bench question

Discussion in 'Fitness & Nutrition' started by º¿º, Mar 13, 2007.

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  1. º¿º

    º¿º OT Supporter

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    when i bench heavy i have no problem pushing the weight up once its halfway up or so. what muscles are working the most when you are pushing off your chest, shoulders? and what are ways to improve this?
     
  2. Mojo

    Mojo New Member

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    triceps, delts, and lats (if assuming you were using a PL technique).

    board presses, rack lock outs, and direct tricep/delt work has helped my flat bench.
     
  3. gnp

    gnp New Member

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    most likely you have technique problems...

    when you fail at the bottom it is a sign the weight is too heavy, you aren't able to generate force quickly enough, you have weak shoulders and lor lats, or your technique is screwed.
     
  4. Tiresias

    Tiresias New Member

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    As a trainer once told me, when the weight gets down to the 4-inch mark, you gotta just tighten up and "explode" it back up. Get it in motion, and follow through.
     
  5. cavefish

    cavefish You ain't a crook son, you just a shook one

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    He said he doesn't have problems at lockout. For raw benchers, even with a PL style technique, getting stuck at the bottom seems to be a chest/shoulder issue. At least in my experience.

    As far as board presses go. I'd keep it at 3 and below if you're a raw bencher. One thing I like to do is start at 3 and work my way down, trying to keep the weight the same or as close to it as possible.
     
  6. GTLifter

    GTLifter Banned

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  7. bigdamray

    bigdamray New Member

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    weak chest
     
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