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

[BiggT]

and you do abs for an hour...why?

I was going to ask the same thing.

 

[vin01]

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

And how does this help benching power? ha ha..

Wyatt- I have been doing my core lifts on a 5x5 routine for the past 2 months, and have just switched it to 3x3 recently. It was during my most recent 3x3 workout, where I repped my old max and then attempted 300lbs, when I realized I was having trouble at the bottom.

I always do my warm up sets exploding through the lockout, when I do the bar and 135 as warmups. I can tell because at lockout, the bar will leave my hands at the top of the rep (like when you peak on a rollercoaster- that inertial feeling).

Yesterday, bad news, I went to go do chest, was gonna do some cambered presses and floor presses. Warming up with 185 and my left pec just like gave out. So sore, feels like I ripped it. (didn't really rip it though). Just didn't take enough time off. usually 2 days is enough for my body to be read again. Will try benching again on Sunday, and update on any of the advised exercises you guys gave me..

 

[hangclean]

Bench of the pins in a power rack. Set the pins at the closest setting to where you lift off your chest. It is very difficult at first but it will def. help this problem.

 

[Singleton]

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

Speed bench worked for me, but when I added bands it was much better.

W/o bands the bar will just keep going up -- like your throwing it in the air and have to hang on to it. This messes things up but bands fix that.

I like going really wide cause it works best for me. I think it has to do with my build.

 

[danbo]

Today I tried some heavy weights, like 115% and 125% of my max, after doing 5 sets of 3 reps up to my previous PR.

A little off the topic. What does PR mean?

Actually nevermind. I just found out it means Personal Record.

 

[Q54321]

And how does this help benching power? ha ha..

Wyatt- I have been doing my core lifts on a 5x5 routine for the past 2 months, and have just switched it to 3x3 recently.

Yesterday, bad news, I went to go do chest, was gonna do some cambered presses and floor presses.

Warming up with 185 and my left pec just like gave out. usually 2 days is enough for my body to be read again.

Tough news about the pec. Hopefully, it will be fine. If you've spent the past few months hitting the low reps hard with a high freq as it sounds that you might have, you may want to back off a bit, do some higher volume, lower freq work for a little while then go back to the 5x5 or 3x3 and hit it with a vengence.