I didn’t want to go here but…ok so you bench 135. I bench 410. I think I know what I’m talking about here
Do a search on “Dave Tate - Big Bad Bench”
Sorry man I got you and the other kids bench numbers mixed up.
Everyonewant to max out on the bench but doesn’t know how to do it the right way.
[quote]Colin Wilson wrote:
Do a search on “Dave Tate - Big Bad Bench”
[/quote]
Hell yeah, read everything from this guy. Go to his site, elitefts.com and read the articles. This is where I got my info from. If folks want to get strong do what this guys says.Then check out westside-barbell .com it’s where he came from.
[quote]StrengthDawg wrote:
Sorry man I got you and the other kids bench numbers mixed up.
Everyonewant to max out on the bench but doesn’t know how to do it the right way.[/quote]
No, some people want to build bodies that are aesthetically pleasing, and lifting heavy things is just a means to an end.
You may call a PL bench “doing it the right way”, but I certainly wouldn’t. Because I could not care less how much I can press in a competition while lying on my back.
You see, we can have different goals, and then use different tools to get us there.
[quote]Aleksandr wrote:
StrengthDawg wrote:
Sorry man I got you and the other kids bench numbers mixed up.
Everyonewant to max out on the bench but doesn’t know how to do it the right way.
No, some people want to build bodies that are aesthetically pleasing, and lifting heavy things is just a means to an end.
You may call a PL bench “doing it the right way”, but I certainly wouldn’t. Because I could not care less how much I can press in a competition while lying on my back.
You see, we can have different goals, and then use different tools to get us there. [/quote]
Yeah but the OP asked “Why is my bench Failing” which is a strength type PL question. Not “How do I make my Pecs more aesthetically pleasing”. Guess we should get a clarification because I read this question from a PL perspective also.
to Mr alexander:
Right but other folks suggested “other” ways but you only bust my balls. Every post I put up, there you are…whats up?
since your hung on the pl way vs the bb way please explain how you bench so the rest of us dregs can be enlightened
The first step to improving your bench (even before designing your program) is figuring out what the heck is stopping you from benching more weight. What is your weak area in the exercise?
- If you fail at the bottom�?� If you just can�??t get the weight off your chest (but would have no problem with the lockout), you need to become more explosive in the start of the movement.
Dave Tate recommends you incorporate explosive pressing. This is described later in this article as �??Dynamic Effort�?? training.
- You can�??t complete the lockout�?� If so, then your triceps strength (or lack of it) may limit your success. Use a combination of heavy close-grip presses and triceps extensions to build the necessary triceps strength.
Pick the weak spot in your bench and make it a priority in training. In addition to determining your weaknesses in the bench, here are a couple of other factors you can modify that will help you add plates to your press.
- Address the importance of your body position when you bench�?�
If you want to bench heavy, you have to turn bench pressing from a bodybuilding exercise into a skill. That means you have to practice the form that allows you to lift the heaviest weight. Dave Tate insists on keeping your upper body tight and keeping your upper back and lats contracted.
According to Sarah Clarke, gold medalist at the 2002 Canadian National Powerlifting Championships in the 75 kg weight class, �??You can�??t let your legs dance around or tap your feet when things get tough.
This reduces your power generation in the bench press. Instead, you must set a strong foundation with your legs. Press your upper back into bench and use this to aid in the pressing of the bar.
Stability is a key in a heavy bench press, so putting your feet on the bench isn�??t going to help you out one bit. Tension throughout the entire body is mandatory in the bench press.�??
Review each rep afterward and use this feedback to improve each future rep. According to Tate, you should �??stay tight, keep the elbows tucked, drive your heels into the floor and shove your body away from the bar as you press�??.
Practice your technique. Treat strength development like any skill development. Perfect practice makes perfect. You have to do it over and over again to find your best method of benching
- Strengthen your upper back.
You don�??t just need a strong chest and triceps to bench big. You also need a strong upper back to keep your body tight and stable. Concentrate on barbell rowing, seated rowing, and pull-ups (or pulldowns) to build a big strong back.
