Some new PRs, but also stuck on other stuff

[Lee]

Well I hit 525 on Barbell Shrug. Also used 110's on Incline DB Press. BB Rowed 265. DB Rowed with a 105. Also finally got my ass into weighted dips and used a 35lb plate at a bodyweight of 250.

Anyways, my bench is still stuck at 235. Ive tried heavy triples, high rep sets, and the standard 3 sets of 8. My incline DB is steadily going up so I started doing that first off instead of flat bench. I've been searching the boards and the web for ideas and am just lost at the moment. Would like to get some of you heavy benchers to give me some advice. Thanks bros.

 

[SouthernLord]

Where does the lift stall? Lockout? Off your chest? Mid range?

 

[Lee]

off my chest. ive had trouble with increasing my bench since i tore a pec last year. going down to my chest usually hurts so i typically stop my rep 1 inch off my chest to avoid the pain.

 

[fortunatesun]

off my chest. ive had trouble with increasing my bench since i tore a pec last year. going down to my chest usually hurts so i typically stop my rep 1 inch off my chest to avoid the pain.

I guess pause presses are out then.

Why not try accomodating resistance? Get a pair of mini-bands. They will lighten the load at the bottom. Or actually it would only be the reduced bar weight. This gives you a 'running start' on your way up which becomes heavier as the bands tighten. The speed translates to increased power which can help you get the bar moving up from your chest. You've just got to keep good intensity on your set.

I'm not a big bencher either. These are the 2 ways that I've found to be actually useful in helping my sticking point at the lower third.

 

[sparkie34]

Start some heavy work on the triceps and that should help you get out of the hole better.

 

[Lee]

would it help if i did some low weight short reps, perhaps from chest to about 3 inches off chest, to try to get past the pain in my pec from the old rip?

 

[ceo]

what were you doing when you tore your pec last year?

 

[homeslizzle1985]

Before I lost weight and hurt my shoulder, I benched 162 kg. Following is the most helpful advice I can propose.

Here is the most important question you should ask yourself:

If touching your chest hurts, then why keep chasing a big bench?

If you are a competitive powerlifter, then it's understandable. To fix a lagging bench, use the Westside template and go shirted for full ROM bench press. Otherwise, do board presses, floorpresses, and rack lockouts. Your bench WILL go up. 3 sets of 8 will not increase your bench press if you are not a newbie.

However, if you are NOT a competitive PLer, then why bother with benching if it hurts like shit? Continuing to bench with pain will eventually lead to more and/or greater injuries due to overcompensation and muscle imbalances that will inevitably arise, which could very well lead to not being able to lift anything. To me and a lot of others, bench press is reserved for powerlifters and people that don't realize that it is a USELESS exercise outside of PLing. Looking for size? There are a lot of other more functional movements that have the same benefits as benching and won't aggravate a previously torn pec.

The bottom line is: why bench if you're not competing?

 

[Lee]

homeslizzle, i bench because i like it. but i also see your point. i dont compete and have no intention of ever competing. in that case, what would you recommend i do to replace bench?

 

[homeslizzle1985]

I really understand where you're coming from - we're all taught that the bench press is the measure of a man and then we get to where we really enjoy the lift - two things that make dropping it really difficult (trust me, I loved it too).

Replacements would depend on what your goals are. I don't know anything about your history, progress, or future intentions.

But whatever your goals are, the choice is really up to you; if you're just lifting for fun and staying healthy and active, then I would basically suggest doing whatever doesn't hurt. If your pec is the source of pain, then I would suggest moving the emphasis to shoulders with some tricep assistance. Honestly, I don't really see any point in chest isolation exercises if you're not a bodybuilder (and by bodybuilder, I mean one that competes, not someone who just wants to take AAS and look big). And trust me, OH BB presses are sooo much harder and more impressive than bench; people who bench 235 are a dime a dozen, but people who can push 235 overhead are fucking men.

Moving focus to more functional areas (e.g. back, shoulders, posterior chain muscles) will not only make you stronger, it will greatly reduce risk of future injuries.

Plus, who looks bigger/stronger/better: a guy with a wide, thick back and massive delts or a guy with a regular back, average shoulders, and pecs that obscure his view of his yogurt-slinger?? I hope you pick #1.