Half bench press

[Little Girl]

To increase my bench I was thinking about doing half bench press (on the power rack). I'm starting a new lifting chart next week, I have an other comp in 8-9 weeks. Do you think I should do it before or after my full bench press? I was thinking of doing it at the end of my bench's and chest training, what do you think?
Should I wear my bench shirt or save it for the full bp? My best lift is 180lbs(at 120), do you think that could help me to increase my lift?
Thanks!

 

[The mann]

if you mean rack lockouts,iwould do them after your warmed from some full range reps,don't do them with your shirt and try them with all grips between the power rings and the smooth.have you tried board presses?you would like them,they are similar to what you are trying to accomplish but you add having to unrack the weight and bring it down,you'll feel th weight onyou instead of the weght being on th pins........

 

[powerlifterjay]

I think what you are referring to is a rack lockout. But going a little deeper. Instead of those i would do board presses. If your not familier with them there 2x6's cut them about 18 inches long and nail 2 or 3 or 4 or even 5 together. Each board is 1 1/2. The reason i would suggest these is number 1 you can stay in your bench groove better because you un rack , lower pause shoot to lockout. Number 2 in my opinion nothing will strengthen your lockout better then these. Your shirt will help you with the bottom. But if you want to try rack lockouts or half presses, the only think i dont like is finding your groove at the bottom of th elift. Now thats if you start with the bar in its lowest position. Finding groove , and over coming enertia are the downs with those. So if you do them i would un rack like normal lower to the pin then push back up. The real difference between these and boards is when you reach the bottom you will hit the board evenly, with pins you come down , one side will bang first it gets messy. But people have been doing them for yrs i would only go as low as 5 or 6 inches then pop back up. To much lower, considering you will be using a higher weight, seems like you expose your self to injury. If you only do bench work once a week do them after you bench. If you bench one day and do assistance work again on another day they would be first on the second day.

 

[Little Girl]

Thanks! I often have problem to finish my lift. My best lift is 180lbs (at 120lbs), could i still increase my lift? Have you ever tried using the chains to increase your poundages?
Thanks!
Hey The Mann! It's a real pleasure to read you!

LG

 

[powerlifterjay]

Hey The Mann when i replied to this post , there was no one else and when i was finished you beat me to it with the exact same answer. Your gettin good bro. And hey you coming to watch this weekend? Its in your back yard i think you shouold make an appereance. Talk later bro.

I forgot , yes this will help your lockout. The lockout is everyone who competes bigest problem. But the easiest to fix. I do not use chains but i do use bands every week. But if you got chains hell ya they will work. Do them. Anythin you do not do now and you start and frequently rotate your gonna see a carry over to your bench.

 

[The mann]

sorry big brother,i snuck in ,powerlifterjay,i wll be there in your corner and watch you hit 6 bills.........


LG......how have you been?good to see you posting..........

 

[powerlifterjay]

Good i want all the support i can get. We'll see you this weekend bro , and thanks for coming!