bench press

Discussion in 'Fitness & Nutrition' started by BeanesCivic, Feb 23, 2005.

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  1. BeanesCivic

    BeanesCivic My Gerbil is faster than yours!!

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    Ok, i havent hit a plateau or anything, i was just curious.

    when people talk about gettin stuck on a bench press, you ask where(bottom or top,etc). what does that mean. which muscle is the weak point for each failure?
     
  2. Ilyusha

    Ilyusha Guest

    Bottom of bench press = near your chest
    Top of the bench press = just before lockout
     
  3. BeanesCivic

    BeanesCivic My Gerbil is faster than yours!!

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    i got that part of it, which muscles are to blaim for the failure?
     
  4. Blue Leaves

    Blue Leaves Active Member

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  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Bench Press

    1. Problem – Bar feels heavy or unstable
    Weak Point – Lats, posterior deltoids, external rotators, rotator cuff
    Coaching Point – Contract shoulder blades, requires a static contraction to maintain, drive upper back into bench upon concentric contraction

    2. Problem – Weak off of chest
    Weak Point – Bar too heavy, nobody fails off of the chest
    Coaching Point #1 – Lower the bar with your back, “springboard effect”, activate stretch reflex
    Coaching Point #2 – Develop accelerative strength, prolong rate of force production

    3. Problem - Stuck ½ way up
    Weak Point – Triceps
    Coaching Point #1 – Spread the bar with your grip, activate medial head of triceps
    Coaching Point #2 – Keep elbows positioned perpendicular under bar, any rotation outwards transfers the load to the shoulder capsule

    4. Problem – Pressing into the J-hooks
    Weak Point – Triceps
    Coaching Point #1 – maintain a straight bar path
    Coaching Point #2 – Do not push into bar, press yourself away from bar, create separation
    Coaching Point #3 – keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical advantage, any rotation outwards transfers the load to the shoulder capsule

    5. Problem – Butt rises from bench
    Weak Point – Incorrect technique, bar too heavy, bench too low
    Coaching Point #1 – Maintain correct posture, knees up, straighten legs or drive with heels
    Coaching Point #2 – Do not arch low back, arch upper back by contracting shoulder blades

    6. Problem – Head rises with eccentric lowering
    Weak Point – Incorrect technique
    Coaching Point #1 – Maintain correct posture, keep head down with chin tucked
    Coaching Point #2 – Concaving chest causes an increased distance for the bar to travel
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Bench Weak Points

    Missing at the top: If you miss at the top of the bench press it can be because of a missed groove or weak triceps. There are many ways to bring up your triceps listed earlier in this series.

    Missing on the chest: This can also be caused by many problems. First, lack of reversal strength and speed. This is where the speed training comes in. If you have any type of explosive strength then you should never miss off your chest unless the weight is too heavy in the first place.

    The second reason for missing off the chest can be a factor of weak starting strength after the press command. The bench shirt may also affect this as the tighter the shirt, the harder it is to get down, thus the harder it is to use reversal strength because the bar won't be able to come down as fast as without using a shirt. This means the lifter will pretty much be pressing from a dead stop. One of the best things for this is low pin presses with the bar just off the chest for max effort work or as a second movement for max sets of 3 or 5 reps. Make sure to pause on the pins for a second or two.

    Missing off your chest can also be caused by weak lats, upper back, and rotator muscles: Think of these muscles as your launch pad. If you don't have a solid base to press off, you're firing from a weak foundation. A few other things to help strengthen the bottom of the bench are close grip inclines, dumbbell work, and push-ups.

    Missing halfway up: This sticking point means the lifter is blasting the weight off the bottom very well and then dies a few inches off the chest. This can also be fixed with more bar speed as this will allow the lifter to bust through this sticking point.

    This can also be caused by weak triceps. The best max effort exercises for this problem are mid-position pin presses, two board presses, and floor presses.

    Bar flying off your chest and straight back into the rack: This is mostly a bench shirt issue. You either don't know how to use the shirt or you have a bad shirt. With a shirt you have to bring the bar low and not heave it off your chest. If you heave, the bar will fly back. You have to press the bar up off the chest and build speed as the bar leaves the chest. If your shirt is bad it'll also cause the bar to fly back.

    This problem can also occur because your shoulders are stronger than the triceps. You're trying to get the load off the triceps and onto where you're the strongest and that's causing the problem. On the flip side, it can also be because your shoulders aren't strong enough to keep the bar in the right path.

    Another technical reason this may happen: you aren't keeping your arms under the bar. This can happen if your wrists get folded back and the bar ends up being behind the forearm. If this happens, then the force isn't under the bar. These problems can all be fixed with proper coaching and training. Make sure your form is on and bring up the lockout power with specific triceps work and high board and high pin presses for max effort work.
     
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