Tips on bench pressing
Krueger92
Posts: 109 Member
I can db press 100 pounds each hand for reps. But I can only bench press 185. Any body have any pointers or suggestions on how to go about increasing it?
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Some rounds of barbell overhead press for a few weeks, and hit some dips, or even weighted dips if you can. Also some 1.5lbs plates to help you push past what might just be a mental block.0
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I have to say that is extremely unusual...its opposite 99.9% of the time...dk how you van change that tho, rather than getting under the bar and giving it hell and work on that exercise0
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Drive through the legs, tinker with your hand spacing and elbow flare.0
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I do weighted dips every so often but it stresses my shoulder pretty bad. I will some overhead presses though.. I agree it is unusual. Its been a problem since the day I started lifting haha0
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I appreciate the video. Will try on my next chest and see if I can get this figured out.0
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I feel like that video focuses more on the how much can I max guy...not the guy who is actually trying to grow his pecs ...hence the 3 inch bench press from the man in the beginning... Just my opinion0
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do your shoulders have a medial rotation?0
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DjinnMarie wrote: »
Bad football injury back in the day on my right shoulder0 -
I feel like that video focuses more on the how much can I max guy...not the guy who is actually trying to grow his pecs ...hence the 3 inch bench press from the man in the beginning... Just my opinion
I agree. As far as development of my chest goes it good. Really just trying to get my bench up because of powerlifting meets I get killed at bench press.0 -
DjinnMarie wrote: »
Bad football injury back in the day on my right shoulder
I have it too. You need to work on correcting this. My guess is when using an Olympic bar, you are forced into a correct position (chest out shoulders back and down) and your postural chain is weak. Stretch the chest, and strengthen upper back.
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I'm going to take a wild guess and say you have trouble activating your lats (one or both sides) during bent over rows and feel it more in your traps? Yes?0
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Do you have video? I'm guessing it more in your setup since its extremely odd that you can do more with dumbbells.
Weighted dips, Military press, and Inc dumbells while doing a progressive lift program for the bench have sent my PR through the roof.0 -
DjinnMarie wrote: »I'm going to take a wild guess and say you have trouble activating your lats (one or both sides) during bent over rows and feel it more in your traps? Yes?
Yup, just the right side. Its weird.0 -
Do you have video? I'm guessing it more in your setup since its extremely odd that you can do more with dumbbells.
Weighted dips, Military press, and Inc dumbells while doing a progressive lift program for the bench have sent my PR through the roof.
My military presses and my incline db press are also pretty high. The more I think about it, it has to be my setup.0 -
DjinnMarie wrote: »I'm going to take a wild guess and say you have trouble activating your lats (one or both sides) during bent over rows and feel it more in your traps? Yes?
Yup, just the right side. Its weird.
It's the posture of your right shoulder. You probably get ocassional sharp pain between your spine and right shoulder blade too?
Your right pec is probably tight, along with upper abs, over stretching your upper back on the right side and weakening it. My PX stays the same, stretch and release the chest, strengthen upper back (even just right side). I have the same problem, but on both sides. Your postural chain is "lazy". You need to get those muscles firing again.
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DjinnMarie wrote: »DjinnMarie wrote: »I'm going to take a wild guess and say you have trouble activating your lats (one or both sides) during bent over rows and feel it more in your traps? Yes?
Yup, just the right side. Its weird.
It's the posture of your right shoulder. You probably get ocassional sharp pain between your spine and right shoulder blade too?
Your right pec is probably tight, along with upper abs, over stretching your upper back on the right side and weakening it. My PX stays the same, stretch and release the chest, strengthen upper back (even just right side). I have the same problem, but on both sides. Your postural chain is "lazy". You need to get those muscles firing again.
I do get that pain. What exercises should I be doing to get them up and going?0 -
DjinnMarie wrote: »DjinnMarie wrote: »I'm going to take a wild guess and say you have trouble activating your lats (one or both sides) during bent over rows and feel it more in your traps? Yes?
Yup, just the right side. Its weird.
It's the posture of your right shoulder. You probably get ocassional sharp pain between your spine and right shoulder blade too?
Your right pec is probably tight, along with upper abs, over stretching your upper back on the right side and weakening it. My PX stays the same, stretch and release the chest, strengthen upper back (even just right side). I have the same problem, but on both sides. Your postural chain is "lazy". You need to get those muscles firing again.
I do get that pain. What exercises should I be doing to get them up and going?
First is getting your chest to release. Once this happens the strain on your upper back will get better. And it's a *kitten* to do. Stand in a door way, elbows bent, palms out, hands up. Place palms on door way (frame) and step through. Stretching the chest. And sorry, but google "yoga chest openers". This will really help. Do this before any upper back exercises. Otherwise they are useless.
Then google "posture correction". There's a few moves to help that are difficult to explain. Deadlifts with good form really helps. And some thing where you lie on your stomach and point your thumbs backwards and lift your chest off the ground.
Correcting rounded shoulder(s) is a huge pain In the *kitten*, but it can be done. If you have medical insurance, it may be worth while to see a physical therapist.
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Oh, and all lat lifts, do "shoulder packing". Bicep curls, overhead press, chest flys, bench....... Shoulder packing. You WILL feel weaker.... Because it's making your upper back activate. Just keep doing it. Bicep curls... Stand against a wall and don't let your shoulder move away from the wall. Keep them touching the wall through the entire lift.0
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DjinnMarie wrote: »Oh, and all lat lifts, do "shoulder packing". Bicep curls, overhead press, chest flys, bench....... Shoulder packing. You WILL feel weaker.... Because it's making your upper back activate. Just keep doing it. Bicep curls... Stand against a wall and don't let your shoulder move away from the wall. Keep them touching the wall through the entire lift.
Ill look that stuff up start working on it, I appreciate all the help and hope this helps I guess the bigger picture and not just my bench press. Thank you so much!0 -
Good advice so far. I would personally see a local powerlifting specific gym or coach to teach you efficient technique. If you can press that much with db's then unless it is mobility related or something to do with the pause in PL then I'd say it is technique 100%. Without a vid, can't really help much.0
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chrisdavey wrote: »Good advice so far. I would personally see a local powerlifting specific gym or coach to teach you efficient technique. If you can press that much with db's then unless it is mobility related or something to do with the pause in PL then I'd say it is technique 100%. Without a vid, can't really help much.
I will defiantly also look into meeting with some one in the area who can improve my form and such.0 -
DjinnMarie wrote: »
I used $3 words.0 -
My PT has me working rotator cuff and mid back in order to resolve medial shoulder rotation.DjinnMarie wrote: »DjinnMarie wrote: »
Bad football injury back in the day on my right shoulder
I have it too. You need to work on correcting this. My guess is when using an Olympic bar, you are forced into a correct position (chest out shoulders back and down) and your postural chain is weak. Stretch the chest, and strengthen upper back.
Not saying upper back couldn't benefit, this is just what my PT has me doing for it. He did a strength workup, and found for me, that's where I was lacking. Might be worth seeing a PT for a review.0 -
I feel like that video focuses more on the how much can I max guy...not the guy who is actually trying to grow his pecs ...hence the 3 inch bench press from the man in the beginning... Just my opinion
That's somewhat fair, but the OP did ask about why he can't bench as much weight, not why his pecs won't grow. I think he's doing just fine in the physique department, judging from his pictures. Furthermore, he talked about powerlifting comps in which case a video like this is perfect.0
https://www.youtube.com/watch?v=EHx1gYTA-Rw
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