Frustrated With My Bench

Training Bodybuilding
21

[quote]Kyle87 wrote:
Joe Brook wrote:
yasser wrote:
I think part in parcel might be your confidence and fear. Your afraid you might miss the rep and either get stuck or just unsure of yourself. Take away those fears.

Move a bench into the power rack, beat the crap out of your chest/tris using higher weight without the fear of losing it. Do it for a few weeks then cut between the middle of what you used in the power rack and what you used to use and then use that back at the old bench.

I am primarily a soloist when I lift so sometimes I get nervous that I will miss the lift, but then I get in, push and suprise myself.

I mean what does a spotter really do? He is your safety net so you can focus on the lift.

Thats the shit! thanks! this is what i needed, some nice strenght tips like this!

My gym IS a decent gym with everything i need… but a power rack. I know, I know, i miss it. But it is cheap and walking distance from my house!
However i will do the pattern you suggest, in the smith.

Let me see if i understand. Smash myself up with presses for chest and tri with a higher weight than i train with regularly - say clusters or something, then return to normal after 4-5 weeks and see how i’ll life more?

Yea using a power rack is a great way to bench without a spotter. Also good for exercises similar to board presses (set the pins a bit above chest, up the weight).

Another thing I noticed, which may be obvious to you, but make sure your body is well nourished before big lift days (everyday would be nice too). The feeling of the continuos “battle” may be your body telling you it needs a few days off.

I used to be stuck at 245. Frustrated the hell out of me. Took a week off. Came back “slightly” weaker and the next week put up 245 3 times. Someones you just need to deload/rest.[/quote]

Thanks, i was OT recently, but i did deload and supercompensate and feel/look good for it. I have had plenty of “off” time too, more than i would have liked mid-last year, having to start from 145lbs (from 170lb) back in July 07 on way upto 185lbs now… Lifts all back - bench rut still there!!

Joe

22

Good do today lads!

I did some smith work today, I managed 225lbs (assumining the bar is 45lbs) for a cluster of 5 reps.
I did 235lbs for 5 negs.

This is good for me, i reckon in 2 weeks i’ll go back to free-bar and i think i will be blasting right through!

(i also had a slightly narrower grip - prob 3 inches narrower on each hand!)

Joe

23

Smith bars are usually either 15 or 20, but it could be a 45.

Joe, I don’t have the experience you’ve got, but I’m stuck at literally the exact same point, 225 for maybe one clean rep. I also train alone 99% of the time. In the last two weeks I managed to finally squeak out a second clean one. I’ve been basically abandoning the wide grip bench in favor of close grip flats, and incline dumbell presses. I feel a lot more comfortable under the weight, and I don’t think it will be long before I can get 3-4 clean ones.

24

I feel your pain, Joe. Got a 500+ dead and a 400+ squat, but I can’t even bench 225, more like 210-215. Makes me feel weak. I’m trying to do a strength training program just on chest to see how that works out. Hopefully, I will see some numbers go up in the push department. I’m also doing heavy tricep work.

25

Well an update…

So i do 2 chests every 5 days.

Part of it i concentrate on my upper, inner chest as this is lacking for me, but coming up nicely since adding a couple different incline close grip presses…

And for flat day what i do is,
Incline bench x3; all 3 sets rest/paused 3 times! Dante would have kittens to this news…

Flat smith x3; 95kg/97.5kg x 10-15 rest/pause
100/102.5kg x 5reps cluster set
105/110kg x 5+reps negatives

Flat DB x3; 37.5kg x ~10
40kg x ~6-8
42.5kg x ~4
Flat flyes x3; for width which is improving

it is a good workout… Still BB with a tint of Strength…

26

Do you have access to dumbells? Dumbell bench IMO is superior to the flat bench. Either are far superior to a smith machine. I think you’ll be very dissapointed in the limited carryover the smith has to anything freebar or dumbell oriented.
How strong/developed is your back? Most guys I’ve seen with a bench obsession (not saying you do) have totally neglected their legs and back. A strong upper back is essential to a big bench. I know as I’ve competed in PL for a number of years.
Given your current frustration level and attenuated CNS from benching, I’d recommend:
Benching in a power rack from a DEAD STOP with pins set at the chest, 8 sets of 3 with approx one min rests.
OR, flat or very low incline dumbell bench, 3 sets of 5
followed by dips, 2-3 sets of 5-8.
I’d incorporate this into a very basic 3x week training protocol, training chest once or at the most twice per week. Be sure to strive for balanced develpment and strength in terms of rowing movements for the back. Also re-evaluate your diet in terms of macros and total calories to improve your body comp, which will in turn improve your lifting performance.
Good luck.

