Results 1 to 13 of 13

Thread: Bench Press sticking point

  1. #1
    Always Learning IZich's Avatar
    Join Date
    Mar 2005
    Location
    Los Angeles, CA
    Posts
    768

    Bench Press sticking point

    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.
    Suggestions?
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  2. #2
    Banned
    Join Date
    Nov 2006
    Location
    Piqua, OH
    Posts
    1,451
    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.

  3. #3
    Senior Member vrizzle's Avatar
    Join Date
    Jan 2007
    Posts
    295
    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
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  4. #4
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,365
    Have you tried a dynamic effor bench day--speed bench?

  5. #5
    Senior Member HeavyBomber's Avatar
    Join Date
    Nov 2003
    Location
    Granger Indiana, USA
    Posts
    2,164
    Yeah like smokinHawk said, pause reps are the way to go.

  6. #6
    Always Learning IZich's Avatar
    Join Date
    Mar 2005
    Location
    Los Angeles, CA
    Posts
    768
    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.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  7. #7
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    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.

    Wolfy!!!
    Last edited by bigbadwolfe; 02-06-2007 at 01:27 AM.
    MONSTER MODE

  8. #8
    Always Learning IZich's Avatar
    Join Date
    Mar 2005
    Location
    Los Angeles, CA
    Posts
    768
    i most certainly will. thanks wolf!
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  9. #9
    ANVIL POWER Detard's Avatar
    Join Date
    Mar 2006
    Posts
    5,533
    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.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  10. #10
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,767
    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.
    Last edited by Chubrock; 02-06-2007 at 06:37 AM.

    Fuck, fight, or hold the light.

  11. #11
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    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.
    MONSTER MODE

  12. #12
    GUERRILLAPRESS ARMY!! rmccray's Avatar
    Join Date
    Jan 2007
    Location
    CONNECTICUT
    Posts
    203
    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

  13. #13
    Always Learning IZich's Avatar
    Join Date
    Mar 2005
    Location
    Los Angeles, CA
    Posts
    768
    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?
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

Similar Threads

  1. Plyometric Bench Press Training
    By PowerManDL in forum Powerlifting and Strength Training
    Replies: 8
    Last Post: 07-04-2003, 09:56 PM
  2. How To Get Pass You Sticking Point!
    By zwarrior99 in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 09-01-2002, 07:36 PM
  3. DB bench press VS. BB bench press
    By Black_Curtain in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 07-31-2002, 02:29 AM
  4. Bench press sticking point
    By Flyersfan in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 07-12-2002, 06:03 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •