I just competed in the USAPL NJ States. I did mediocre for my 2nd meet with a 1113 lb total.(40 lb increase) What has really been bugging me is my bench press. My meet PR was 264.5 lbs which I got 5 months ago. I attempted 275.5 lbs twice and did not get it. I figured 10 lbs isn’t asking for too much in 5 months. I have provided a video of all 3 bench press attempts as far as critiquing my form. Let me know what you guys think. Feel free to mention any technique or exercise selection advice.
First I think you should work on improving your arch, and your leg drive.
But it also looks like you are touching the bar too high on your chest relative to your elbow tuck. The bar appears to come down in a decent position but then drift back towards your chin during the last few inches. You really need to keep your elbows under your wrists at the bottom.
How much paused benching are you doing in your training? And yes, bands/chains will help anyone who needs help with their lockout, raw or geared. However, I think you need to develop the power off your chest. If you were a little quicker off the chest, I think you would have driven through your sticking point with enough momentum to lock it out.
[quote]frankovic wrote:
Well once a week I usually do either flat or incline dumbell presses paused. Would you recommend using the bar instead?[/quote]
If your a competitive powerlifter (which I see you are) your gonna need to use the barbell a shitload more than DB’s. They should just be used as assistance to your BB bench.
If your just using DB’s it’s pretty obvious why your bench isnt moving. Once you fix your form you should look into doing some sort of program. Ive heard great things about Wendler’s 5/3/1.
I bench with the bar every week touch and go style. I do assistance work with dumbells paused. I don’t want you to think I never bench with the bar lol.
[quote]frankovic wrote:
I bench with the bar every week touch and go style. I do assistance work with dumbells paused. I don’t want you to think I never bench with the bar lol.[/quote]
hey man, have you thought of doing the boring but big?
i’ve been doing lots of the 5x10 wide grip bench after my main movement, and i think i’m finally learning what it feels like to bench with the lats. seems to be helping build the chest some too, which i hear helps at the bottom.
maybe the lat thing is helping me keep the elbows under the bar? i’m not sure, but it seems to be working.
I see your problem you have the same as me i am a Raw 198 too. You need work on your lockouts. Get a 4in Block on your chest and also rack lock out outs where you only work the last 4-6in of the movement, im an IPA guy. But your issue is your lock outs your blasting it off your chest but your hitting your wall.
Your form really isn’t bad. I am a bench only guy, though I have competed full power. Being willing to ask why you’re not progressing tells me you will take care of business.
If your bench is your weak lift I recommend going to a twice a week bench program. This is tough but it works:
Bench Day:
Max Effort Bench Day
Rotate: 10 Raw Singles w/Same Weight
1-Board Press 95% Triple, 95% Single
Floor Press 95% Single,60% x 20
Reverse-Band BP PR Single Attempt
DB Flat Press: 3x8-10
3 and 4}Pick 2 tricep movements 3x12