Incline bench problem

[Idobehigh]

Okay so I usually work out with a partner when training chest but he wasn't there today I have no problem getting reps with weight but the initial start is the hardest part for me it's like my shoulders are to far back I threw 65 db up and couldn't get it past half way then I had someone help me with lift off and I got a solid 10 with no help... I am throwing the weight with my knees and everything I have seen people with the same problem. Any body have an explanation and tips on how I can push the weight for the first time? Thanks

 

[maddox2010]

U think u have trouble with initial lift huh? Try answering ur question after reading it for several minutes and eyes wander back to the pic EVERYTIME!

 

[Idobehigh]

Lol the pic is very distracting especially how big her chest is lol but I hope the question made sense lol

 

[Foxboro]

You have weak stabilising muscles, you have always had someone help you with the initial lift. You've never really used them before and all of a sudden you want them to lift 30kg or whatever it is.

 

[SSM99]

I have that to as well Everyone i know has some sort of sticking point from a stand still I normally find I stall at about where the transition from chest to tri's. is there where your sticking or at the bottom range?

 

[SSM99]

Could be your rotator cuffs being weaker too I guess...

 

[Idobehigh]

More in the middle really almost my elbow and I have really bad shoulders and I used to never train with a partner Nd could never lift more than 50 by my self but I lifted 60 up no problem today but the 5 pound difference made all the difference in the world lol

 

[SSM99]

My left shoulder is abit dodgy from past injury... I squeeze my shoulder blades back then go on to the bench and I don't have my arms at 90 more like 45-60 so my shoulders don't take most of the lift as my shoulders seem to dominate the lift if I don't.

 

[RickRock13]

Try reducing weight some. It sounds like you need to work on delt and stabilizer strength before increasing weight

 

[joeblow12345]

More in the middle really almost my elbow and I have really bad shoulders and I used to never train with a partner Nd could never lift more than 50 by my self but I lifted 60 up no problem today but the 5 pound difference made all the difference in the world lol

Reduce the weight and stop letting your buddy help you get it up at the beginning. I can kick up the 150's on incline and bust out reps. The only time I get help is if I want to do a forced rep. I also suggest adding in bb inclines as well. This will greatly improve your incline power. Maybe do 2-3 weeks of one then switch it up. This will keep you fresh and progressing. The first thing is lower the weight and do it correctly. Whenever you hit a plateau you have to take two steps backwards in order to go one step forward. Your weakness is holding you back. You have to fix it.