Bench press help
01-11-2005, 04:35 PM
#1
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Bench press help
Right, when i train my chest it doesnt feel like i've trained it when i've done, neither does it ache the next day, basically i think the problem is with my arm's, i do 4 set's 1@12 reps 1@10 reps 1@8 reps and the final set to failure, i increase the weight slightly each set. when i try putting the weight up i can get the bar off my chest upto mid press no problem, its when my tri's have to start working to extend my arms that i fail, could this be why my chest isnt getting worked hard enough? is it possible to do like a half press so i'm just using mainly my chest? could it be technique? how far up my chest should the bar be? any ideas/tips/help would be great 
01-11-2005, 09:11 PM
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You are only as strong as your weakest link and in this case, and I am similar, it is your triceps.
What I would suggest is making sure you have a good tricep routine as well and do it on a different day to chest (do it after chest day to
)
Two really good tricep exercises are
Close grip bench press - Hands 3-5 inches apart on the centre of the bar (watch your wrists)
and
Skull crushers - lying on a bench with an EZ bar, upper arms/elbows pointing to the ceiling and then lowering the bar to your forehead and press back up. Start light and work your way up. too heavy too quickly and you'll hurt your elbows.
These two can add real strength to your tri's and help with the all important lockout phase which is what it sounds like you are struggling with.
I personalluy have never got on with flat benching as my shoulders have always taken over too much. As was stated above, using dumbells really helps, along with doing dumbell flyes where you have your palms facing each other and lower the bells in an arch out to your sides.
Also to help your chest and your triceps, do wide grip dips and progress to hanging weight from your waist. The gym should have a belt with a chain on so you can hang weights. This helps the outside of your chest as well as strengthen your triceps.
Also - leave your ego at the door. If you can't lock out fully with a weight for at least 5 reps, then it is too heavy. Drop it back down and build up slowly so you can do it properly. You may find you only need to take of 5 kg.
What I would suggest is making sure you have a good tricep routine as well and do it on a different day to chest (do it after chest day to
)Two really good tricep exercises are
Close grip bench press - Hands 3-5 inches apart on the centre of the bar (watch your wrists)
and
Skull crushers - lying on a bench with an EZ bar, upper arms/elbows pointing to the ceiling and then lowering the bar to your forehead and press back up. Start light and work your way up. too heavy too quickly and you'll hurt your elbows.
These two can add real strength to your tri's and help with the all important lockout phase which is what it sounds like you are struggling with.
I personalluy have never got on with flat benching as my shoulders have always taken over too much. As was stated above, using dumbells really helps, along with doing dumbell flyes where you have your palms facing each other and lower the bells in an arch out to your sides.
Also to help your chest and your triceps, do wide grip dips and progress to hanging weight from your waist. The gym should have a belt with a chain on so you can hang weights. This helps the outside of your chest as well as strengthen your triceps.
Also - leave your ego at the door. If you can't lock out fully with a weight for at least 5 reps, then it is too heavy. Drop it back down and build up slowly so you can do it properly. You may find you only need to take of 5 kg.
01-11-2005, 09:16 PM
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Oh and avoid half movements, always train with a full range of movement. It only takes one day when you are not feeling upto scratch for you to go too low and hurt something. I know this doesn't necessarily apply to benching as the range is in the lower half, but proper develpment will happen only if you train in the full range.
Some people used to do short movements (I've seen people load a bar with 400lbs on squats and their arse barely lowers 2 inches) this has no merit whatso ever in my opinion.
If you asked them to go an inch lower, they'd hit the floor.
Some people used to do short movements (I've seen people load a bar with 400lbs on squats and their arse barely lowers 2 inches) this has no merit whatso ever in my opinion.
If you asked them to go an inch lower, they'd hit the floor.
02-11-2005, 07:35 PM
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cheers lads, good advice there.
No ego here paul, wasnt loading the weight up really, have only just started, the weight i was using was as follow's
12 x 35kg
10 x 40kg
8 x 42.5kg
then 45kg to failure, but i failed before i did enough reps to matter.
Seems your right mate, today place's that ache are tri's, shoulder's and elbow's nothing in my chest, i will drop the weight for the flat press and try your routine for the tri's
Cant do the incline press as i feel my back twinge a bit (i suffer from a bit of a weak back) so i left that one as the last thing i want is more back trouble, will try the dumbell press though and see how that goes.
No ego here paul, wasnt loading the weight up really, have only just started, the weight i was using was as follow's
12 x 35kg
10 x 40kg
8 x 42.5kg
then 45kg to failure, but i failed before i did enough reps to matter.
Seems your right mate, today place's that ache are tri's, shoulder's and elbow's nothing in my chest, i will drop the weight for the flat press and try your routine for the tri's
Cant do the incline press as i feel my back twinge a bit (i suffer from a bit of a weak back) so i left that one as the last thing i want is more back trouble, will try the dumbell press though and see how that goes.
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08-11-2005, 10:55 AM
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You could also try Tate press, as a supplemental lift. Its good tricep isolation, and it works all three heads of the tricep muscle, which not many lifts do.
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