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Is my bench press weak

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To build the strongest bench press possible, identify and overcome your weaknesses. Here I break your bench press down into the possible weak points, and give you approaches to correct them. Training Maturity : Before you start worrying about weaknesses in your lift you should be at a relatively mature level in your lifting.

7 Reasons Why Your Bench Press Is Weak

Before you start working on your weaknesses:. Weak off the chest : If you fail at the chest with heavy weights and are unable to press off the chest, this indicates a weakness in your pectorals and a lack of explosiveness. You can address these weaknesses with a number of improvements in your technique, your strength levels in certain areas, and building greater explosiveness.

Key Technique Points : To improve your power off the chest, focus on techniques to improve stability at the chest. Strength Improvements and Training : Improving your strength in certain areas using these techniques can help you improve the power of your bench press off the chest. Explosive Training : Improving the explosiveness of your bench training will condition your body and central nervous system to engage more of your muscle fibers at once to give you a more powerful drive off the chest.

Concentrate on driving the bar off your chest with all of your power instantly. Note: This does not mean you should bounce the bar off your chest. The bar should touch your chest lightly, and come to a stop before pressing it back up. If you have a tendency to bounce the bar off your chest, practice pausing at the chest before pressing. Locking out at the top : Failing to lock your bench press out at the top may indicate a relative weakness in your triceps.

Key Technique Points : Lockout technique emphasizes locking out your elbows versus raising the bar. Strength Improvements and Training : Your triceps are the primary movers to lock out the bench press. Improving your triceps strength will improve your lockout strength.

Overcoming Weaknesses in Your Bench Press

Failing at the sticking point : The sticking point is the point in your bench press where your pecs decline in force production and the emphasis transitions to your triceps. This should be at about the midpoint of your bench press. Key Technique Points : To drive the bar off your chest with enough power to get past your sticking point, you need to keep your entire body tight and keep your chest up.

These points have been previously addressed. Explosive Strength : Practice initiating the press off your chest with all of your power so that the bar speed and momentum carries it through your sticking point. Perfect your technique, build your strength foundation and then address the weak points in your bench. Use these approaches to maximize your bench press strength.

Your email address will not be published. While improving your technique your bench press max may decline in the short term, but in the long run you will be much stronger, and have much lower chance of injury. Build a solid foundation of strength. Before working on your weaknesses, develop your overall bench press strength.Benjamin Franklin guaranteed two things in life: death and taxes.

If good old Ben had lived long enough to step inside a modern gym, he would have added a third certainty: dudes are gonna bench press on Mondays. If you're going to bench, do it right. Done properly, the Bench Press will help you build rock-solid pecs, delts and triceps and gain immense upper-body strength. But if you fall prey to common mistakes, you'll spin your wheels and risk wrecking your shoulders. As a powerlifter who competes in the Bench Press, I've made almost every mistake in the book trying to add weight to the bar.

Luckily, most of these mistakes are avoidable. Below I catalog 7 reasons why most lifters fall short of achieving their Bench Press goals. There's rarely an absolute right or wrong way to perform an exercise, but there's always an optimal way. Whether you want to build muscle mass or simply move more weight, benching like a bodybuilder elbows flared and touching the bar near the collarbone is not optimal. A power-lifting technique can instantly add pounds to your press by improving stability, decreasing the distance the bar has to travel and putting the proper muscles in position to perform the lift.

Try this:. This technique will feel strange at first, but once you master the setup, you'll unlock new-found strength and power. The upper back is the foundation for a strong press. Which house would you rather live in—one built on a cement foundation or one sitting on a pile of sand?

Much like a house built on a flimsy foundation, your bench is apt to fall apart without a thick upper back to support it. If your bench stalls, take a few weeks to build your upper-back strength. Perform exercises like Rows, Pull-Ups and Face Pulls twice per week and do Deadlifts and Snatches at least once a week until your upper back is up to par. The chest and shoulders drive the bar off the chest, but the triceps finish the lift.

