help with max bench?
- 02-20-2006, 12:27 AM
help with max bench?
so far my best bench is 370 after working up to it, through some sets. My goal is to get atleast 405. I am having a problem with a sticking point in the middle portion of the bench press. I bench in a very controled manner, I touch my chest pause for a second then press it. I can push more than 370 off my chest but I have that sticking point, so far 370 is the most I have been able to lock out. It is almost like a dead spot. any advice on how to get past this sticking point? I am trying strengthen my triceps, I thought this may be my weak link. Any suggestions. Thanks
here is an example of some of my sets and reps working up to the max:
then try for max
- 02-20-2006, 01:27 AM
nice bench, 370 is awesome.
you may want to try some WSB principles.
if you decide to do it or not, you can use a board press for the spot that you usually get stuck at. I made a board thats about 4" above my chest--my sticking point.
- 02-20-2006, 10:13 AM
do board presses, 3 and 4 boards for 2sets of 5. it will help, or you could get some bands and start with them
02-20-2006, 01:56 PM
I am not sure exactly how to do the board presses, I will have to look it up. I was thinking of getting some bands and trying them, is there any that you recomend? I was thinking about these, what do you think?
02-20-2006, 02:14 PM
board presses are basically you get 2, 3 or 4 2x4's, cut them in a little bit longer than 12-15" pieces and nail them together, then have someone hold them on your chest and just bring the bar down to the board and press it back up.
and i got my bands from here http://www.ironwoodyfitness.com/Fitn...ess_bands.html
if you get them from there just get the intermediate package, it's all you really need for now.
02-20-2006, 10:28 PM
02-20-2006, 10:38 PM
some benches have band attachments, but we have 160lb dumbells i use, basically i put on end on the dumbell, bring it over the bar then down on the dumbell again(you need 2 people do to this at the same time). i put the dumbell right where the bar would hit my chest. make sure you have a good spotter though and have him pay very close attention, that bar can get wild really quick if you're not used to it. look at my saturday workouts, that's my top end work day. if you dont get it remind me and i'll take a picture on saturday for you.
02-20-2006, 10:40 PM
If you have 2 bands (1 per side) you can anchor each down with a heavy DB. If you have only one band, you can run it underneath the bench from one side of the BB to the other (be sure to have a person to help pull the band at the same time as you so the weight is distributed evenly).Originally Posted by Truck 44
02-20-2006, 10:53 PM
those are a good way to do it too, just have to be careful the band doesnt roll up the bottom of the benchOriginally Posted by ivydude
02-20-2006, 11:38 PM
One more question if I only have the money to get one band right now which one would you recomend? Thanks
02-20-2006, 11:45 PM
if you're using them for bench, get the purple one, but you should really save up for 2, it's a lot safer
02-20-2006, 11:46 PM
02-20-2006, 11:48 PM
and at ironwoody the #3 is $32 for a pair, and they will last forever as long as you take care of them
02-20-2006, 11:52 PM
02-20-2006, 11:55 PM
I'd really make a 2 and 3 board press (as GFK2 recommended) if I were you as well. It sounds like there's a very specific range of your bench that you are having problems with.
If you don't want to buy the boards, and make them yourself, here are some ready made options:
2 Board ($18)
3 Board ($20)
02-20-2006, 11:58 PM
Also when doing the board presses, take a medium grip, and when doing band presses or any dynamic bench work take a medium grip for half your sets and a "closer" grip for the other half.
02-21-2006, 12:04 AM
no problem, anytime you need help just ask. and take a tape measure to the gym, hold the bar right about wehre you get stuck, have someone measure it and do boards from below where your sticking point is.
and the elitefts stuff is really nice, but a little too pricey for my tastes.
02-21-2006, 12:06 AM
actually, i was told to take a competition grip(wide grip index fingers on rings) on board work for all sets. and if you do pause work do a closer grip, ring finger on rings
02-21-2006, 12:46 AM
I think the grip would depend more on muscle weak-points more than anything else, but most WSB programs I've see use a medium grip. I think if you're weak in the middle of the lift it may help to emphasize the tris a little more on board work and then bring it out on the regular BB press (theoretically you'll be adding more chest muscle then to your then stronger tri's). Also, when you say "pause work" do you do that without boards?Originally Posted by guyfromkop2
02-21-2006, 01:08 AM
yea, on wed i do pause work, let it sit on my chest for a 2 count then press, helps work the bottom end
02-21-2006, 03:42 AM
You are probably arleady able to bench more than 370 but it looks like your doing to many reps in the warm up. Try doing 50% 5 reps, 60% 3, 70% 2, 80% 1, 90% 1, 95% 1. So basicaly for 370 it would go 185x5 225x3 260x2 295x1 335x1 350x1. Also if your sticking point is in the middle you might want to try floor presses with a medium to wide grip.
02-21-2006, 07:58 PM
I'm with jstrong on this one. I have worked with floor presses in the power rack many times and they really help work the top of your bench. The great part is that you can adjust the height so you can start where you are already sticking. If you really want to have some fun you can put some chains on the ends of the bars for added resistance.Originally Posted by Jstrong20
Nice numbers BTW. Good luck!
02-22-2006, 01:05 PM
As far as bands are concerened I have used both the "Iron Woody" and the "Jumpstreatch" sold by EFS. The Iron Woody bands are no where close to the qualty of the jumpstreatch bands. Spend the extra few bucks and by the JS ones, in the long run you will not regreat it.
02-22-2006, 01:24 PM
this isnt me trying to sound like a dick, but how so? i forgot both of my purples one day, so i used one of my purples from ironwoody and then one of the elite purples that my gym had, and honestly there was no difference in the tension on either side.Originally Posted by GettingSwole
02-22-2006, 01:36 PM
No offense taken bro.Originally Posted by guyfromkop2
The quality of the JS ones is much higher. The tension my be similiar but the durability and the "feel" is much better with the JS ones. Maybe my gym got a bad batch of IW bands, all I know is what I have experienced which is the IW bands fail much sooner and just look/feel to be a lower quality then the JS bands.
02-26-2006, 01:15 PM
02-26-2006, 08:16 PM
tried the bands a little bit on friday, it felt really unsteady, I had to fight with the bar to keep it under control, is this normal, till you get used to it?
02-26-2006, 08:27 PM
yes, the first time i did it thank god i had boards on my chest, because it came right down and pinned me to the bench. the second time i did them it was a lot better, you knwo what's going on. how did you end up anchoring the bands?Originally Posted by Truck 44
02-26-2006, 09:02 PM
I used our gyms 110lbs dumbells, those are the heaviest we have in our gym. I think I need to play with dumbells positions some, it felt like the bands were pulling the bar out of my power groove a little bit.
I looped one end of the bands on the dumbell pulled the band over the bar, and looped the other end of the band on the dumbell. Is this the right way?
02-26-2006, 09:13 PM
yup that's the right way, and i put the dumbells right where the bar would touch my chest(my raw groove is top of belly to face) basically when the bar is on top of the boards or belly the bands are perpendicular(sp?) to the ground, understand? did you do them off of boards too?Originally Posted by Truck 44
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