I have a pretty weak bench press but I don't know if it's pecs or triceps that are holding me back. If I found out which is holding me back for example if it was triceps should I try to do isolation excercises in addition to benching, because I figure since working out is just tearing the muscle if you benched it's already torn, it can't be torn more by doing another exercise right?
Also something is making my deadlifts weak too, I think it's my lowerback but I also don't know for this exercise.
If your sticking point is about half way up chances are your triceps are the weak link... If you fail getting it off your chest then it's your pecs.
Some close grip benching, skull crushers, etc. could help with the trices... If it you're chest keep benching (incline, decline too)
Deads are hard... They'll come in time... Make sure about the form, don't worry about how much you lift.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Thanks for the help, a few questions though.
What is a sticking point? Should the bar touch my chest? What's a skullcrusher?
skull crusher can be found here:Originally Posted by arya202
when i bench, i bring the bar down all the way to my chest... but i do know some ppl that leave it an inch away from their chest.... i think its jus personal preference...
and sticking point is the point where you cant lift it up any more.... it's just stuck!
Body Fat around 12%
Bench Press: 225 x 10 reps and 275 pounds x 1 rep
Deadlift: 405 pounds x 1 rep
Squat: 335 pounds x 3 reps
try rack lockouts from the point your having trouble with. Board/towel benches could do the trick as well but really just hit your triceps hard.
Pitiful Bench-Jockey for life