Weak triceps leave you just short of lockout and short of reaching your goals. You need more than Push-Downs and Kickbacks to build strong triceps. Push-Ups, Dips, Skull Crushers and Dumbbell Extensions can bulk up the backs of your arms to assist with the home stretch of the movement. Be honest with yourself. When was the last time you failed on a Squat or Deadlift?

is my bench press weak

Probably not recently, due to the danger of decapitating yourself or herniating a disc. But when was the last time you failed on the bench? Probably the last time you benched. For some reason, people have no problem benching to failure and beyond, grinding out rep after rep with their spotter yanking the bar off their chest. It's like crashing a race car into a wall and continuing to punch the gas—it won't help you go faster.But are you happy with you bench press strength?

If not, you should check out our article on the best tips you can use to increase your bench press starting right now. The bench press is the ultimate weightlifting exercise. But how does one go about increasing their bench press? Since the bench press works several major muscle groups, you have to have a lot more than just a strong chest to be a formidable bench presser. These muscle groups include your pecs, triceps, deltoids, and indirectly lats and legs.

Hold this position during the entire lift. This will help generate more force by engaging your lats and activating more muscle fibers. This position will also help by keeping you in a stronger position. Squeeze the bar as hard as you can, keep your feet firmly planted just under or in front of the knees.

Maintain an arch in your lower back and stay tight throughout the whole lift. When you lower the bar, your elbows should be about 30 — 45 degrees from parallel with your body. Flaring your elbows outward greatly increases the risk of a pec tear. These injuries are one of the most common and detrimental, weightlifting injuries. A study conducted by A. So how do you psych yourself up? Well to each his own, but an easy way is to jam-out to high-intensity music that stimulates the release of adrenaline throughout your body.

Pick your favorite high-energy jam, load up the bar, and go to work! This psychological tactic is more effective than most gym may goers believe. If you are bench pressing towards the end of your workout, then you are not able to generate a maximum amount of force.

This is due to muscular and nervous system fatigue, which will make it harder to increase your bench press. This may seem obvious but many gym goers do not follow this simple rule: Do Compound Lifts First — Always. Remember that your muscles need new forms of stimuli and overload to progress and grow. Some workouts you could be performing heavy sets in the 1 — 3 repetition range.

Other workouts in the 8 — 12 repetition range. When training at greatest intensity with a wide variety of rep ranges, you are exposing your body to different types of overload. This forces your body to adapt and get stronger. By working-in a variety of decline chest exercises you will develop surrounding muscle groups.

Exercises like decline bench press and decline dumbbell fly help develop the clavicular pectoralis and anterior deltoids. These muscle groups are crucial for bench press strength and stability.

Exercises that force your triceps to get stronger will all help build your bench press. These workouts may include weighted dips, skull crushers, and tricep extensions. Moreover, try bench pressing with a closer grip to really incorporate the triceps more in the movement. Remember, focus on proper bench press form and technique as it will significantly increase the safety and efficacy of the movement. The last thing you want to do is hurt yourself or tear a muscle because of improper technique.

We empower people with nutritional products and the knowledge they need to get into great shape, and be healthy for life. Facebook Twitter Reddit Pinterest Email. All Rights Reserved.What can I do? This is a question I'm asked more than any other, so I've decided to devote a whole article to dealing with this popular problem. This seems to be a very common sticking point for beginners and non-powerlifters. Many people are quick to point this out as being due to a weakness of the chest muscles, but I disagree with that for several reasons.

First, most powerlifters do very little chest work while bodybuilders do a ton of chest work. If bench press poundage equated to chest strength, then the powerlifters would be weak off the chest and bodybuilders would be weak at the top. How about when you throw bench shirts into the equation? While the bench shirt does help, it really only changes the sticking point a couple of inches. So if powerlifters are weak right off the chest, the shirt will only get them the first couple of inches.

In reality, they're still weak off the chest.

is my bench press weak

Now, let's dig in and solve this problem once and for all. There are five main reasons why you may get stuck at the bottom of a bench press:. If you really think about this, you'll see why it's the number one cause of bottomed out bench presses. I like to use the example of pressing through a thin board. If I were to take a board, like the ones used in the martial arts, and hold it three inches off your chest while you pressed into it in a slow manner, then it would become a matter of who was stronger, the person holding the board or the lifter pressing the bar.

