on max effort bench press, i am getting stuck about the 2 to 3" off my chest.
is that a CHEST muscle or Triceps muscle thats lacking?
im looking for exercises to help get me over that hurtle.
also, this is at 225, a PR weight attempt. so not super heavy for most of you guys.
thanks,
EDIT: added word "attempt"
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11-22-2019, 07:18 AM #1
Getting stuck 2"s off chest in bench press
Last edited by MalachiB1; 11-22-2019 at 08:09 AM.
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11-22-2019, 07:38 AM #2
If you can't lift it back up it's not a PR - anyone can bring a bar down to their chest off the rack. Why would you necessarily attribute this to either just the chest or triceps alone?
Regardless, why not lift at lower weights that you can lift back up to build up strength then go for 225 when you are ready? You may also find other variations (such as db BP) to help as well.
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11-22-2019, 08:03 AM #3
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11-22-2019, 08:05 AM #4
Could be chest, triceps, or front of shoulders. If you worked on technique, you might be able to get more explosive off your chest and power through. However, you are too weak to worry about sticking points. Pick a workout program you like, that has you benching twice a week, and work that program as hard as you can. If your nutrition and program are right, then in 6 months, 225 won't be that hard anymore.
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11-22-2019, 08:16 AM #5
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all good advice guys. iv been running MadCow for a while now. all of October was PR for me, weeks 5, 6, 7 8 in the program. i was planning on resetting just because i was absolutely drained from added 5 pounds every week to "the big 3".
and so i decided to do some 1 rep maxes. for Bench, on monday i did 215 for 5, so that friday i did some warm up and attempted 225 but failed. BUT, just the fact that i was able to get it off the rack was exciting for me, seeing as how 4 years ago i almost died attempting 175 (funny story)
with all that being said, im on my reset this month and today will be 210 for 3, then the drop set.
roger that, ill just keep at it and push through.
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11-22-2019, 09:46 AM #6
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
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raw bench is hardest off the chest, and unless technique is really off, always will be
The fact you are getting stuck 2-3inches off chest means your actual weak point where the bar starts to slow is right off the chest.
I just recommend more bench, 2 count pause bench and varying grips especially close grip bench5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-22-2019, 11:36 AM #7
Board press might help.
https://www.roguefitness.com/rogue-board-press
Though I'd say just use lighter weights and work back up, which is where you are already headed.
Pause is also a good idea. Micro-loading could help too.
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11-22-2019, 11:48 AM #8
The thing that helped me most when i powerlifter was paused bench presses.
It takes some of the stretch reflex out of the lift and makes those pushing muscles have to work harder.
I just got in the habit of pausing on all sets and reps including warm ups.
I never stapled with a BP on my chest at a meet and it was like second nature as a powerlifting BP requires a pause.
As mentioned also a one or two board BP could help but i would pause those also.
Working on the muscles that help the BP is important also.
In this case delts front and rear and upper back/lats.
If you have good back muscle you bring the bar down and load them up like coiling a springs(contracting everything together)then blast off from the bottom.
Strong triceps can help but usually more for the lockout from half way to full extension.
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11-22-2019, 12:53 PM #9
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11-30-2019, 09:36 PM #10
I agree with one other poster about a board press. One of The world record holders for benchpress does not come all the way down to his chest when training, Eric Spoto. There even called Spoto Press. He pauses at about 2 to 3 inches and then goes for the upward motion. I do this and feel I am working my chest better than the full range to touch chest.
https://youtu.be/CoQSqnn5GMELast edited by jdesey; 11-30-2019 at 09:51 PM.
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12-01-2019, 09:55 AM #11
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12-08-2019, 02:19 PM #12
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12-09-2019, 08:09 AM #13
95% of people fail right off the chest or just above it
it just means you need to bench more and get stronger
incorporating a split second to a second pause on all of your bench work will also help you explode off the chest. You don't need any special exercises. Just get stronger everywhere, chest, triceps, shoulders, lats, upper back.
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12-09-2019, 09:01 AM #14
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12-09-2019, 09:53 AM #15
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52550
Sure but only if it is a chest level pin.
All the recommendations for overload and high sticking point work when OPs weakness is directly on the chest is crazy.
Think people have forgotten or never realised that a sticking point indicates a weakness 2 to 3 inches below that point...5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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