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What do you do to strengthen your bench press (at the bottom of the motion)

Quadsweep's Sister said:
Am I incorrect in my thinking, but doesn't your speed work have a bit to do with the weight coming off your chest?

I understood the focus of speed work was to develop explosive strength and the reflexive motion which would assist one in driving the weight back up. Practicing with the weight coming down quickly to the chest while keeping tight will develop the mind and body to drive up out of the hole.

Just something else a bit (non-weight) related to think about as well as the other good advice here.
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Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."


That is what I was going to suggest...make sure that you add bands!!!!

How wide is your grip? I spend A LOT (well...all) of my time doing overheads, inclines, and close grips...but when I do flat bench...it is with a mid grip at the widest. I feel much stronger that way. You could be over extending the angles there...just a thought though.

B True
 
I hate to be negative, but in my opinion if you have an arched back and your feet aren't flat on the floor, it isn't a clean bench to me by any means.

On a positive note, I'd probably go back to old fashion pushups. Try incorporating this routine.

Do a total of 50 pushups, but on every 10th pushup hold halfway in the middle for 10 seconds. Immediately after you get done, go into a handstand against a wall (to keep your balance) and do handstand pushups.

I stopped benching for about 4-5 weeks and did this routine every morning when I woke up and before I went to bed.

My max bench went up by about 45lbs. It worked for me, hopefully you'll find it helpful as well.
 
zero3si said:
I hate to be negative, but in my opinion if you have an arched back and your feet aren't flat on the floor, it isn't a clean bench to me by any means.

On a positive note, I'd probably go back to old fashion pushups. Try incorporating this routine.

Do a total of 50 pushups, but on every 10th pushup hold halfway in the middle for 10 seconds. Immediately after you get done, go into a handstand against a wall (to keep your balance) and do handstand pushups.

I stopped benching for about 4-5 weeks and did this routine every morning when I woke up and before I went to bed.

My max bench went up by about 45lbs. It worked for me, hopefully you'll find it helpful as well.

something tells me if you invalidate how some of the strongest benchers set up to bench...and then talk about going into handstand pushups and your max bench went up 45 lbs.....well....
 
Try doing some of the compound/strength lifts - like the 5X5 suggests. My bench went up about 50 pounds just by doing the 5X5 routine. If you get your whole body stronger on all compound lifts, your bench will go up.
 
you need to focus your mind so that you are thinking of exploding the weight to lockout as soon as you feel the bars lightest touch across your chest.also when working with a partner when you reach muscular failure or fail a rep instead of having him help you to lockout immediately have him hold the weight on your chest whilst you try to push against its resistance,once you have tryed this then both lift to lockout.make sure you know your weight limitations here.another way to over come this week spot is to hold or start lifts from the chest only.
 
You can also try some presses starting at your chest but use a wide diameter bar, 2.5" or 3" diameter. Some isometric holds just off the chest can help also.
 
I've always done bench with my feet flat and in front my my knees. I use the legs to press my body horizontally matting my shoulder blades to the bench. While in this position, my buttocks remain on the bench.

This isn't correct form according to metalmilitia. It works for me, but bench strength ins't my primary goal. Check out the following article.
http://www.metalmilitia.net/articles/burns/CompetitionBenching.htm

Another question, have you been pushing hard to increase your bench for a while? Maybe a routine change and some patience are in order.
 
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I usually work out about 2 hours in the morning cardio for 1 hour and abs for 1 hour and then go back during the evening and do weight lifting for 2 hours and during lifting i rest about 3 min inbetween workouts
 
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