squat and deadlifts up but bench still sorely lacking

Discussion in 'Fitness & Nutrition' started by PPen131, Aug 28, 2005.

Thread Status:
Not open for further replies.
  1. PPen131

    PPen131 Hook 'em! OT Supporter

    Joined:
    Jul 4, 2003
    Messages:
    4,230
    Likes Received:
    0
    Location:
    Houston, Tx
    so i'm on christophers' routine, and it's been working fairly well for me. my squat has improved from 200 to 245, deadlift from 175 to 250. however, i can't get over the hump on bench; i've been stuck at 185 for awhile now. any suggestions on what i can do to strengthen my chest? btw, i'm 5'10 145lbs
     
  2. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

    Joined:
    Jun 6, 2004
    Messages:
    34,659
    Likes Received:
    0
    Location:
    in austin at the studio or the dojo
    tried implementing foot drive, back arch, and grip?
     
  3. tryfuhl

    tryfuhl New Member

    Joined:
    Oct 4, 2003
    Messages:
    75,450
    Likes Received:
    0
    Location:
    MD/DC Metro
    technique nigggaaaaa
     
  4. nathanbx

    nathanbx New Member

    Joined:
    Sep 23, 2002
    Messages:
    4,374
    Likes Received:
    0
    Location:
    Peoria, Il
    I don't think technique is a big factor when he's only benching 185, I say eat more
     
  5. tryfuhl

    tryfuhl New Member

    Joined:
    Oct 4, 2003
    Messages:
    75,450
    Likes Received:
    0
    Location:
    MD/DC Metro
    his other lifts are going up, you'd need to eat more for squats and deads moreso than bench, right? and those are going up, he's probably flaring his arms and crossing his legs and shit
     
  6. nathanbx

    nathanbx New Member

    Joined:
    Sep 23, 2002
    Messages:
    4,374
    Likes Received:
    0
    Location:
    Peoria, Il
    when I used to be a little bitch and wouldn't eat cuz i was afraid of going over 170lbs, my squat and dead would go up some but my bench would never budge, :dunno:
     
  7. jackjohnson

    jackjohnson simple as something nobody knows OT Supporter

    Joined:
    Apr 5, 2002
    Messages:
    40,863
    Likes Received:
    0
    Location:
    Southern California
    if you are on christophers i imagine you are benching like 3x a week. i was stuck at 60 lb db's forever. i was benching once every 5 days. i rearranged my routine so i was benching once every 7 days and my bench shot up
     
  8. Soren

    Soren OT Supporter

    Joined:
    Oct 9, 2002
    Messages:
    37,551
    Likes Received:
    5
    Is christopher's routine more for BB or PL?
     
  9. tryfuhl

    tryfuhl New Member

    Joined:
    Oct 4, 2003
    Messages:
    75,450
    Likes Received:
    0
    Location:
    MD/DC Metro
    could be a beginner thing, true...
     
  10. tryfuhl

    tryfuhl New Member

    Joined:
    Oct 4, 2003
    Messages:
    75,450
    Likes Received:
    0
    Location:
    MD/DC Metro
    :rofl:
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

    Joined:
    Aug 24, 2004
    Messages:
    10,625
    Likes Received:
    0
    Location:
    Abu Dhabi, UAE
    neither.... fat people
     
  12. G-n-P

    G-n-P New Member

    Joined:
    Apr 21, 2005
    Messages:
    5,126
    Likes Received:
    0
    Location:
    Tulsa

    i can almost assure you that it is a technique issue.....you need to learn to get more muscles involved....start looking around the internet for bench technique articles focusing on lat recruitment and positioning, foot placement and leg drive, arch, bar placement, and remember 90% of a good raw press is a good decent.
     
  13. cavefish

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

    Joined:
    Oct 21, 2002
    Messages:
    12,898
    Likes Received:
    0
    Location:
    Tuscaloosa, AL
    Can you elaborate? I've noticed this to some degree, bringing the bar down in the right position to maximize power is always important, but I figured it'd be equally important in a shirted bench where you're trying to hit the groove.
     
  14. G-n-P

    G-n-P New Member

    Joined:
    Apr 21, 2005
    Messages:
    5,126
    Likes Received:
    0
    Location:
    Tulsa
    it is important in a shirted bench but in a shirt 90% is knowing your groove and training to use the shirt properly (correct positioning and fit, lockout work, etc)

    When I say decent what I mean is set-up. Being set up properly and then being able to bring the bar down to the correct spot (which is alot higher than a shirted press for me at least). Then being able to keep you lats and traps engaged and continually stretching them as you decend. If you wind up the rubber band enough you should fly out of the hole up until you fail soley b/c of weight.
     
  15. PPen131

    PPen131 Hook 'em! OT Supporter

    Joined:
    Jul 4, 2003
    Messages:
    4,230
    Likes Received:
    0
    Location:
    Houston, Tx
    i'm going to work on driving my feet. i've noticed that i often don't do it enough or even do it at all
     
  16. cavefish

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

    Joined:
    Oct 21, 2002
    Messages:
    12,898
    Likes Received:
    0
    Location:
    Tuscaloosa, AL
    As fast as possible while maintaining control.

    If you have problems using your lats, try gripping the bar really hard.
     
  17. G-n-P

    G-n-P New Member

    Joined:
    Apr 21, 2005
    Messages:
    5,126
    Likes Received:
    0
    Location:
    Tulsa
    lats and traps both need to contract up and back
     
  18. MikeTheVike1

    MikeTheVike1 OT Supporter

    Joined:
    Aug 29, 2002
    Messages:
    5,840
    Likes Received:
    0
    thats one of my problems also. I tend to spread my back so it feels flatter on the bench. I'll try and work on it.
     
  19. cavefish

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

    Joined:
    Oct 21, 2002
    Messages:
    12,898
    Likes Received:
    0
    Location:
    Tuscaloosa, AL
    Trying to pull the bar apart really helped me learn how to use my lats too.

    GNP, when you say "up and back," it should feel like I'm contracting at the top of a shrug?
     
  20. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

    Joined:
    Jun 6, 2004
    Messages:
    34,659
    Likes Received:
    0
    Location:
    in austin at the studio or the dojo
    I find it helps to have a mental checklist that you run through each time you lay down to hit a set of bench. I do the same step by step process of getting into the right form every time, helps me remember all the details.
     
  21. T-R-T

    T-R-T New Member

    Joined:
    Dec 4, 2004
    Messages:
    5,427
    Likes Received:
    0
    can you post this checklist
     
  22. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

    Joined:
    May 5, 2004
    Messages:
    6,973
    Likes Received:
    0
    Location:
    Brohio
    HEY YOU FORGOT TO ADD A QUESTION MARK DON'T EVEN ACT LIKE YOU DIDN'T I SAW IT FlRST YOU FORGOT IT YEAH YOU DID I SAW IT WITH MY OWN TWO EYES YOU MESSED UP ON PROPER GRAMMAR
     
Thread Status:
Not open for further replies.

Share This Page