Please Scroll Down to See Forums Below I have trouble getting bar off my chest. If I can get it moving I can finish it. But I seem to have trouble in the transition from lowering to raising. I have never tried to bounce it off. I do lower it in a slow controlled fashion. Any ideas? An excercise or technique change that might help.
get bench off chest
- Thread starter seagrave
- Start date
Scotsman
New member
How's your back strength?
Lats play a huge roll in the initial portion of the press. Another possibility is that you are too focused on controling the weight coming down that you aren't starting to push at the right time. Consider the motion like loading a spring, lower the weight until it hits the chest then unload all the force you can into the bar just like a spring. Don't start bouncing though as that will make you even weaker coming off the chest and can lead to other mishaps.
Cheers,
Scotsman
Lats play a huge roll in the initial portion of the press. Another possibility is that you are too focused on controling the weight coming down that you aren't starting to push at the right time. Consider the motion like loading a spring, lower the weight until it hits the chest then unload all the force you can into the bar just like a spring. Don't start bouncing though as that will make you even weaker coming off the chest and can lead to other mishaps.
Cheers,
Scotsman
I had the same problem. Fine about 6" above my chest to lockout. I found improvement when I added in deltoid isolation work and skullcrushers.
What the Scottsman says about bouncing, don't go there. Better to go to a lighter weight or get someone to spot you than continue to do an exercise you aren't strong to begin with, but now using bad form.
Pardon me for poking my nose in the powerlifting forum, gentlemen
What the Scottsman says about bouncing, don't go there. Better to go to a lighter weight or get someone to spot you than continue to do an exercise you aren't strong to begin with, but now using bad form.
Pardon me for poking my nose in the powerlifting forum, gentlemen
big-dumb-lug
New member
yep scotsman typed what i was thinking coming in here, also one thing i experimented that helped off the chest was doing paused reps
B
BigboyAl
Guest
if your a few inchs off the bottom pause benching, 90 degree bb rows and good set help off the chest..
but if your literally stuck at the bottom your just lifting a weight to heavy for you...
but if your literally stuck at the bottom your just lifting a weight to heavy for you...
DaveTSI
New member
its your back
heavy BB rows, deads, pulldowns/pullups for a month and youll smoke that weight off your chest. triceps have nothing to do with getting weight off your chest. they arent truely in the lift until your arms reach about 90* angle (about 6" off your chest depending on your height)
and speed is the key, dont go slow, get it to your chest as quickly as possible, control it (dont bounce) and explode out off the hole. work on your speed with lighter weights (50-60%) and youll get it.
heavy BB rows, deads, pulldowns/pullups for a month and youll smoke that weight off your chest. triceps have nothing to do with getting weight off your chest. they arent truely in the lift until your arms reach about 90* angle (about 6" off your chest depending on your height)
and speed is the key, dont go slow, get it to your chest as quickly as possible, control it (dont bounce) and explode out off the hole. work on your speed with lighter weights (50-60%) and youll get it.
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