View Full Version : How to improve bottom end bench power..
I know we all like to use board presses, chains and bands to improve our speed and lockout. But what about if your problem is the bottom? I've been working on improving my RAW bench press, but whats holding me back is the point about 2-3 inches off the chest. From there until about 6-8 off is my sticking point, once I get midway I can lockout easy. I can rack lockout a lot more than my max and the lockout is never a problem for me. What PL exercise can I include to fix the bottom end of the bench? (Besides wear a shirt, which I also do train in, and get great results from). I was thinking maybe flies.. but I don't know how I feel about training like a powerlifter and doing flies.. sounds a little bodybuilder homo-eroticus =D
02-22-2008, 09:55 AM
Cambered bar bench, dumbbell presses are two things that come to mind.
02-22-2008, 10:13 AM
cambered bar as Ben said, I use alot of band tension with these and it really helps. I'll normally go to a 1brd because if I go to the chest it's kinda hard on the shoulders.
Also floor presses really help me alot
02-22-2008, 10:25 AM
Start from the bottom in a squat rack.
*should take his own advice*
02-22-2008, 11:23 AM
I use bands full range(double banded).
I also do DB Presses with a band in hand. You take 1 band put it through under the bench and put the ends in the palm of each hand, then put the dumbells in each hand on top of the band.
Also, I hang hand grips(like you use on a cable crossover) attached to nylon straps(kinda like a gymnastic ring type of look to it) from the top of the squat rack and do push ups with my hands in the grips. The rings or hand grips must hang about a foot off the ground. to make this harder just put your feet up on a bench.
Or DB presses with your shoulders/back on a exercise ball.
02-24-2008, 10:56 AM
I'm having the same issue. After looking around I started doing WGBP. It really takes the tri's out of the equation. Also anything that will take the weight lower then 90 degrees like the before said Dumbbell Press and Cambered Bar Press. It will really focus on the chest and shoulders. You may want to look into your form as well. Getting a good leg push on liftoff will help a lot.
02-24-2008, 11:11 AM
if your sticky point is 2-3" from your chest you should do some 1 board pause benching, the one board would be right at your sticky point so attack it.
02-24-2008, 11:28 AM
I like your user title hawk.
02-24-2008, 03:07 PM
Chest supported Rows
... in that order.
Your back is weak. The back and shoulders are more important than the pecs when raw benching.
Don't train in the shirt if you're trying to work on your bottom end. The shirt doesn't work the bottom end at all.
Rack Presses from chest level are ok, but they are too tough on the pec/shoulder tie-ins.
02-24-2008, 03:17 PM
1 Second Pause Speed benches really helped me increase my lower chest strength. I would do 5x5 with a 1-2 sec pause and explosed up as fast as i could. Also 1BRD Press help out a huge deal! Good Luck bro!
02-24-2008, 06:13 PM
Speed/DE bench, pause press, and bench with legs up (forces you to solely use your pressing muscles). These are the exercises I think helped me most with the bottom portion of a raw bench. Also, like Rhodes said, shoulder work and lat work are very important for raw pressing.
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