Explosion upwards help??

[Winter]

Hey guys. Whever I bench and I go heavy, I always seem to get stuck on the bottom of my lift. What should I do to help this? I have no problem with lockingout, its just the explosion upwards gets me.

 

[pullinbig]

Hey guys. Whever I bench and I go heavy, I always seem to get stuck on the bottom of my lift. What should I do to help this? I have no problem with lockingout, its just the explosion upwards gets me.

any type of benching that a pause is used at the bottom of the movement

 

[adidamps2]

any type of benching that a pause is used at the bottom of the movement

rack presses?
board presses? right.
florr press..or is this more for mid points and upward?

 

[Winter]

Rack Presses really only help lockingout, same with Boardpresses, no?

 

[huskyguy]

also there are isometric and plyometric exercises that will help with explosive power.

 

[adidamps2]

Rack Presses really only help lockingout, same with Boardpresses, no?

if you rack press with the safety bars low and close to your chest and start the lift from there you will be working on the press up/explosion end.

 

[Winter]

if you rack press with the safety bars low and close to your chest and start the lift from there you will be working on the press up/explosion end.

I suppose so, but rackpresses are generally to help you lockout, I thought?

I hate doing paused benching, is there any other alternative?

 

[adidamps2]

I suppose so, but rackpresses are generally to help you lockout, I thought?

I hate doing paused benching, is there any other alternative?

its all in were you place the safety racks..place them low and starting your bench form the bottom end will work the bottom of the lift..your essentially starting from the pause and pressing upward.

 

[adidamps2]

also if you have a good spotter heavy negatives may help too.

 

[Winter]

Would doing half reps work on my explosion upwards meaning that I have the bar down on my chest and I push half way up and then put the bar back down again? I will not be locking out at all until the last rep?

 

[adidamps2]

i wouldnt see it hurting any. but it almost the same as paused benching too in the aspect that you will almost always have the bar paused on your chest.

 

[pullinbig]

I suppose so, but rackpresses are generally to help you lockout, I thought?

I hate doing paused benching, is there any other alternative?

why you hate pased benching? its the most effective way to bring up your bottom end power. your only as strong as your weakest link on a given lift.

 

[AngryMuscles]

how long do one pause when doing such??? 3 seconds?? 5 seconds?? 10 seconds??

 

[pullinbig]

solid 2 count.

 

[xbobx]

Would doing half reps work on my explosion upwards meaning that I have the bar down on my chest and I push half way up and then put the bar back down again? I will not be locking out at all until the last rep?

I have been doing half reps and it has helped me out some......what I have been doing is my normal bench work and go through most of my sets and for my final two I drop it down to a lower weight and I do 10-12 slower reps.

Today this is what I did for flat bench:
135*10
225*8
245*5
265*3
135*12 half rep
135*10 half rep

Its really not much work I do with the half reps but it has helped me outenough to count for something. When I do incline and flat dumbbells too I try to throw a set or two of 1/2s in there too but thats just what I do.