View Full Version : Bench Press sticking point

02-05-2007, 06:54 PM
Hi all:

My sticking point is at the very bottom, where I touch'n'go with the weight. I've tried static holds to help me get out of the hole, but I haven't seen much progress with it.
I bench raw only, and follow a variation of the 5x5 program with a pyramid weight scheme. On some weeks I do a drop set as my last set.

02-05-2007, 07:05 PM
I have done alot of pause reps and that has always helped me.
usually after i build up the weight to close to my max i will drop it down, back maybe 40 lbs and do pause reps, keep it up and im sure it will improve when you do touch and go.

02-05-2007, 08:11 PM
do u stay tight the whole way through, or do you go loose as the bar approaches your chest? Try speed reps. When you bench do the repetition as fast as possible, while keeping form of course. If neither of them work try using a bent bar for benching. (I call it that but i think its known as a cambered bar) just do your normal workout but throw in 4x5 of that in.

1 more thing- keep your elbows tucked in tight while you bench. Not to the extent of close grip benching, but avoid the initial urge to shoot those elbows out.

1 more thing- flex and squeeze those lats like theres no tomorrow

1 more thing- you should be laying on your shoulder blades squeezed together as you bench

1 more thing- slight arch

02-05-2007, 09:34 PM
Have you tried a dynamic effor bench day--speed bench?

02-05-2007, 09:49 PM
Yeah like smokinHawk said, pause reps are the way to go.

02-05-2007, 11:15 PM
thanks all, i'll continue the paused reps and i just researched DE days. I'll put those in. Should DE days be incorporated into one of my sessions (I have 3 loose sessions: bench, deads, squats) or put on it's own day?

Thanks vrizzle for the quick tips.

02-06-2007, 02:26 AM
Vinnie hit it on the head, that is what i was gonna ask.

Also if you want try some pause fives, it is more like a bb move but basicly bench high(above nips) and pause everyone of them for a 5 count and do 5 reps about 5 sets. You wont be able to go heavy but it will directly hit the pecs HARD. George has had me do these before to help with my lowend work. Give them a try.


02-06-2007, 03:35 AM
i most certainly will. thanks wolf!

02-06-2007, 07:32 AM
would this work the same for if my sticking point was about 5 inches off my chest?? i always seem to struggle when i hit that point on the way up.

02-06-2007, 07:36 AM
Response to Detard:

I've always seen Tate say that if you can get the bar off your chest, you can put it up. It's just a matter of speed. Work on your DE Work and blast through the sticking point.

02-06-2007, 08:56 AM
I agree wtih Chubrock but you can work that area also by doing some mid range board work. Do some work off of a 2 and 3 board that sits just below your sticking point.

02-06-2007, 01:34 PM
also and hopefully im not stepping on anyones toes here work the hell outta your tris bro cause once it leaves your chest its all lockout from there mid range boards with a closer grip try it it just might work

02-06-2007, 09:57 PM
Quick question on DE day:

So I have 8x3 speed sets planned out for DE day, but what other exercises are useful on that day? Do pushups have any use?