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2005/04/15, 01:25 AM
im 6'4 , 210 with a 6'10 wingspand, ive got good deadlift(425), good sqat(335) but i can only bench 200, any suggestions
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2005/04/15, 02:21 AM
it depends on the weakness in your bench....
you may want to work on your triceps, front delts, and chest overall......
your advantage in deadlift(your long arms)....are a disadvantage in bench press in terms of leverage....
you may want to try a wider than usual bench press grip...however this will place more pressure on the shoulders.....my guess is your triceps/delts are your weak link...I would do close grip bench press with reps of 3 for 3-4 sets....and then do heavy french press or heavy pushdowns with a /\ bar....
try to work on powerlifting form in general....try to get as much arch in your lower back as you can...press shoulders/butt deep into the bench...squeeze bar like you want break it in half....spread your feet wide for stability and dig your feet underneath you.....move bar straight up and down...
try to do floor barbell presses, dumbell floor flyes, rack presses of top 1/3, board bench presses...etc...also try heavy Dips....
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2005/04/15, 09:39 AM
longer arms are a disadvantage to benchers. Every inch counts and the longer you have to press. the harder it is. You can overcome it just keep trying.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/04/15, 01:19 PM
i figured that my tris were the weak link, i have no problemm getting the bar 6 inches off my chest but then i just fail , i also forgot to mention that im kinda limited to what i can and cant do in the gym, ive popped my shoulder out twice (football) and have had 3 surgeries on it, since then i havent even been able to do any dips at all and dont think i ever will
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2005/04/15, 01:45 PM
6'4" with a 6'10" wingspan? Holy crap you have some long arms! :surprised:
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2005/04/15, 05:00 PM
yea you're at a huge disadvantage with this lift...
but I really suggest you start 'deadlifting' you have a huge advantage in this lift and it's strengthen core/legs/forarms....this lift is 2nd best at recruiting most muscles....I am shocked you're playing football....you seem like a perfect fit for basketball with those stats.....amazing reach...I'd kill for that lol...
your triceps are definitely the culprit for your weak bench....but like I was saying...try what I told you....to overcome your leverage disadvantage you'll need to pack on a lot fo weight....you can easily get to 300lb....or even more at a fairly lean bodyweight and be able to bench a lot....
I am not sure how heavy you can lift...if you had shoulder surgeries....but this will mostly hit your triceps...
close grip bench press(12*,3,3,3)
Pushdowns with /\ handle on pulldown station(12*,3,3,3)
since you can't do dips....you can try to do fairly heavy Kickbacks for a couple of sets of 6-8 reps..... on top....so that you do a total of around 8 sets for triceps...
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2005/04/15, 06:50 PM
you could work on your set up, squeesing the shoulder blades togeater and getting a good artch will make the distance a lot shorter. when i do that i cant unrack the bar because my arms are locked out already.
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2005/04/16, 10:59 PM
also i'd go with a medium grip......arms and elbows 90degrees with bar. As you go up drive your elbows to 8 and 4 o clcok. A medium grip, well use equally chest tris and lil shoulder trouble.
Also a reverse grip bench.... takes the shoulder almost completly out of lift........however you need strong wrists.
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" The only true eye, is your minds eye"- plato
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2005/05/08, 08:01 PM
The amount of “support” muscle has almost nothing to do with the strength of these muscles. For example, I have a very small chest and shoulders, and I can bench 225 weighing in at 135. I see people twice my size struggle with 135 all the time, and im sure they have much more “support” muscle than I do. Besides the triceps are the main movers in the bench press. Also, your “pro” friend sounds like he doesn’t know what he is talking about. People with long arms are at a disadvantage not because of their shoulders, but because at the point where the bar touches their chest, their muscles are stretched much further than normal, mostly the triceps. That, and in moving the bar further, you do more work on the load. Besides, my right clavicle points more upwardes than the left one because I broke it twice
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/05/09, 10:04 AM
So your telling me that someone with long arms has the same length forearm as someone with shorter arms. I dont think so. And I never said that I created extra muscles when i broke my collarbone. But you said that the amount you bench is directly dependent on how far upwards your clavicle points. Sounds like bull to me, especially cuz i am yet to read a single study showing ANY relation between degree of the clavicle and amount of weight lifted on bench press.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/05/09, 05:23 PM
yes... and in being longer, regardless of proportionality, at the point in which the bar is resting on the chest, the elbow joint is further back, and as a result, the muscles of the pectorals as well as the triceps and laterals are in a greater stretch. However, this by no means you can not achieve a higher bench... I dont care what anyone says, but genetics should never be that factor that you use to say "i cant". train hard, and you can break all the stereotypes.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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