weak going up.....

Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/15, 10:02 AM ok the other day I did the bench like an animal thing. 245/6 255/5 265/4 275/3 280/2 290/1 and decline close grip bench press 225/5x5 Now my question is this, I have noticed that accelerating of my chest is a problem.....it feels slow. But once I get half way up( were tris kick in) the bar speeds up drasticly. I've been doing alto of partials.....of different heights( no boards) with varying grips......but any excercise to make the bottom 1/2 feel "stronger" Or is this just somthing thats normal? I just feel if my whole lift felt liek it did toward the top.....i'b be benching a whole lot more. suggestions? -------------- " The only true eye, is your minds eye"- plato

bropie Posts: 1,084 Joined: 2004/12/04	2005/04/15, 10:45 AM i dont know if this is right, but i think the bottom half of a bench press is focussing more on the shoulder joint than the elbow joint, thus the shoulders/chest more than the tris. perhaps strengthening rotator cuff/deltoids could give you the added push at the beginning????
snoopy13 Posts: 239 Joined: 2003/11/15	2005/04/15, 03:00 PM DB Presses for high reps (20) help that. What you could also do from what I was told is after you max effort and speed stuff do 2 sets to failure. Pick a weight and rep it out. Rotate from flat,incline,decline and seated press.
	2005/04/15, 03:29 PM Andrew I have a feeling that your chest(and possible front delts) is lagging as compared to your triceps...the lowest portion for bench is mostly chest......
thedominator Posts: 288 Joined: 2005/02/16	2005/04/15, 04:08 PM yup i think too that ur delts and chest are not as strong as the tris as menace said.. why don't u try an wide grip on ur bench?.. like about 6 inches wider from where u elbow makes a 90 degree angle with ur forearm?.. i think that'll put more pressure on ur chest making it more stronger... just my thoughts... -------------- A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME Me and My Body are competitors... we compete each other for different goals.. supplements are Helpers.. not the Drivers of Health wagon
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/15, 04:09 PM I think my shoulder is fine.......I can miltary fairly easily 185 5 times.......think I try what snoppy said. -------------- " The only true eye, is your minds eye"- plato
thedominator Posts: 288 Joined: 2005/02/16	2005/04/15, 04:09 PM sorry.. read it like this... why don't u try a wide grip on ur bench?.. like about 6 inches wider from where ur elbow makes a 90 degree angle with ur forearm?.. -------------- A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME Me and My Body are competitors... we compete each other for different goals.. supplements are Helpers.. not the Drivers of Health wagon
	2005/04/15, 04:53 PM I don't necessarily like the super wide grip idea because it places to much stress on the shoulders.... I would just do shoulder wide grip(normal)....and do heavy sets with it.....i am not sure how your grip is...but maybe spreading your hands another couple inches with each hand is an idea you can try..... You also need to strengthen your shoulders Andrew....185 for 5 needs to be higheron military press....with your bench...it's lagging in terms of numbers....I struggle with this lift myself but I think it's critical to improving your bench.... what snoopy said is a good idea...that's basically what i do....I go down to 225 after I finish with my main working sets...and rep out as many as I can for a set or two....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/15, 06:10 PM well the way I military is different.....I set the spot bars under my chin.....I unrack it, lower it down, let it rest on bar......then press... and repeat. Doesn't keep stress on the shoulder muscles......but it makes it dead weight. I never do military press that much.....because of cheerleading......but now i'm not into it, i'm just now geting back into military pressing. I mean if I can hold a 135lb girl in the air with one arm.....I don't think shoulder strength is the prob lol. -------------- " The only true eye, is your minds eye"- plato
smallbig Posts: 86 Joined: 2004/12/27	2005/04/15, 06:51 PM maybe its just all in your mind
snoopy13 Posts: 239 Joined: 2003/11/15	2005/04/15, 09:25 PM andrew doing that after your speed and max stuff is awesome. Try for flat bench 185,225 or 275 and for DB's try 50,75,100. See how many reps you can do with each and rotate them every week. Also, for triceps try to do this: Barbell Extensions to throat,chin,nose or forehead {just choose one} and superset them with Elbows out extensions {Db's}. For the barbell extensions you will wanna do 6 sets of 5 reps. Go as heavy as possible each set going up in weight until you make a 5rm max. Superset the dumbbells with lighter weight for 12-15 reps after each set of barbell extensions. These work amazing too.
	2005/04/16, 05:19 AM Andrew I know what you mean I got same problem with my shoulder training...I alwaays seem to skip it or half ass it..so my military press is also quite weak...nut now I am trying to do it more consistantly....and now all of a sudden my bench is creeping up...
snoopy13 Posts: 239 Joined: 2003/11/15	2005/04/16, 09:26 AM Also, if you are having problems at the bottom part of the lift your lats are the weak point. If you have no problem at lockout your triceps really arent the problem. Do a lot of rows. Chest supported rows,cable rows, db rows etc...Maybe even some extra rear delt work.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/16, 06:00 PM usually on dynamic days......i do s shoulder circuit of 21's.......7 front, 7 side, 7 rear laterals....next set i do side laterals, then rear then front......then back, side, front 4 or 5 rounds.........then on max day I do 5 sets of 5 military. -------------- " The only true eye, is your minds eye"- plato
rev8ball Posts: 3,081 Joined: 2001/12/27	2005/04/18, 12:18 PM Also, check your training for your lats, that is, for lateral movements (not pulldowns, etc.). When benching, you should be lowering the bar with your lats, thereby helping conserve the power for the lift off of the chest. -------------- Michael Nothing personal.... Strictly business.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/18, 01:54 PM SO would doing pullovers on a cable machine help with that? Or using the lat tower...cankeeping may arms straight "pull" it down? -------------- " The only true eye, is your minds eye"- plato
snoopy13 Posts: 239 Joined: 2003/11/15	2005/04/18, 02:37 PM Do alot of rows. Mostly chest supported rows. But, any rows will do.
rev8ball Posts: 3,081 Joined: 2001/12/27	2005/04/18, 03:26 PM To quote Dave Tate: "Train the lats on the same plane as the bench. I'm talking about the horizontal plane here. In other words, you must perform rows, rows, and more rows. If you want to bench big then you need to train the lats. When you bench you're on a horizontal plane. So would it make sense from a balance perspective to train the lats with pulldowns, which are on a vertical plane? Nope. Stick to the barbell row if you want a big bench." -------------- Michael Nothing personal.... Strictly business.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/18, 10:28 PM ahh ok, I been mainly doing pull ups, or some form of them -------------- " The only true eye, is your minds eye"- plato