Can't gain in bench... (very low bench for my size)

[jarondi]

Hello,

I am having a great deal of trouble gaining in bench. In a previous thread, I said that my triceps burn out early, and I tried vartious triceps work outs, to no avail, though my arms do look alot bigger.

I'm 6'2''-6'3'', 196lbs (gaining pretty fast), and can only bench 135 x 5, for 5 sets, which is very very low. It seems my triceps are doing all of the work. I can closegrip bench as much as I can bench, and sometimes even more. It's been this way for years. I can't seem shoot out my chest and get my shoulders into it, until the very end when the arms are almost locked out. I do have sort of an injury in my upper back on the left hand side, where the lat slides over instead of going down, when I move the arm back, but that is more recent and I've had that for years. I got the "injury" doing backwork, not chest work.



My typical chest day now is:

flat bench 5 x 5 sets
incline press (smith or db) 5 x 5 sets
decline db 5 x 5 sets
and biceps work (somebody, i think a mod here, told me its good to do biceps on chest day and tris on back day, so working the opposing muscles. This change was just recent).

Some days I train w/ a spotter, but normally I use the power rack and go to failure on the last sets. My arms are not super long for my size or any kind of leverage problem I can think of. I have tried many different ways of benching, and read many exercise guides and seen many vids, like some posted here.

I normally fail midrange right before I begin to lock out, w/ my triceps.

Any hints or suggestions to improve??

Thank you.

 

[6_pak]

Hello,

I am having a great deal of trouble gaining in bench. In a previous thread, I said that my triceps burn out early, and I tried vartious triceps work outs, to no avail, though my arms do look alot bigger.

I'm 6'2''-6'3'', 196lbs (gaining pretty fast), and can only bench 135 x 5, for 5 sets, which is very very low. It seems my triceps are doing all of the work. I can closegrip bench as much as I can bench, and sometimes even more. It's been this way for years. I can't seem shoot out my chest and get my shoulders into it, until the very end when the arms are almost locked out. I do have sort of an injury in my upper back on the left hand side, where the lat slides over instead of going down, when I move the arm back, but that is more recent and I've had that for years. I got the "injury" doing backwork, not chest work.



My typical chest day now is:

flat bench 5 x 5 sets
incline press (smith or db) 5 x 5 sets
decline db 5 x 5 sets
and biceps work (somebody, i think a mod here, told me its good to do biceps on chest day and tris on back day, so working the opposing muscles. This change was just recent).

Some days I train w/ a spotter, but normally I use the power rack and go to failure on the last sets. My arms are not super long for my size or any kind of leverage problem I can think of. I have tried many different ways of benching, and read many exercise guides and seen many vids, like some posted here.

I normally fail midrange right before I begin to lock out, w/ my triceps.

Any hints or suggestions to improve??

Thank you.

Id say its your technique. Also have you ever heard the mind/muscle connection?? You need to emphasis squeezing your chest at the top of the movement and getting a good stretch at the bottom. Maybe do some wide grip may also help get your shoulders into the movement. To build triceps only use core movements such as nosebreakers, closegrip bp, db extentions.

 

[eat big]

that is a lot of pressing in one day. only do incline and flat in my opinion. and do dips and peck deck. that should help.

 

[BlondBomber]

Are you a powerlifter, bodybuilder or more of a middle of the road weightlifter? Knowing this will expedite the suggestion process.

 

[jarondi]

Are you a powerlifter, bodybuilder or more of a middle of the road weightlifter? Knowing this will expedite the suggestion process.

I'm more of a power lifter, I don't care for huge, perfectly shaped muscles, I mainly want strength, and a little bit of mass can't hurt. Thats why I do low reps on the bench, squats, and deads.

I'd say 80% power lifter, 20% bodybuilder, as I do a few non-compound exercises just to keep well rounded.

Though it is hard to say I'm a power lifter when my bench is so low.

I've been lifting on and off for about 6 years.

I'm making good gains on squats and deads. I'm going to start clean and jerks and maybe snatches soon.

 

[jarondi]

that is a lot of pressing in one day. only do incline and flat in my opinion. and do dips and peck deck. that should help.

In the past I have tried just doing bench, and maybe some tricep pull downs, to make sure that I wasn't overtraining, with no effect.

 

[ChinkNasty]

I would say your grip width might have something to do with it and where you touch that bar down on your chest...how wide is your regular bench grip and where are you touching your chest? do you arch your back (BUT keep your hips on the bench while you bench press?)

 

[Lee]

my fav chest lifts are dips, incline db press, incline db flies

if u can close grip as much or more then flat, then your chest is lacking.

 

[BlondBomber]

Well, being more of a powerlifter I would recommend that you utilize the Westside Barbell style of training. There are many articles on this.

 

[ghettostudmuffin]

I don't want to sound like a dick, but maybe your structure just isn't suited very well to bench pressing big weights?


You're 6'2"-6'3" and 196lbs and gaining so you started out pretty skinny and still have a ways to go.

How long are your arms? Do you have narrow shoulders and a flat chest?

These are real considerations you have to factor in.

Maybe you're good at deadlifting and swimming etc.

Not everyone can bench big.

Not saying you can't because almost anyone can eventually build enough strength to bench a semi-decent amount.

Developing a strong arch and widening your grip and keep on gaining strength and size is all I can recommend. If you want it bad enough you'll get a good bench.

Good luck. Oh ya, make sure you EAT ALOT. When all else fails that always works.