27

I exceeded my sticking point, finally, and the only things I can put it down to were;

  1. One arm heavy DB floor presses. I guess they helped me with stability or something?

  2. Used the power rack so I could remove the mental block of “fear of failure”.

I did the floor presses for about 3 weeks due a shoulder issue. I was trying to educate myself not to go too far below parallel and I found the one arm type to be great for core stability too.

Then I moved into the power rack, set the pins at chest height and BOOM! straight through my plateau.

Good luck mate.

28

Thanks Rad and Duke… I know!! Power Rack!! Not at my gym!!

Iam interested you used Floor DB Press…

I do use flat and dec db presses throughout the week… Dec only recently, after a good 4 months with Incline DB, in which my strength matches decline and flat at the moment!

I concentrating on the Bench as a secondary goal, so i am none too surprisd that it hasnt moved, but i am progressing, on the smith… i hope that some of the strength will convert from DB and Smith negs/clusters and straight sets to free bench…

I removed floor presses as my sticking point is within the first 4-6" from chest up, and the floor press misses this… i may put them in after a few more weeks…

Joe

29

Always found less is more when gaining strength on the bench press. It doesn’t have to be complicated either something simple like 3x5 or 3x3, where you start on week one with a weight which you can manage comfortably with the goal of adding 5lbs ever week until you bust. If you are eating well and focused you should get 4-6 weeks of 5lbs increases before you bust. You can always add in your volume work after you have completed your strength work.
You will get much stronger much quicker if you get yourself a good training partner.

30

Joe,

how about your rotator cuffs?

I remember that putting off bench pressing for 6 weeks and working on my rotator cuff made my bench AND behind the neck press much stronger.

By stronger I’m talking about a 66 lbs increase in the bench press and a 44 lbs increase in the behind the neck press.

I. Shit. You. Not.

Good luck!

31

that is impressive!

And definitely something i will try

Joe

32

[quote]Joe Brook wrote:
military press is about 1.25 bodyweight.

Joe[/quote]

Your military press is 1.25 X 185 = 231? You can military press more than you can bench? I’ve obviously misunderstood what you’ve said.

Where do you feel your biggest weakness is? Your triceps, delts, back? How are poundages for your military press, triceps exercises, and back exercises?

33

Hi joe,
regarding your problem on the bench.
perhaps your recovery ability has suxceed your current training status.
As a beginner you can increase weight bout 2x the week-this process as we
e know slows down to once a week or then even only in months or blocks.
I will recommend madcows 5x5 version for you.
Start with a proper delaod for 2 weeks to build down your fatigue and jump right into the programm.
As you progress in your trainings career proper planning and managing fatigue gets more and more important.
all the best,
science

34

[quote]FightingScott wrote:
Joe Brook wrote:
military press is about 1.25 bodyweight.

Joe

Your military press is 1.25 X 185 = 231? You can military press more than you can bench? I’ve obviously misunderstood what you’ve said.

Where do you feel your biggest weakness is? Your triceps, delts, back? How are poundages for your military press, triceps exercises, and back exercises? [/quote]

That is high, it is more about…90kg for 1… so 200lbs? not quite as much as i bench… i have a decent looking back, but i believe it could be stronger. Is that likely to affect it by much? Someone else mentioned that i think…
I would estimate my BB rows to be a little less than my bench, what do you think?

My strong areas are triceps i am fairly certain. Recently my chest has improved dramatically visually and i am tempted to go back and try again…

Ill let you know!

Joe

35

lawl

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my 2cnts…

my workout is revolved around increasing bench numbers. Everyone can hate if they want…I do deadlifts, back extensions, and weighted crunches too, but…bench press numbers is what I like.

That being said, you might like to see what I do…and incorporate some into your workout. The number one thing is motivation! You need a workout partner that is at least your size, if not bigger.

for the lifts… try bench sets at 8x3. I have been doing these since last fall. I will tell you that it works…but you should try it for yourself. the 3 rep sets allow you to concentrate on lifting heavy without burning out during the sets. If your 1rpm is 225, try sets at 200 or 205. You will be puffing by set number six i guarantee you.

You will get better if you do it this way…when you are able to do all 8 sets at the same weight for 3 workouts, you should increase the weight by 10 pounds. Now you might not get the increased weight for 8 sets…this is how you progress. You see, you are working out with so close to your 1rpm, when you try 225 again…yoy will blow it away!

Now like I said, everything revolves around the bench, so here are my secondary (but worked just as hard) lifts…I do these all on the same day (I’ll leave out lower body, but they are same day too)

chinups, pullups,- pull down bars are for pansys. start doing these

dips- do these instead of triceps push downs

over head press with dumbbells- use a bench with a vertical back…no incline, you dont want to be using your chest. This is for shoulder isolations

normal and reverse grip preacher curls- bicep isolations

upright rows- shoulders back and neck

dumbell shrugs - shoulders back and neck again…

flies and running curls- use light weight and go to failure. these are done at the end of the workout for rotator cuffs.

you are smaller than me at 180…im 250. Make sure you eat right. Make sure you have recovery days. Just so you know I mean well…this is my workout- mon, wed, fri. I can now do 12 unassisted pullups (remember i’m 250), dips till I lost count, bench 315 for reps (10) and 1rpm is 395.

