Odd bench PR

[The Red Dragon]

I've been stuck with having 2 25 plates on both sides for the 5x5 system...well 25 plus 2.5/5 plates (moving onto 35s) but it's been very very slow. And seeing as I'm 4 months into my workout regime, its very disappointing. However, I got this powerlifter to show me how to bench properly...or the powerlifting way (leg drive, arched back, rolled shoulders, area between index and middle finger touching the ring) and I ended up benching 135 for 2 reps...he was spotting me, but I think I stopped too early, I probably could have done 3-5 of them...He said when he was spotting me, his hands weren't actually on the bar and that I did all the work. But when I actually tried to lift 45's alone I have no confidence in my ability to press it. So I guess I found my reason as to why my bench has been stagnating the past few months. I'm afraid of the weight .

 

[SofaGeorge]

I found my reason as to why my bench has been stagnating the past few months. I'm afraid of the weight .

I've seen many cry when they bench. You are not alone.

 

[The Red Dragon]

Oh I just use a weight thats a challenge but is still safe...if I can get a permanent spotter/training partner... I just don't like the feel of it, 135 lbs seems like it'll crash down on my chest right after I unrack it. I don't mind overloading my deadlifts/squats...but I just find bench press to be the most...unsettling. Actually next chest day I'm just going to move on with the 45's. And it's not that kind of fear . I'm not a crier...it's been 5 years (family death at that time).

 

[revexrevex]

I had EXACT the same problem when I started lifting. Just refused to do bench press for fear it will fall on me. I got once pinned by 95 lbs, and couldn't get it off. That was 3 years ago. Just keep doing it, keep getting stronger, do 125 for higher reps, or put 25, 10 and 10 if it intimidates you. Before you know it, you will come up to a 135 lb loaded bar and curl it as if it was a piece of nothing.

 

[casualbb]

Actually doing lockout holds with heavy weights is a way to increase max bench. It helps both physically, with countering an innate muscle tendency to relax when handling heavy weights, and psychologically, to help you get used to the feel of something you'll set a 1RM with soon.

 

[JOKER47]

Actually doing lockout holds with heavy weights is a way to increase max bench. It helps both physically, with countering an innate muscle tendency to relax when handling heavy weights, and psychologically, to help you get used to the feel of something you'll set a 1RM with soon.

That's actually a really good idea. Getting the feel of the weight in your hands can do wonders.

I have doneit with squats. About a 1/16 squat just to get the feel of the weight I'm chasing..

Joker

 

[coolcolj]

Oh I just use a weight thats a challenge but is still safe...if I can get a permanent spotter/training partner... I just don't like the feel of it, 135 lbs seems like it'll crash down on my chest right after I unrack it. I don't mind overloading my deadlifts/squats...but I just find bench press to be the most...unsettling. Actually next chest day I'm just going to move on with the 45's. And it's not that kind of fear . I'm not a crier...it's been 5 years (family death at that time).

Bench in a power rack, set the pins so the bar hits em when you take the air out of your chest.

Thats' what I do, and I never need to worry about going heavy

 

[T-Man2003]

Lockout holds are also a good way to mess with your CNS. Load more than you could possibly bench onto the bar and just hold it at the lockout position for about 15-30 seconds. Rack it and then load weight for the next set. It will seem like nothing because your CNS is expecting to be lifting alot more.

 

[louden_swain]

Sometimes I can't understand why people are so preoccupied with the bench press.

If you are disgusted with your gains, be sure to emphasize weak points. Figure out which part of the press you are struggling with.

 

[The Red Dragon]

The bench is my weak point . My squat and deadlift are 100 lbs above my bench press and they are still progressing. Thanks for the help and support guys. On a bench I usually lockout near the middle - top of the lift so I'm probably having problems with my triceps. My triceps blow out very very quickly, it just feels numb and weak after awhile, I can't even do 1 push up. I train my triceps more than my biceps but for some reason my biceps are bigger, which isn't anatomically right. Lock outs...seems like a good idea, I did that once (unknowingly putting on a 35 plate thinking it was 25), when I did the 25 it felt like nothing .