patience. You just have to work on your technique and don’t worry about numbers. It will come quicker than you think. On the subject of off the chest, then just do some partials off the chest as an accessory. Just use a nice long pause and you are cured.
BB
Cool, thanks for that. It makes sense, got some ideas of what I will do now.
If you were doing pause reps / partials would you do them on a dynamic type day or max effort type day?
[quote]Boffin wrote:
[quote]forevernade wrote:
Floor press avoids chest. [/quote]
DB floor press seems to make my chest sore (maybe the DB FP hits chest?)[/quote]
Sorry I was talking about barbell floor press.
[quote]VTBalla34 wrote:
[quote]-sie- wrote:
My bench seems to be sticking off my chest so shall I…Bench with feet off the floor?
[/quote]
Please don’t put your feet up on the bench when you bench…this is a sign of both being a douche and a low IQ…I always want to go up to those brotards that do this and push them off the bench…[/quote]
Same, I just want to push them over lol. Realistically putting your feet up does not make the bench movement hit your chest more, it just destabilizes you so you are forced to use more stabilization muscles (making your movement even weaker), which is just dumb. Save balance for lower body, if you MUST.
Ok thanks for clearing those up for me, so maybe DB FP could be a good assistance for the max bench day.
Barbell Bench then DB FP for more of an isolation move and being able to fatigue the chest muscles more < As normal just thinking out loud, this is not definitely what I will be doing.
I have also found a few extra pointers on better utilising leg drive so I am looking forward to testing those out.
I’m going to disagree with forevernade. Barbell Floor press does hit chest. Quite well as a matter of fact. the mid range of the bench press is when there is the most pectoral activation. Thats where the floor press starts you off at. If you pause at the bottom, it will also remove the stretch shortening cycle, this will allow you to get even more pec activation, although the weights will probably be a little lower.
Johnnie jackson thinks floor press is great for chest, as well as CT, and several others. I have to agree. However, like dave tate said in the video above, 90% of peoples problems are with their technique. Watch that video a few times, and really focus on doing everything he says. i can guarantee you’ll improve your bench if you’re technique improves.
Cheers.
I have been looking at a few things.
Tested out different foot placing last night and have it down to two (One underneath, one infront) Just need some more practice to see which provides best results.
I liked the video posted recently where the bench is used for BB FP, someone mentioned using 2 benches which is much more secure. I very well may pinch this idea!
This is going to sound like a smart ass statement, but you need to bench and eat more. Those are the two best assistance exercises for your bench press.
Seriously, bench twice a week. If you want your bench to go up learn how to get tight under the bar, leave out the dumbell presses for a while and go for board presses, chains, and bands. Take it slow at first and the gains will come. you can strengthen you chest all you want but unless you have strong triceps you’re bench isn’t going to move.