weird bench question

[MidwestJ]

Alright guys...a weird bench question here.

The other day I put up 300 for a 1 rep max. NOW the weird deal is, when the weights I work out with start gettin up there, I mean when the weight is gettin heavy(ex 275-285), I have a LOT of trouble with the first rep. My first rep is weak as crap and I feel the weak link is my biceps. Now...after the first horrible rep, the 2nd 3rd and so on are much better. It's like I get in a "groove" and can move the weight much better after the first rep.

I don't bounce the weight like some folks do; I slowly lower it in a controlled manner. I feel like if I don't do that, that the weight will crush my chest if I bounce it.

what the heck is the deal here? I mean the first rep sucks but after that it's not as bad.

 

[lilmikey]

Warm Up

How do you warm up? that is most likely the problem, because after the first rep or two, blood will be pumping through your muscles and you will be more ready to perform the lift. your body is treating these first few reps as a warm up possibly.

If you do warm up, maybe you just get into your bench groove within the first two reps. You know... bench placement, alignment with the bar, etc.

Just my thoughts.

 

[ZZuluZ]

That's exactly what I was going to say, although that usually happens from one set to the next. Does your second set feel easier than the first?

BTW, your biceps don't factor into the equation unless you bench REALLY wide.

-Zulu

 

[MidwestJ]

I'd say that we have an ample warm up period. I mean we start with a bare bar and then 135-175-205-225 and then up to our working weight.

I don't bench outrageously wide either. I'm a small framed guy but I don't go too far out on the bar.

I just can't figure it out fellas. It's frustrating. I've never really had this problem.

I do feel though, that I'm my strongest on bench when I've been hittin my biceps the hardest. I mean, if I miss a day on biceps, I guess it shows up on bench day.

Thanks for any help.

 

[MidwestJ]

oh yeah...my 2nd set almost always feels easier.

I do have my bands ordered and their in transit to my house baby. We'll be gettin our program started soon.

 

[lilmikey]

biceps??

In response to the biceps problem, perhaps your form is not great. I don't know what else it could be. If you hit your biceps hard a couple days before you might feel tension in them when placing a lot of weight on the bar. Maybe through gripping the bar tightly and the tension from the forearm slightly tugs on your sore biceps? Either way, biceps should play no role what so ever during a properly performed bench press.

You should try to:
- Drive your shoulders into the bench with your legs.
- Keep a tight arch in your back, but your butt down
- Suck air into your stomach , not lungs, and hold your breath throughout the movement
- Row the bar to your upper abs/lower chest, crunching shoulder blades together and feeling it in your lats
- Explode of the chest with your lats and shoulders to get past what i call a sticky zone (where the bar seems to stick in the movement, for me ne wayz).

I think that is everything, but if someone else has input or can correct me that is fine. i hope i helped some. but if you are benching that much you should be doing something right.

Why do you work biceps anyway? Are you also a bodybuilder? Most powerlifters don't do much biceps work. Just wondering.

 

[MidwestJ]

mix

Well, I guess I'm a hybrid type. I work everything. In the past few years, we've just lifted to put on size really and not for competition. But, we have a comp coming up this summer for bench and started researching methods and will now employ more powerlifting into our routines. So we're a mix really. My buddy and I. Mostly just liftin to put on size.