Bench Press getting Stuck in middle range

[Firehawk734]

Hey guys...

It appears as though right now my weak spot on my bench press is right in the middle range. I have no problem getting the weight off my chest up till just about mid to upper mid range.

It sounds as though board work would be the likely solution for this, that and/or lockouts maybe, so what do you guys think about this (I work out alone so board presses are out)?

Right now I'm doing a slightly modified version of Pullinbig's free PL routine, and i was thinking of alternating the chest day with this:

week 1 (what i do right now)

BB Flat Press
BB Decline Press
Upright Rows

Week 2

Speed Bench
Lockouts (probably starting from mid of movement rather than last 4 inches of lockout)
Dips
Side Lateral Raises

Opinions?

 

[Derek_D]

Well, you already know the answer. You need to work that range of movement... you accomplish that by either board training, or the similar solo-type training: rack training. Sit inside a safety cage (you hopefully have access to one of these) and set the safeties about 1" below where you fail in your bench. Then, rack up very high weights and keep going for your max... you do not need to go for much endurance here... you're looking for power... keep your rep range under 4 reps. You can alternate the way you hit the mucle too by either setting your bench to incline or decline.... this will work for you... just give it a few weeks...

Derek

 

[pullinbig]

Hey guys...

It appears as though right now my weak spot on my bench press is right in the middle range. I have no problem getting the weight off my chest up till just about mid to upper mid range.

It sounds as though board work would be the likely solution for this, that and/or lockouts maybe, so what do you guys think about this (I work out alone so board presses are out)?

Right now I'm doing a slightly modified version of Pullinbig's free PL routine, and i was thinking of alternating the chest day with this:

week 1 (what i do right now)

BB Flat Press
BB Decline Press
Upright Rows

Week 2

Speed Bench
Lockouts (probably starting from mid of movement rather than last 4 inches of lockout)
Dips
Side Lateral Raises

Opinions?

well derek is close. set the pins up about 3" below where you fail at.

momentum gonna carry you more than an inch after you fail.

no need to train lockouts now. you good in that area.

you headed in the right direction with speed work as well.

 

[Rules]

Disclamer: This is not a flame.

Could it be that you are bouncing the weight off your chest?

 

[Mudge]

Lockouts (probably starting from mid of movement rather than last 4 inches of lockout)

That would be a rack press. You are in the same boat as myself, triceps.

 

[pullinbig]

Disclamer: This is not a flame.

Could it be that you are bouncing the weight off your chest?

no... he has good form.

 

[Rules]

no... he has good form.

Sorry, guess my form problems are making me jaded

 

[Firehawk734]

hehehehehehehhhehehhehehehehehe

When i first started training i used to let gravity bring the weight down. I don't even remember exactly at what time i started controlling the weight. Probably when it got heavy enough that i was scared to crush my chest LOL.

Ok, I'll alternate weeks where after speed bench I'll do a couple sets where i set the pins a few inches below where i fail and go as heavy as I can. Thanks guys.

 

[Firehawk734]

Hey PB,

On speed bench day, do powerlifters generally do more volume, say 6 sets of 3 speed reps or do they still keep the volume low? And how about rest time? Should I still be fully rested before doing the next set?

 

[pullinbig]

Hey PB,

On speed bench day, do powerlifters generally do more volume, say 6 sets of 3 speed reps or do they still keep the volume low? And how about rest time? Should I still be fully rested before doing the next set?

set rep range varies. sometimes ill do 3 sets of 8, sometimes 8 sets of 3.

right now i am doing 6 sets of 2 on band work. not for speed though, just some heavy tension (for me) with a medium grip.

 

[Firehawk734]

So say you do 3 sets of 8, you pick like 50% of your 1 rep max and then rep it for 8 times as fast as you can?

 

[pullinbig]

So say you do 3 sets of 8, you pick like 50% of your 1 rep max and then rep it for 8 times as fast as you can?

not as fast as you can.

down quickly, pause and power back up. elbows tucked with a medium grip.

50% will be a good starting point.

3x6-8 is fine. swith it up every so often though.

 

[Firehawk734]

Gotcha. I'll do it just like that. Thanks! I'll send ya a clip for sure after i try it out this weekend.

 

[pullinbig]

aight