If the holder is stronger, then the bar will go into the board and stop. Now if the same board was used and the lifter exploded into the bar with maximum force or speed, then the bar would crash through the board. Now think of this board as being your sticking point. Taking this one step further, what if we used a bigger board, one that would be impossible to crash through?

Once again, if you pushed slowly the bar would get stuck. If you pushed fast, the board wouldn't break but would be moved up higher. This would put your sticking point at or above the halfway point of the lift. Lesson: Push with force if you want to press the full course! This is another very common problem. If you're not holding your body tight, then you're not pressing with a firm, stable base. How can you build on a weak foundation?

To get tight, you want to pull your shoulder blades together and shrug into your traps, fill your body with air, and drive your heels into the floor. You want to visualize pushing your body away from the bar as you press up. If you don't have your body expanded with as much air as possible, then your chest and belly will be lower than what's needed for a big bench.If you want to bench big, you need to bench more—and better.

Commit to this six-week powerlifting-style bench specialization program made for bodybuilders, and outgrow that old 1RM for good! BodyFit is your solution to all things fitness. Join today and unleash the power of PLUS! When someone comes to me complaining about their lagging bench press numbers, I always start by asking the same question: "Do you even bench? So let's be clear. If you want a better bench, testing yourself with an all-out effort once a week isn't going to get you there.

You need more volume in your life, in addition to a cherry-picked selection of assistance exercises that address your specific weaknesses. Forget your other priorities for the next six weeks, and I'll fast-track you to a better bench press. First, let's address five of the most common problems I see, then I'll get you set up on a monster bench program. If you want to bench bigyou should bench like a powerlifter.

What if your goal is to build a better chest? Same thing. I feel you shaking your head and imagining some big-bellied guy with a beard, so stick with me.

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It turns out that muscle growth may be more dependent on total volume total work done than what particular rep range you do it in. In a recent study, Brad Schoenfeld's lab concluded that equal-volume bodybuilding-style and powerlifting-style training protocols actually promoted similar increases in muscular size. But here's the catch: The powerlifting-style was superior for increasing maximal strength. Even if you're a bodybuilder who wants a better bench, then bench to perform the movement more efficiently—i.

There are better exercises for isolation, such as dips, which train your pecs, anterior delts, and triceps through a greater range of motion. Maybe you didn't even know this was a problem, but it is. Fact is, I've never known a strong bencher—or anyone with a well-developed chest—who dedicated time regularly to the decline bench. The decline bench uses a shorter range of motion and puts less stress on your pecs and shoulders, so if your goal is to make your bench stronger, you're wasting your time here.

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I can hear you now: "But my chest day has been the same for years! Be honest with your own weaknesses, and work on them. Don't further weaken them by ignoring them and doing things you're good at. Eliminate useless accessories and embrace the useful ones. You read me right. If you're having trouble getting the bar off the chest, you probably lack pec development and lack tightness at the bottom end of the bench.

Your setup is too relaxed, and you have no tension under the bar. First step: Do more pec flyes.

24 Bench Press Tips to Increase Your Bench Press Strength

Also do some wide-grip pressing work at lighter intensities and with higher volume. When the bar is lighter, you can also focus on pausing at your chest or slightly above for a few seconds before you press it back up.

This will show you what it means to have a tight setup! If you're struggling with getting the bar halfway up, the cause could probably be weak shoulder development, particularly of the anterior and lateral delts. Another potential weakness could be the clavicular head upper pec area of the pectoralis major. Your prescription is to address the weak shoulders. You can do this a number of ways. Front and lateral dumbbell raises can help.

You'll also see improvements from doing compound overhead pressing movements, including strict presses, push presses, and incline bench presses.These bench press tips will improve your bench pressing power instantly, while also allowing you to see consistent and long-term strength gains. The barbell bench press is quite possibly the most popular weight lifting exercise in the world.

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While it may be a somewhat over-hyped compared to full body lifts like squats or power cleans, the fact remains…. Put simply, it enables you to gain muscle mass and build strength in your chest, arms and shoulders — fast. Performing other weight lifting exercises that use the same muscle groups as benching can cause the muscles to fatigue, thus making you weaker on the bench press. This is one of the simplest and most intuitive bench press tips, yet many weight trainees underestimate its importance.