Sorry if this was long…and I know plenty of people on this site bench more than me…but I know this has worked for me. In January, my 1rpm was 295. Work hard!

37

Damn, this blows my mind. I’ve been training seriously for less than 1 year and I went from benching maybe 175 lbs to over 315 lbs… maybe I’m gifted on bench but I don’t see how in 6-7 years of consistent training you’ve never gotten above 2 plates. Have you ever trained with training partners? If you’ve never done it before, you should maybe try the Starting Strength template by Mark Rippetoe… I know that all the people I’ve introduced it to, including myself, have made enormous strength gains.

Also, that military press comment seems wild too… I weigh a little under 200lbs and I’m repping about 200lbs for 5 on standing military press… you must have some crazy strength imbalances.

Good luck with your training!

38

[quote]bugeishaAD wrote:
Damn, this blows my mind. I’ve been training seriously for less than 1 year and I went from benching maybe 175 lbs to over 315 lbs… maybe I’m gifted on bench but I don’t see how in 6-7 years of consistent training you’ve never gotten above 2 plates. Have you ever trained with training partners? If you’ve never done it before, you should maybe try the Starting Strength template by Mark Rippetoe… I know that all the people I’ve introduced it to, including myself, have made enormous strength gains.

Also, that military press comment seems wild too… I weigh a little under 200lbs and I’m repping about 200lbs for 5 on standing military press… you must have some crazy strength imbalances.

Good luck with your training![/quote]

You have to remember that benching is not something that everyone focuses on.  I see guys all the time at my gym that are a fair amount smaller than myself putting up the same bench (sometimes more).  It doesn't bother me though, because even though in flat bench they are stronger, they simply lack strength in anything else.  The body specializes as it sees fit.
39

joe,

im gonna toss my two cents in here. i’ve been lifting again since january, went from about 185 to about 265, bench-wise. im about your size, too. 5’8", 190ish lbs. (blonde hair, though:) i have a bit of muscle memory built in too from my personal training days, but this is what i have done over the last few months to regain some of my power.

  1. dumbells. i started working with dumbells because it was safer for me cause i didnt have a spotter, and it helps with stabilizer muscles.

  2. variety. i change my workout whenever i get stuck at a particular weight for more than a week and a half. this doesnt mean ditching bench, but rather change your rep/set range, go to db’s, or pyramid for a while.

  3. push/pull days. thats all i do. no splits.

  4. more variety. while i always bench somehow as my primary excercise on push days, i change my other excersises often. i just recently switched from bench, decline, db pullover, barbell shoulder press, db flys, db tri press, cable tri press to bench(pyramid), cable flys, pullover, db shoulder press, skullcrushers, seated flys, and dips.

  5. spotter. i always grab a spotter to lift off and help me through that last rep.

i might also recommend grabbing a spotter, slapping on 225, and pushing 2-3 reps with his help. sometimes just the spotter having his fingers underneath the bar is enough psychologically to help you through the block.

a lot of the problem could lie in your supporting muscles, or the insertion points for your pec. work all angles, hit up some other presses, and strengthen your chest by dropping the wieght a bit and using a wider grip. i bench with my middle finger on the rings, helps me to use less tricep and build my chest more. (i do enough tricep excersies as it is) concentrate on your chest. concentrate on your pecs as you push through the movement. feel the contraction.

just some more ideas for you. hope it helps.

40

[quote]Joe Brook wrote:

That is high, it is more about…90kg for 1… so 200lbs? not quite as much as i bench.

Joe[/quote]

Jesus! So you can do a strict press with 90kg but you can only bench 100kg? Your strength is clearly your shoulders. You should at least be able to bench 105kg with a standing press of 90kg even if you’ve never benched in your life. Most people with a 90kg press have a 150kg bench.

Where do you fail? Is it at lockout or off your chest? Somewhere in the middle? You’ve got to have a lot of triceps, back and deltoid strength to pull off a bodyweight overhead press, so technique must be your limiting factor.

I suppose it’s possible that your technique totally sucks, your forearms aren’t staying perpendicular to the floor, and you’re bringing the bar to your neck and doing a JM press instead of a bench press. Read up on technique, study some videos, and try to videotape yourself or get a good bencher to look at your technique.

If your bench and military press are almost the same and you’re going to full R.O.M on your military press, then you should be able to make your bench jump 50 pounds by improving what must be totally awful technique.

Sorry for dissing your benching technique without even seeing it. A 90kg Military Press at 90kg bodyweight is better than at least 90% of what most excuses for gym-goers are capable of.