it's gotta be my lats??

[redleg]

my bench has always sucked. i work speed almost once a week, and even use bands with my DE workouts. i read an article that said you should work lats with just a few reps each workout? i have been doing that just maybe 3 or 4 sets each time i bench. but i think it's still that? what else can i do to get so progress? i've even put on 15 more #'s to see if it would help and nothing. i think i've tried everything but a needle...

 

[zackdarnell]

Where do you fail on the bench press?

 

[redleg]

just about 2-4 inches from my chest, which leads to think it's speed but i have been training that, so could it still be speed or is it my lats???

 

[Liftbig]

it is speed, but also other things, you could be using too much momentum(leg drive). i have the same problem. your front delts may be weak, bring them up. your chest may be weak. make sure your form is up to par, that could be part of the problem. on speed days something you can do to help is 'catch' the weight in your sets. meaning you dont let it hit your chest you just start to reverse the weight a few inches above your chest(lighten the weight up for these, they ar harder). also what is your floor press like. the floor press is my worst max effort lift and i think that has to do with my weaknesses of the bottom in the bench.

 

[redleg]

i'm pretty strong off the floor because the floor keeps the bar out of that 2-4 inch sticking point i've got. i do dumbbells for my chest, my delts might add to the problem with speed and lats... isn't "catching" the weight sort of like doing a negative? or is it something you do while you're doing your speed set?

 

[Liftbig]

you catch the weight during your speed sets. it has nothing to do with negatives

 

[DBCooper]

Liftbig is right, it builds revearsal strength. 2-4" from your chest is your speed imo, how is your tricep strength? Lats add stability and help keep you tight through the range of motion. What weight are you using for speed and what is your max?

 

[DOM]

To 'catch' the weight, try to let it fall as fast as possible while still controlling it, almost a free fall, but not quite. Then a few inches off your chest, suddenly generate as much force as you can -- the idea is to reverse the bar as fast as possible. They call it "catching" because the bar is almost in a free fall.

 

[redleg]

my raw max is about 300#'s i train speed with 185 and if i use mini bands doubled i train with 135. how many reps & sets should i do of the catch sets?

 

[DOM]

lower your speed day weight.

I max at 315 raw and use 135 + chains or 115 plus minis on speed day, or about 145 raw. Around the 35-40% range most of the time. You should find you'll get more speed by lowering the weight down to this percentage.