the chest)

[PLANETGETLOW]

Newarkar

Add 2 sets of 3 with 255 at the end of your workout.
Don't try to max on pauses unless competing or actually taking a max.
For training purposes just add 2 sets of 3 paused reps at the end of your bench workout.
As you get stronger take the weight up 5 lbs at a time and remember.........

the Tortoise ALWAYS beats the Hare!

So you're saying 60 to 70% of max then?

Good info....

[cupcakekid]

Newarkar

Add 2 sets of 3 with 255 at the end of your workout.
Don't try to max on pauses unless competing or actually taking a max.
For training purposes just add 2 sets of 3 paused reps at the end of your bench workout.
As you get stronger take the weight up 5 lbs at a time and remember.........

the Tortoise ALWAYS beats the Hare!

ill try to incoprorate this in my bench program

What is your shoulder and back strength like?

also incline bench can help (hits shoulders and gets good stretch in the chest)

my back is by far my stronget muscle group. i deadlift 500.

my shoulders have decent size but are lacking in strength.

BTW, Im thinking of doing Kennely's bench press program..... so im guesing id add these at the end of my workout?

[Newarkar]

Newarkar

Add 2 sets of 3 with 255 at the end of your workout.
Don't try to max on pauses unless competing or actually taking a max.
For training purposes just add 2 sets of 3 paused reps at the end of your bench workout.
As you get stronger take the weight up 5 lbs at a time and remember.........

the Tortoise ALWAYS beats the Hare!

I added this to my workout tonight, felt great actually. Thanks for the input Gorilla. Also, new PR 335 tonight!

[Pain!]

Try bottom up presses in the power rack.

[Drew23]

More lat work, cycle in bands with your speed work (3 weeks on, 3 weeks off).

Consider getting a shirt. (No gear hate please)

[Danimal]

If you are doing WSB raw, you need to adjust the template some. WSB is mainly used by lifters who use shirts and suits, so the lifts you see in the templates are usually more top end work.

For WSB raw, you need to do more full range movements. Try decline benching, cambered bar working up to a 5 or 6RM (you don't want to max these), DBs for reps, paused benching as has already been mentioned. Get a good rotation of those lifts going on your ME day and you'll see results.

[Drew23]

cambered bar working up to a 5 or 6RM (you don't want to max these)

Very good advice here.