help with max bench?

Truck 44 · 02-19-2006, 11:27 PM

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:

135X10
225X6-7
280X6
315X5-6
335X2
then try for max

cable626 · 02-20-2006, 12:27 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.

guyfromkop2 · 02-20-2006, 09:13 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

Truck 44 · 02-20-2006, 12:56 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?

http://www.monstermuscle.com/SearchR...?CategoryID=10

guyfromkop2 · 02-20-2006, 01:14 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.

Truck 44 · 02-20-2006, 09:28 PM

how do you anchor the bands down? thanks for the help.

guyfromkop2 · 02-20-2006, 09:38 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.

ivydude · 02-20-2006, 09:40 PM

Quote:

Originally Posted by Truck 44

how do you anchor the bands down? thanks for the help.

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).

guyfromkop2 · 02-20-2006, 09:53 PM

Quote:

Originally Posted by ivydude

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).

those are a good way to do it too, just have to be careful the band doesnt roll up the bottom of the bench

Truck 44 · 02-20-2006, 10:38 PM

One more question if I only have the money to get one band right now which one would you recomend? Thanks

guyfromkop2 · 02-20-2006, 10:45 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

guyfromkop2 · 02-20-2006, 10:46 PM

purple is the #3

guyfromkop2 · 02-20-2006, 10:48 PM

and at ironwoody the #3 is $32 for a pair, and they will last forever as long as you take care of them

Truck 44 · 02-20-2006, 10:52 PM

thanks again, fixing to order #3's

ivydude · 02-20-2006, 10:55 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)
http://www.flexcart.com/members/elit...d=181&pid=1058

3 Board ($20)
http://www.flexcart.com/members/elit...d=181&pid=1059

ivydude · 02-20-2006, 10:58 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.

guyfromkop2 · 02-20-2006, 11:04 PM

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.

guyfromkop2 · 02-20-2006, 11:06 PM

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

ivydude · 02-20-2006, 11:46 PM

Quote:

Originally Posted by guyfromkop2

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

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?