View Full Version : Bench weakness

01-16-2005, 12:31 PM
So I am a notoriously weak bencher. My deadlift and squats have always far exceeded my benching abilities. I'm not talking pound for pound as we all know both deads and squats are supposed to be much higher. My current maxes are listed in my sig.

Right now my best max bench is 330 and that was one hell of a struggle. Max dead is 585; max squat is 525. I should be benching in the upper 300's to lower 400's. And actually, my last attempt to max bench ended up at 315.

I have tried recently using a more narrow grip to strengthen my triceps and add in JM Press and Skullcrusher's from time to time (I usually do not do ANY direct arm work.) But to no avail.

I need some answers/pointers.

01-16-2005, 12:53 PM
Definitely continue trying to strengthen the triceps, but I think a more immediate solution would be improving your form. I'm not saying you have bad form, but there are a lot of things that can be done on bench press to help out. Things that come to mind are improving your arch, keeping your elbows tucked, keeping your lats/shoulders extremely tight on the descent, and improving your leg drive. You could also do some speed work to help you move through sticking points. Pin presses are also a good way to improve your strength through sticking points. Hope this helps. :D

01-16-2005, 04:27 PM
I've found that some direct rotator cuff work incorporated into my weekly routine helped my bench (among other things) quite a bit.

01-16-2005, 06:17 PM
As skinny said, work on your form alot. I know lots of people stronger then me but i can out bench them by a good amount, why? form.
and a 330 bench fits in good with a 585 dead and 530squat. Its good proportion.

01-16-2005, 11:56 PM
yeah you have the same proportions as me almost...

ive only been lifting a year so my lifts are still continuing to climb (no plateaus yet) and im glad i dont have to worry about this yet. :) im probably going to have to start doing more than basic core lifts within a couple months though if i want to keep getting higher.

btw, good form does make a difference. just arching my back feels like it adds 10lbs to my bench at least.

01-19-2005, 03:50 AM
Bench for 3 weeks straight.

01-19-2005, 06:05 AM
what the heck is that gonna do

01-19-2005, 10:54 AM
Make your chest damn sore.

01-19-2005, 08:27 PM
triceps were huge for me... a lot of incline work did wonders for me and of course at least decent form..

01-19-2005, 08:45 PM
My big thing was that my lats were weak, once i strengthened them i was better off the chest a common sticking point.

01-19-2005, 08:51 PM
Jasonl...what are some good rotator cuff exercises?

01-19-2005, 09:35 PM
good point gcs, strong 'cuffs are important in increasing lifts but also staying healthy

01-19-2005, 09:38 PM
GCS, do a search for Internal/External rotations. They are done on the pulleys.

01-20-2005, 08:13 AM
I believe my triceps are the 'weak point' in my bench as i have trouble locking out, I can often move a heavier weight off my chest but i cant finish the rep.

The question I have is what are the 'best' exercises for triceps to help improve bench? I think I know most of the lifts but which are best? or is it a case of doing different ones?

any help appreciated

p.s. my bench is at 275 (not big i know)

01-20-2005, 12:56 PM
Do a search on board press, lockouts and depending on your build floorpress.

01-21-2005, 10:44 AM
Westy Get some bands, your lockout will become your strong point. YOu need at least the first 3 bands, mini`s, monster mini`s, and lights. Use a different bands each time, there is a lot more to it that that but its an idea.
Always double the bands also. check them at out ironwoodyfitness.com

01-21-2005, 11:31 AM
I would try doing some heavy dumbell press movements for a while. Whenever I stall I switch from barbell to dumbell or vice versa and it usually helps to stress the muscle differently enough that it promotes some more growth.

Severed Ties
01-21-2005, 12:56 PM
I think you just need some shorter arms.:D