In addition to stability, this will also go a long way in keeping your shoulders healthy (and your upper back looking nice and thick).
good post dude. This is alot better explaining what I was trying to get across only the guy with the turd icon kept butting in…
[quote]StrengthDawg wrote:
since your hung on the pl way vs the bb way please explain how you bench so the rest of us dregs can be enlightened[/quote]
elbows at 45 degrees. Everything else is the same. Pectoralis Major becomes the primary mover, instead of triceps and the anterior deltoid. Latissimus dorsi is de-emphasized.
Why am I busting your balls?
-You are giving newbies questionable advice
-You not only bragged about your bench, but took a cheap shot at what you thought my lift was
-You called me “kid” indirectly (when saying you confused me with the other kid)
Based on the last two, I’m thinking you’re kind of a dick. Which is fine, except for the first. You can be a prick all day long, but if you’re being a prick while telling people that don’t know better to do PL-style benching for chest growth, I feel obligated to set it straight.
Wow, I didn’t expect to start such a debate!
I thank you guys for the enlightening answers! I didn’t know that the back was that important for the bench. I can row (bent-over-row) more weight than I can bench, but in the past I neglected the pull-ups so my lats are weak. I started working my lats more seriously a few weeks ago so that should help my bench.
I worked my triceps hard in the last months so I’d be surprised if that was the problem. I’ll also work my explosive strenght.
As for my goal, I aim more for a PL bench even if I am years away from being competitive. Growth will come wether I PL or BB bench press, right? With 190 pounds (with BF 15%) to fill my 6’4" frame, you can see I’m far away from “aesthetic” work of my pecs - they just need to get bigger!
Oh, and about the “bounce” thing, I do not bounce. I think I’m closer to Rippetoe’s “touch and go” than the PL “stopped bench press”. Should I do fully stopped reps? What is best for strenght & size?
[quote]Punkned wrote:
Wow, I didn’t expect to start such a debate!
I thank you guys for the enlightening answers! I didn’t know that the back was that important for the bench. I can row (bent-over-row) more weight than I can bench, but in the past I neglected the pull-ups so my lats are weak. I started working my lats more seriously a few weeks ago so that should help my bench.
I worked my triceps hard in the last months so I’d be surprised if that was the problem. I’ll also work my explosive strenght.
As for my goal, I aim more for a PL bench even if I am years away from being competitive. Growth will come wether I PL or BB bench press, right? With 190 pounds (with BF 15%) to fill my 6’4" frame, you can see I’m far away from “aesthetic” work of my pecs - they just need to get bigger!
Oh, and about the “bounce” thing, I do not bounce. I think I’m closer to Rippetoe’s “touch and go” than the PL “stopped bench press”. Should I do fully stopped reps? What is best for strenght & size?
[/quote]
I’ve got a thread going in Beginners also about improving pec growth (which is the name xD), it’s got some great tips on there if you want to check it out.
[quote]Punkned wrote:
Wow, I didn’t expect to start such a debate!
I thank you guys for the enlightening answers! I didn’t know that the back was that important for the bench. I can row (bent-over-row) more weight than I can bench, but in the past I neglected the pull-ups so my lats are weak. I started working my lats more seriously a few weeks ago so that should help my bench.
I worked my triceps hard in the last months so I’d be surprised if that was the problem. I’ll also work my explosive strenght.
As for my goal, I aim more for a PL bench even if I am years away from being competitive. Growth will come wether I PL or BB bench press, right? With 190 pounds (with BF 15%) to fill my 6’4" frame, you can see I’m far away from “aesthetic” work of my pecs - they just need to get bigger!
Oh, and about the “bounce” thing, I do not bounce. I think I’m closer to Rippetoe’s “touch and go” than the PL “stopped bench press”. Should I do fully stopped reps? What is best for strenght & size?
[/quote]
I’m a little confused.
Pick one:
[i]
“My goal is to bench as much as possible”
“My goal is to make my chest bigger”[/i]
Now I know that as your chest gets bigger, you will be able to bench more, and as you are able to bench more, you’ll get bigger. But what is your primary goal?
I am brand new here (and to lifting), and I had a similar problem with my bench.
