Weak Bench. Possible reasons?

Discussion in 'Fitness & Nutrition' started by andrey, Apr 5, 2007.

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  1. andrey

    andrey New Member

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    I can barely bench 170 at 210 lb.

    I pull 210 (rowing machine). My tricep pushdown is 180 lb. 70 lb skull crushers. I military press with 40 lb dumbbells. Lateral raises with 30 lb.

    I'm not sure where the weak link in the chain lies. Many of my friends can out-bench me with lower/equal stats mentioned above. My shoulders and tricep strength seem to be okay. And my chest development doesn't appear to be lagging behind. FYI, I have an unusually long (6' 8'') wing span and I'm 6' 4''.


    Anyone have any tips? Certain exercises to start doing? Possible weak points hindering bench? Any help is greatly appreciated.
     
  2. deuceforty

    deuceforty between rupture and rapture

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    do you have really long arms?

    when i was ~250 i had never worked out and i benched 185, but my arms were really wobbly (stabilizer muscles were nonexistant i guess)

    i have like a 78" wingspan
     
  3. andrey

    andrey New Member

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    I have an 80'' wingspan - I haven't met many people that can top that. :dunno: Not sure if this is significant.
     
  4. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    do u have experience people watch and analyze your body position during the lifts?

    i have a strong chest/bench, but i have weak tris and back.
     
  5. HardTech

    HardTech hungry

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    that's actually not a bad bench if you consider your shoulder and tricep strength

    just keep at it. Alternate high reps with low reps (do high reps one week, low reps the next week, etc.), switch it up with dumbells and remember to do your flyes
     
  6. ACLdestroyer

    ACLdestroyer OT Supporter

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    Just from the info youve posted I would say your shoulders are the weak spot. Although most of that info is useless.
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    at your strength level you shouldn't be worrying about weak points
     
  8. Chris3G

    Chris3G Bullshark Testosterone

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    wtf i've gone as high as 110's on seated overhead press and i do lateral raises with 30's :rofl:

    anyway like ceaze said you don't need to worry about specifics yet, those #'s seem in line to me, and your friends probably bench more because that's the only lift they care about.
     
  9. cavefish

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

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    Yeah I've pressed the 100's (my gym stops there) and I do lateral raises with 15-40's but by the time I get to the 40's my form is pretty much shit.
     
  10. kronik85

    kronik85 New Member

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    weak bench. weak mind.
     
  11. Layne Staley

    Layne Staley New Member

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    :ugh:
     
  12. apman0000

    apman0000 OT Supporter

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    .
     
  13. Drewski

    Drewski New Member

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    weak post
     
  14. evolude

    evolude OT Supporter

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    instead of pushing the weight up pretend ur pushing ur body away from the bar
     
  15. Drewski

    Drewski New Member

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    fixed
     
  16. evolude

    evolude OT Supporter

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    PR!!!





    wait... did i just admit to something?!?
     
  17. Memor

    Memor Active Member

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    :rofl:

    the gogz advice that whoever linked is pretty much spot on...and there's no way you lateral raise clean with 30s with those numbers
     
  18. GTLifter

    GTLifter Banned

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    nothing wrong with goin' hoggin'!!!!
     
  19. andrey

    andrey New Member

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    My military press is pretty weak indeed. My shoulders tend to hurt when I over-head press, so I use light weight.

    As for lateral raises. :dunno: I've been working out for the past year - consistently doing those 3x a weak. Started with 10s and slowly moved my way up. Maybe my 80'' wingspan has something to do with it.

    Thanks for all helpful comments.
     
  20. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    your shoulders BLOW
    Lateral raise always seemed like a dumb exercise to me, I never felt like I accomplished anything.
     
  21. GTLifter

    GTLifter Banned

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    I like the pump I get in my forearms when I use a thumbless grip.....
     
  22. Bobert

    Bobert OT Supporter

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    Weak shoulders. Military Pressing with 40 lb dumbbells is weaksauce compared to all your other numbers.
     
  23. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    seated or standing?

     
  24. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i love lateral raises..however i don't do heavy weight and never could?

    I usually dumbbell shoulder press with 100-120 lbs dumbbells, but then with lateral raises the most i can do is 40-45.
     
  25. Marix

    Marix OT Supporter

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    If that's a true form full ROM press, that is fucking impressive IMO.

    And yes to the threadstarter, I'd say your shoulders are holding you back a lot. It's not necessarily anything to do with your height or arm length. You should try and work on your shoulder strength to get them up to par.

    I do disagree slightly with some of the others that you shouldn't be thinking about imbalances. You shouldn't be obsessing over it, but I think it's sensible to identify a weak area and work on it, no matter what level you're at. Your bench is weak and you want to make it stronger.. I think that's a good thing and working on your weakest points will get you a bigger bench faster.
     
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