Bench Help

[IronLion]

I suck at bench. Most of my life it has lagged pathetically behind my squat, clean, snatch ect. I started using a conjugate training style in college about three years ago but mostly focused on olimpyc lifts. About two months ago i started using a westide program and my bench has gone up about 65 lbs which is amazing to me because it didn'y go up that much all through college...

here is the question today I maxed out and I got 405 for three really easy then I got 425 for 1 easy then 450 came up with a struggle 465 didn't come off my chest, my problem is that I feel like my tris and shoulders are a lot stronger than 450. What can I do to work the bottom or reversal of my bench? Is there me bench lift that targets this. Also I lift for sports not for powerlifting meets although someday I will compete, should I use a shirt does it benefit me to bench more with a shirt or less and do it raw?

 

[spatts]

Do you do partials on your bench? Like floor press, 2 board, 3 board, 4 board, 5 board, lockouts, etc...? My total raw 1 rep max bench has never been more than the LOWEST of the above lifts.

Just wondering exactly WHERE your weakness is. Probably not shoulders AND tris if you're getting pinned at the bottom. Could be a combo of form, lats, shoulders, SPEED...and just plain strength. Maybe next week, that 465 will move.

 

[IronLion]

for the last three weeks I did floor press for me work and I hit 425 the last time, i did close grip 2 board before that and got 415, I am thinking my lats may be the weakpoint b/c I have never missed a press that I could get more than a couple inches off my chest. As far as speed goes, how do I know if this is a problem?

 

[spatts]

Well, IMHO, you can never be too fast. I rely on speed to generate momentum out of a pause. I have rehabbing shoulders, but between a bench shirt and some speed, I can usually get out of the hole.

Helps to make the hole higher too...that's why I mentioned form.

What's your grip? Are your traps tucked? Do you arch at all? Where are your feet? Leg drive?

 

[IronLion]

most of that is greek to me, I focus on squeezing my scapula and making my chest as big as possible, I was using a wide grip today but my normal grip is with ring fingers on the lines...my feet are on the ground I don't worry with them at all, and yah I arch a little

 

[Hannibal]

I think the answers you are looking for can be found in your own questions. You say that you have never missed a weight that you have gotten to move more than 3 or 4 inches...so you are weak off your chest/sternum. So yes lats could be the problem. Also like spatts said speed could be a problem. The faster you can fire at the bottom the farther you can move the bar, and break through your sticking point before it starts to slow down.

Sounds like leg drive is a key component that you are missing. It is what helps you get the bar started from the bottom.

Feet out in front of you..and drive back. You feet and legs should be as stable when you bench as they are when you squat. When you are warming up...have someone lean against your legs..or bump you tryin to through you off...you should be solid enough that it doesnt even phase you.

Have to say it one more time...DRIVE BACK not UP. You dont want your ass coming off the bench because then you lose all the force that you have generated. The best way that benching has ever been decribed to me is as a CONTROLLED SHOVE....use your whole body.

http://www.testosterone.net/articles/180press.html

 

[clint]

your weakness is proably coming from your lats and lack of arch.
try cambered bar benches with boards to keep from stretching the pecs too much.

clint

good people, great advice http://www.weightliftingdiscussion.com/cgi-bin/wdb.cgi

 

[IronLion]

thanks for all the tips, I really tried to focus on my leg drive for the first time today and it made a huge difference...I got 475 raw. I didn't die at the bottom I was able to get it started and it took me about three seconds to lock out, but that was good I feel like that was my true max today...anyway thanks for the help

 

[Liftbig]

you floor press 425 but you only 2 board press 415. thats a pretty good floor press, but your two board should be higher, which makes me think you need more triceps. oh yeah a 475 raw bench is pretty good. get your boards up and maybe you could do 500 raw.

 

[IronLion]

the 2 board a 415 was close grip