Bench problem

[DrBones]

Hey everybody,
I finally realized something today when doing dumbbell bench press and thought it would be a good idea to see what people think to kind of fix the problem.
Anyways, I can dumbell bench a decent amount of weight, 100's when somebody spots up the first rep, and 90-95's when I'm by myself.
80's to 85's by myself on incline.
Anyways, today I was struggling to get the 95's up for my first rep and had this big realiztion. My lower portion of my bench needs a lot of work... As soon as my triceps get a chance to move the weight, the weight just flies up... this explains why my triceps are quite large, and my pecs are just decent. What can I do for some extra accesory work that would help increase my lower portion of the bench... my lockout is great... just weak on the bottom. Maybe something in the same plain of motion..
I currently do
3 x flat dumbell
3 x pull overs
2 x incline dumbell...

Thanks for any advice
Ryan

 

[jeremys]

lats, speed, shoulders. those are the main things. maybe a little chest if that is a concern

 

[skaman607]

maybe some flyes

 

[RusPA81]

lats, speed, shoulders. those are the main things. maybe a little chest if that is a concern

He is right. You need to work on your lats and shoulders. They are responsible for the lower parts of the movement. You may want to do partials with a bar to work the lower area. Also speed presses may help to increase your initial speed and explosion.

 

[DrBones]

Thanks for the responses guys. My lats are pretty shitty to tell you the truth... my shoulders are good... but my lats.... Definietly not the best part of my body. I'll keep hitting them hard and see if helps...
Thanks for the help
Ryan

 

[RusPA81]

Concentrate on rows not pulldowns or pullups. You want to do rows in the same plane as you would bench.

 

[bignate73]

switch to a wide grip bench WITHOUT dbells for a while.

chances are you dont bench in the manner that will be helped by lat work. ie PL'ing style.

from the sound of it, you do primarily dbell work with elbows flared out? correct?

you can either change up your style of pressing to use your tris, delts and lats more or you can stay with the bb style of dbell pressing and lower the weight and focus on the lower part of the movement (the hole).

 

[DrBones]

Bignate:
The reason I don't do bench press with a BB is because I have a lot of scar tissue on my bicep tendon which makes bench press very painful(i got run over by a car) I'm currently in the process of getting the scar tissue broken down right now by massage tharapy... He figures I should be able to BB bench press again in about 2 weeks... I havn't benched more than 185 since 2000 because of this problem... dumbells even killed until march of this year.
I kind of vary my style of pressing from tucked to flaired, depending on how much i want to focus on my chest... but mostly wide out...
I'll keep all this in mind

Thanks
Ryan