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What's wrong with your bench and how to fix it

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Ant
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2003/11/26 13:57:49 (permalink)

What's wrong with your bench and how to fix it

At the request of newly beanieless MikeyFive a repost from Veganlifters journal:
quote:

Sounds like a good plan to me. I like this little westside cult that is starting to develop on MT [:P]

Heres a question, does anyone know of a list which is something like


sticking point | weakness | exercise
immediately from chest | bar speed | speed bench
just before lockout | triceps | 3 board press
etc..


Something like this for the bench (and possibly squat/dl) would be very handy IMO.



Anyone know of anything like this, I'd expect the elitefts guys to have done one but I can't find it, maybe everyone here could add stuff and we could knock together our own?
#1

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    tbowman
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    RE: What's wrong with your bench and how to fix it 2003/11/26 14:30:10 (permalink)
    One thing I'm going to try this upcoming training phase is deadlifts
    from a 4 " wooden platform to help with weakness breaking the floor.

    I tried the box squats and they were tough, but I may continue with them alternating weeks. I don't really have any answers for bench, board presses sound feasible
    #2
    suggy3001
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    RE: What's wrong with your bench and how to fix it 2003/11/26 15:17:15 (permalink)
    weakness off the chest I would do bottom position benching in a rack. Isnt it the front delts which largely move it there, so maybe some heavy shoulder work as well (unless Im completely wrong :) )
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    MikeyFive
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    RE: What's wrong with your bench and how to fix it 2003/11/26 16:09:04 (permalink)
    Yeah, I'll have a go at the bench one.

    Problem from the chest:
    delt, pec or lat weakness. Bottom position benching in the rack, heavy shoulder work, floor press. Lat work in the same range of motion as bench press, for example bar rows or chest supported rows.

    Problem in the middle of the lift
    Probably due to lack of speed allowing for a smooth transition from the bottom portion of the lift to the lockout. Speed benching, balistic benching, explosive bottom position benching.

    Problem near lockout
    Tricep weakness. Heavy rack lockouts, close-grip bench, bench with bands, JM presses, Tate presses
    #4
    help2001
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    RE: What's wrong with your bench and how to fix it 2003/11/26 16:39:35 (permalink)
    M5, Simmons says that the theory about lat work on the same plane as the bench is good but its best to have pull ups or a similar move in the cycle as well

    Bottom off the chest
    cambered bar work, dumbells, dips, ultra wide grips, push press etc

    middle
    different grips for speed bench,

    top
    just what M5 said
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    MikeyFive
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    RE: What's wrong with your bench and how to fix it 2003/11/26 16:51:46 (permalink)
    quote:

    middle
    different grips for speed bench,

    I fail to see how using different grips lets you produce more force through the motion of the press. If you've got a weakness in the middle of the lift then its about a problem with force production, not a specific muscle weakness. Changing grip width only alters muscle recruitment between triceps delts and pecs
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    scruffy
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    RE: What's wrong with your bench and how to fix it 2003/11/26 19:24:05 (permalink)
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=64925 this will explain a few things
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    help2001
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    RE: What's wrong with your bench and how to fix it 2003/11/26 20:46:42 (permalink)
    I see what ya mean M5, TBH Im just regurgitating knowledge read from elitefts.com

    I think the different grips are just an adaptation thing. Each set is different so you should be pressing slightly different so you develop the use of speed using different muscles
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    Ant
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    RE: What's wrong with your bench and how to fix it 2003/11/27 08:54:27 (permalink)
    Thanks for all the input guys, quite a list is on the go here! Anyone have anything else to add?
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    MikeyFive
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    RE: What's wrong with your bench and how to fix it 2003/11/27 13:44:21 (permalink)
    Can comeone have a go at doing it for deadlift and squat as well, because thats a lot more complicated than problems with the bench in my opinion. For instance, if your hips come up before your back in the squat, what muscles are deficient?
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    big pete
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    RE: What's wrong with your bench and how to fix it 2003/11/27 17:10:52 (permalink)
    alternating the width of grips whilst benching changes the timing of which muscles come into play.
    closer grip and the triceps take most of the stress from the chest. ultra wide and the triceps are only majorly recruited right close to lock-out, for the rest of the movement its pure chest and front delts. moving from one to the other just makes sure that you are going to be strong all the way through the movement and hopefully eliminate sticking points.

    does that make sense?
    #11
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