help with max bench?

Page 1 of 2 12 Last
  1. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    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:

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

  2. Board Supporter
    cable626's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2005
    Age
    28
    Posts
    711
    Rep Power
    12838
    Level
    23
    Lv. Percent
    35.84%

    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.
  3. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    do board presses, 3 and 4 boards for 2sets of 5. it will help, or you could get some bands and start with them
    •   
       

  4. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    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
  5. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    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.
  6. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    how do you anchor the bands down? thanks for the help.
  7. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    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.
  8. Board Supporter
    ivydude's Avatar
    Join Date
    Nov 2004
    Posts
    233
    Rep Power
    238
    Level
    13
    Lv. Percent
    9.67%

    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).
  9. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    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
  10. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    One more question if I only have the money to get one band right now which one would you recomend? Thanks
  11. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    if you're using them for bench, get the purple one, but you should really save up for 2, it's a lot safer
  12. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    purple is the #3
  13. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    and at ironwoody the #3 is $32 for a pair, and they will last forever as long as you take care of them
  14. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    thanks again, fixing to order #3's
  15. Board Supporter
    ivydude's Avatar
    Join Date
    Nov 2004
    Posts
    233
    Rep Power
    238
    Level
    13
    Lv. Percent
    9.67%

    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
  16. Board Supporter
    ivydude's Avatar
    Join Date
    Nov 2004
    Posts
    233
    Rep Power
    238
    Level
    13
    Lv. Percent
    9.67%

    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.
  17. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    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.
  18. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    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
  19. Board Supporter
    ivydude's Avatar
    Join Date
    Nov 2004
    Posts
    233
    Rep Power
    238
    Level
    13
    Lv. Percent
    9.67%

    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?
  20. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    yea, on wed i do pause work, let it sit on my chest for a 2 count then press, helps work the bottom end
  21. Senior Member
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,378
    Rep Power
    214495
    Level
    33
    Lv. Percent
    51.06%
    Achievements Activity ProPosting Pro

    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.
  22. New Member
    chevelleman's Avatar
    Join Date
    Jan 2005
    Age
    31
    Posts
    41
    Rep Power
    140
    Level
    6
    Lv. Percent
    17.5%

    Quote Originally Posted by Jstrong20
    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.
    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.
    Nice numbers BTW. Good luck!
  23. New Member
    GettingSwole's Avatar
    Join Date
    Jan 2006
    Age
    28
    Posts
    22
    Rep Power
    118
    Level
    4
    Lv. Percent
    44.59%

    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.
  24. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    Quote Originally Posted by GettingSwole
    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.
    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.
  25. New Member
    GettingSwole's Avatar
    Join Date
    Jan 2006
    Age
    28
    Posts
    22
    Rep Power
    118
    Level
    4
    Lv. Percent
    44.59%

    Quote Originally Posted by guyfromkop2
    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.
    No offense taken bro.

    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.
  26. New Member
    anadrol75's Avatar
    Join Date
    Dec 2003
    Posts
    201
    Rep Power
    232
    Level
    12
    Lv. Percent
    96.82%

    IMO bands work well for training.
  27. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    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?
  28. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    Quote Originally Posted by Truck 44
    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?
    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?
  29. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    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?
  30. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    Quote Originally Posted by Truck 44
    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?
    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?
  31. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    and truck44 you should post your log here
  32. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    yup, I understand. Nope have not tried the boards yet, I was doing legs friday, but decided to play with the bands a little, so I could see what they were like, figure how to set them up, so it would not take so much time on chest day. plus I was excited to try them out.

    Thanks again for the help.
  33. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    Quote Originally Posted by Truck 44
    yup, I understand. Nope have not tried the boards yet, I was doing legs friday, but decided to play with the bands a little, so I could see what they were like, figure how to set them up, so it would not take so much time on chest day. plus I was excited to try them out.

    Thanks again for the help.
    yup no problem, anytime
  34. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    you know I have been thinking about posting my workout log here, but I could not make up my mind whether to or not. I think I will, it would give me a chance to get some feedback and maybe some suggestions, that will help my progress, or maybe someone else's.
  35. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    580
    Level
    23
    Lv. Percent
    83.4%

    Quote Originally Posted by Truck 44
    you know I have been thinking about posting my workout log here, but I could not make up my mind whether to or not. I think I will, it would give me a chance to get some feedback and maybe some suggestions, that will help my progress, or maybe someone else's.
    it's a good thing to do, my log is on 3 different boards, haha
  36. Registered User
    mab904's Avatar
    Join Date
    May 2005
    Age
    47
    Posts
    191
    Rep Power
    210
    Level
    12
    Lv. Percent
    56%

    I trained bench with bands for the first time today. Different feel to the weight and sorta unsteady the first time I unracked it, but I liked it. Have any of you guys used the mini bands on a hammer strength wide chest machine? Really awesome for the tris.
  37. New Member
    anadrol75's Avatar
    Join Date
    Dec 2003
    Posts
    201
    Rep Power
    232
    Level
    12
    Lv. Percent
    96.82%

    it will take a little time to get used to them. stick with it and you will not be let down.
  38. Banned
    BHR84's Avatar
    Join Date
    Dec 2005
    Posts
    11
    Rep Power
    0
    Level
    3
    Lv. Percent
    30%

    Hey, im new to the forum, i follow along alot but i just now joined. Im 17 and the best i have ever done on my bench is 325. I dont know alot about these bands you guys are talking about but i used to have that point where you get "stuck". I got the weight off my chest really good but i think it was the transition to my triceps. So i worked really hard on getting my tris stronger and no longer had the problem.
  39. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    BHR84, yea I have been concentrating on making my triceps stronger, I figured it would help, definately can't hurt. I even cut weight on stuff like skull crushers to make sure my form was perfect, it is now and I am working my way back up in weight.

    Update: did some pressing with the bands tonight, they are starting to feel better I am getting more used to them. I tried to work on my acceleration and explosiveness. I like the feel of the bands.
  40. Board Supporter
    Truck 44's Avatar
    Join Date
    Mar 2003
    Age
    35
    Posts
    427
    Rep Power
    355
    Level
    17
    Lv. Percent
    21.63%

    thanks for the Ideas on the warmup Jstrong20, I tried them tonight and it was an almost perfect warmup, worked really well for me. Thanks
  

  
 

Similar Forum Threads

  1. NEED HELP with the bench
    By xxjoker122 in forum Training Forum
    Replies: 5
    Last Post: 06-12-2010, 06:10 PM
  2. NEED HELP with the bench
    By xxjoker122 in forum Training Forum
    Replies: 33
    Last Post: 06-08-2010, 04:14 PM
  3. Need serious help with bench
    By wrasslin116 in forum Powerlifting/Strongman
    Replies: 26
    Last Post: 09-07-2007, 07:59 PM
  4. Need Help with Bench, Deadlifts, and Squat ?
    By The Paper Route in forum Exercise Science
    Replies: 5
    Last Post: 01-02-2006, 10:12 PM
  5. Need help with PCT for 4week e...MAX LMG cycle
    By ef nine in forum Anabolics
    Replies: 4
    Last Post: 07-23-2005, 01:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in