I was stuck with very very low weight benches (95lbs!) simply because my triceps failed early and I couldn’t finish sets due to tricep failures. Everyone kept telling me if I just stayed at it, I’ll eventually get through it. This was 2 months ago, and after a solid month of very intense lifting, I saw no strength gains.
I explained my problem to a trainer one day, and he casually recommended to start my chest/tri day with my triceps, NOT my benches.
My logic was, “I am hitting my triceps like CRAZY trying to bench, why fatigue that muscle?”
A month ago I gave it a shot, and now I am repping 135 due to the quick strengthening of my triceps. Complete range of motion and proper rep counts are everything in chest building.
My lesson learned: Balance is everything, ESPECIALLY to beginners. Do not listen to people that take one look at you and say “Bah, you’re just starting, just keep at it and you’ll be fine.” Do a very critical self-analysis of your weak links in the chain, and prioritize them. The bigger muscle groups will love you for it.
P.S. Dips (even if you need to start with assisted) seemed to bring me the quickest gains.
Edit: Well, this was before you mentioned you’ve been training triceps. As for shoulder and back ratio versus chest, I would definately be interested in hearing what a proper ratio should be as well. I have been prioritizing those 3 muscle groups over my chest due to their low ratio.
[quote]Aleksandr wrote:
Punkned wrote:
Wow, I didn’t expect to start such a debate!
I thank you guys for the enlightening answers! I didn’t know that the back was that important for the bench. I can row (bent-over-row) more weight than I can bench, but in the past I neglected the pull-ups so my lats are weak. I started working my lats more seriously a few weeks ago so that should help my bench.
I worked my triceps hard in the last months so I’d be surprised if that was the problem. I’ll also work my explosive strenght.
As for my goal, I aim more for a PL bench even if I am years away from being competitive. Growth will come wether I PL or BB bench press, right? With 190 pounds (with BF 15%) to fill my 6’4" frame, you can see I’m far away from “aesthetic” work of my pecs - they just need to get bigger!
Oh, and about the “bounce” thing, I do not bounce. I think I’m closer to Rippetoe’s “touch and go” than the PL “stopped bench press”. Should I do fully stopped reps? What is best for strenght & size?
I’m a little confused.
Pick one:
[i]
“My goal is to bench as much as possible”
“My goal is to make my chest bigger”[/i]
Now I know that as your chest gets bigger, you will be able to bench more, and as you are able to bench more, you’ll get bigger. But what is your primary goal?[/quote]
My post was confusing. I’m trying to increase my strenght. Size gains come has a side effect.
[quote]Punkned wrote:
Dear knowledgeable iron pumping fellows,
Can someone help me by diagnosing the weak point in my bench press chain. When I fail a rep at the end of my last serie, it is always because I can’t get past the few inches that follow the “bounce”. I block at approx 4 inches from my chest. If I can get past that point the I’ll be able to press it up to lock position.
Accoding to that, what is failing? My pecs? My tricps, my delts?
Thanks alot![/quote]
try a static press.
take the bar and place it underneath the bars on a power rack. set it up so that its in the ROM that you are stuck at, for you this will be closer to your chest. now push up imagining that the weight you are pushing is about 600lbs. do this for 3 - 6 seconds and repeat about 15 times. you’ll be sore as shit the next day, i promise you… but wait till you get back on the bench…
[quote]ZeusNathan wrote:
try a static press.
take the bar and place it underneath the bars on a power rack. set it up so that its in the ROM that you are stuck at, for you this will be closer to your chest. now push up imagining that the weight you are pushing is about 600lbs. do this for 3 - 6 seconds and repeat about 15 times. you’ll be sore as shit the next day, i promise you… but wait till you get back on the bench…[/quote]
Could you explain this a little further? Should you use your regular rep weight? What is a ROM? 
Thanks.
person X
X maxes at 275lbs
X puts on 135lbs on the bench
you know those wedges that hold the bar?
place the barbell underneath the wedge and push with everything you got.
the barbell itself wont actually be moving but you’ll be exerting a ton.
im not as articulate with my words so it be best to show you but, hope this helps
board presses will be a good option to consider.And or benching with chains if you have access to them