Your strength is inhibited if you fail to warm up properly. There are three goals when warming up for the bench press exercise:. Not all weight benches are created equal. If you have a home gym and are looking to buy such a bench, I strongly recommend the Rep FB Just find the one that checks the most boxes. Work with what you have. The easiest way to ensure your position is correct is to have your eyes directly underneath the barbell.

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This way, you avoid shoulder strain when bringing the bar over your body during the lift-off; in addition, you are far enough away to clear the safety pins when performing reps.

Bringing your scapulae shoulder blades together will naturally bring your chest out. This essential bench press tip has three beneficial effects:. Make sure that your headshoulders and buttocks are touching the bench the entire time.

And make sure that your feet are firmly planted on the floor. This is usually referred to as the five points of contact, with lower back being the fifth point of contact. It may help to by bring your feet as far back as possible by bending your knees more. This is only because maximizing their bench pressing power is not their goal. Although this is a chest exercise, your upper back and lat muscles also play a role in this pushing exercise. They act to stabilize the resistance against body, especially at the bottom of the repetition.

Many people tend grip the bar so that their wrists bend backwards. Not only does this strain the wrists, but the transfer of power to the barbell during the upwards motion is inefficient. Consequently, your strength suffers. While it may hit the chest a little better, it definitely does a number on your shoulder joints over time.

Using a death grip on the barbell is a quick and easy tip for squeezing out no pun a few extra pounds on the bench. It makes you feel more in control of the bar movement and it helps to tense up the other assisting muscles.

is my bench press weak

Right after lift-off, be sure to hold the barbell in the lockout position i. You also improve your lockout strength, which is a sticking point for some trainees.

This technique gives you better core stability and spinal reinforcement — leading to a stronger bench press and a safer lower back. Lock onto this point with your eyes like a laser-targeted missile. Bringing the bar to this position should be natural if you are following tip 9 tucking your elbows in.

Drive power through your feet and legs. This fortifies the arch in your back, thus stabilizing your body and focusing the energy towards your upper body. However, pushing through your legs does not mean to raise your ass off the bench, which is crucial to remember.

Flexing your glutes and abs is another surefire bench press tip for stabilizing your entire body structure and improving your bench press strength. This technique is also a strong safeguard against lower back injuries, assuming your glutes remain on the bench. Fast lifting builds strength and muscle fast.Results 1 to 19 of Thread: Why is my bench so weak? Why is my bench so weak?

I eat a lot, 4k cals, so whats the problem there? Do you ever take advantage of the 2. Why not try doing x3, and try to improve to 5 reps? Or do you just magically fail if you try ot press lbs? Originally Posted by S1panorama. Originally Posted by chazzy I don't think "with help" counts as anything.

Check your form, often people stall on bench press because they aren't even lifting with proper form. Don't use your "body type" as an excuse for the weight you put up. I personally don't believe anyone is bound by what their supposed "body type" is.

The fact you can put up just as much with DB press as with a barbell I'm inclined to think your form is off with the barbell.

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Your barbell bench press should be higher than DB regardless of how long your arms are. Have you deloading at all? I know a lot of people see gains after they deload or even take some time off When you say you're stuck on x5 do you mean you can only put up 5 reps in your first set? It is easier to make strength gains at lower reps. Try going on a strength program. I bet if your 1RM isyou could do more than 5 reps at I am also having trouble increasing my bench press, in this case relative to the other two of the big three: Over the past half a year or so I've seen nice steady increases in my squat and deadlift and various other lifts but the progress in my bench press has been disproportionately slow.

The increases in strength have been few and far in between. With squats and deadlifts the progress has been steadier. I should also mention that the was an extrapolated max from 3 reps while as the is a real 1 rep max. Its even higher when I use the 1 rep max calculator which gives me a theoretical max of Maybe I am just genetically gifted with a strong back and legs and less so when it comes to pushing movements.

I do have pretty long arms so I guess thats one excuse.


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