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HSfootball16 03-26-2007 05:18 PM

bech maxing problems
ive been having trouble while maxing on bench in the first 6-8 inches from my chest, when i do negitives its the same thing. is this jst human anatomy or is there an accessory lift or 2 that will target the lower part of the bench press?

edit: sorry about the screwed up subject, i cant see anything today...

Darkhorse 03-26-2007 05:26 PM

Try some pause presses. I preferred doing mine wide grip (ie ring finger on the rings). Try to work for a 2 second pause on the chest, and being explosive all the way to lockout. You could also try some pin presses in the powerrack by setting the pins at your sticking point above your chest. IMO, if you can get some 2x6 boards, they'd be a lot better than rack presses.

Aside from that, you need to continue basting your shoulders with military presses.

Another route to take is to incorperate some SPEED training for the bench. You'd be training your body to become more explosive and essentially speed past your sticking point. Start off conservative and do 9 sets of 3 reps with 45 seconds rest between sets. Keep it light enough to where you can execute all three reps within the time it takes you to count to yourself "one mississippi". The first three sets is close grip, second three sets regular (medium grip), and the final three sets being wide grip. I've had a lot of success doing this.

Darkhorse 03-26-2007 05:30 PM

Try doing some of those lifts I just talked about before you try the speed training. DE days depend on what you are currently doing.

HSfootball16 03-26-2007 05:44 PM

thanks man, il give those a shot. whoops, i rarely do shoulder press so ill get on the horn with that. i do have a journal up if that in any way helps also.

Frontline 03-26-2007 08:54 PM


You could also try some pin presses in the powerrack by setting the pins at your sticking point above your chest. IMO, if you can get some 2x6 boards, they'd be a lot better than rack presses.
I agree with the pin presses suggestion. If I am understanding you correctly you are saying you are having problems pushing the weight from the bottom of the lift through the first 6-8 inches. If thats the case then pin presses will work wonders because you are pushing more weight through your difficulty range and when you go back to your regular bench training you should notice the difference.

If the difficulty area is actually near the lockout or a couple inches off your chest, then I agree with 0311 that boards are the way to go. From my experience boards feel alot more natural as compared to pin presses and can really help you break through your max.

widdoes2504 03-27-2007 03:09 AM

I had a very similar problem early on with a lack of power coming off of the chest. I tried various approaches with some success, but the pin presses by far had the most impact. I think just as Sleazy and 0311 recommended pin presses will help, especially if you incorporate some speed work to your routine. Good luck and let us know how things work out. :weights:

EricT 03-27-2007 09:10 AM

The only suggestions I could possibly add to what the others have said is a little wide grip benching and dumbell benching.

The wide grip would be only slightly wider than your regular grip. But don't do them if they are too uncomfortable in any way.

Dumbell's will allow you to go lower so that can also help to train power at the bottom end. Think of it like doing deadlifts with a deficit (off a plate).

In terms of effectiveness, although dumbells are a useful thing for all benching the suggestions the others made I think are first in order of preference and these are just some additional things that could help.

HSfootball16 03-27-2007 10:40 AM

yea, my sticking point is from 1/2 inch from my chest to about 7 inches from my chest. so, now i just need to know what pin presses are because ive never heard of them. i tryed googling it but that didn't help to much, and we dont have a power rack, would a squat rack work?... sorry for the hassle guys.

hrdgain81 03-27-2007 11:23 AM


kind of a shitty example, but you will get the jist from this. you can do them in the squat rack, just set the pins at the level were your sticking point is (1/2 inch off the chest).

HSfootball16 03-27-2007 11:47 AM

thanks man, if a picture is worth 1000 words youjust saved yourself about a million. now i should go all the way to lockout, or just till i get to the top of my sticking zone?

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