have a problem.

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    Unhappy have a problem.


    I need some advice from someone in the power lifting realm. Today we did chained bench, and I felt great. After chains I did a burnout set of 205 for 8 which is pathetic. After chest I went on to close grip bench for triceps, this is when I realized I have a terribly weak chest. I close griped (hands 6-7 inches apart) the same weight that I benched. So me being able to close grip roughly the same weight that I can bench is telling me my triceps are strong and my chest is severely lacking. My powerlifting coach was looking at me like I had 3 heads, and didn't even know what to say. Any advice is appreciated

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    Quote Originally Posted by james1 View Post
    I need some advice from someone in the power lifting realm. Today we did chained bench, and I felt great. After chains I did a burnout set of 205 for 8 which is pathetic. After chest I went on to close grip bench for triceps, this is when I realized I have a terribly weak chest. I close griped (hands 6-7 inches apart) the same weight that I benched. So me being able to close grip roughly the same weight that I can bench is telling me my triceps are strong and my chest is severely lacking. My powerlifting coach was looking at me like I had 3 heads, and didn't even know what to say. Any advice is appreciated
    205 for 8 on a burnout is not pathetic. How are your shoulders. Cant have a good bench without good shoulders. Some peoples bodys are not built for heavy bench, like myself. Bench isnt the true measure of your strength overall anyway, i believe that is reserved for squat and deadlift. just my opinion.
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    Quote Originally Posted by dedlifter1 View Post
    205 for 8 on a burnout is not pathetic. How are your shoulders. Cant have a good bench without good shoulders. Some peoples bodys are not built for heavy bench, like myself. Bench isnt the true measure of your strength overall anyway, i believe that is reserved for squat and deadlift. just my opinion.
    Good post. totally agree.

    When bench pressing, one uses so many muscle other than pecs. Triceps, delts, and lats are all hit when bench pressing.

    When I want to increase my bench press weight, I focus on other exercises, such as floor presses, board presses, weighted dips, etc...Don't just rely on your bench press to get that number up...

    That's just what I found that works for me...
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    I had a very similar problem and my college strength and condition coach suggested doing DB tri sets where you start with shoulder press, then tri extensions, and end with db bench in order to tire out your other muscles and force you to concentrate on ur chest. He said the chest is a generally lazy muscle and you need to focus on actually fully engaging it to see improvement
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    Quote Originally Posted by dedlifter1 View Post
    205 for 8 on a burnout is not pathetic. How are your shoulders. Cant have a good bench without good shoulders. Some peoples bodys are not built for heavy bench, like myself. Bench isnt the true measure of your strength overall anyway, i believe that is reserved for squat and deadlift. just my opinion.
    I think my shoulders are strong for my size, for Db shoulder press i do 45x8 50'sx8 55x8 then 60's for 8. My squat and deadlift are excellent, my hang cleans are great, everything is strong as hell, then my bench just makes me look like a girl. I don't think its my tricep or shoulders, I think I just have a weak chest.
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    Quote Originally Posted by james1 View Post
    I think my shoulders are strong for my size, for Db shoulder press i do 45x8 50'sx8 55x8 then 60's for 8. My squat and deadlift are excellent, my hang cleans are great, everything is strong as hell, then my bench just makes me look like a girl. I don't think its my tricep or shoulders, I think I just have a weak chest.
    Where your pectoral attaches to your shoulder is linked to your bench. I have exact same problem. no worrys tho. I knew a guy who had surgery and they reattached his pec in a slightly different place to his delt and when he healed, his bench had gone up 40 lbs.
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    It could be that your regular bench grip is actually a little wide. Even if you place them around the same place most other people do. Your body could be different and your ideal bench grip is actually closer than most peoples.

    So try moving your hands justa little wider than your close grip bench, as your regualr bench grip.

    I recently moved my hands in and I am stronger there.
  

  
 

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