Let me start by saying that I have been lurking here for some time, but have not posted. I hope that some of you here who are stronger and/or more experienced than me can offer me some assisrtance in figuring out my bench press problems.
22 years old
5’11" 215 lbs
my raw bench max is 330
my shirted bench max is 355 (inzer high performance single ply)
I use a slightly modified westside style program.
my sticking point is usually a few inches from my chest. and i have relatively long arms for my height.
my lats and upper back are relatively strong and i dont think that they are my major weakness.
my triceps/lockout strength is average at best, but i rarely have lockout issues if i get it past my sticking point. (about 2 inches from chest)
while this is not a bad bench press, it is certainly not a good one, and it seems that i have been spining my wheels for a while at right around these weights.
about 2 months ago i had a minor pec strain, that lingered for a while. however i am slowly getting back to full benching (i did close grip, and partial ROM as i worked my way back).
my set up, arch and technique are generally very good, however my most recent problem has been that when i get to near maximal weights, on ME workouts, or towards the ends of sets on a RE bench workout, i have been starting to let the bar float back towards my face as i finish the lift.
i have never had this problem in the past, and i cannot seem to figure out why i am doing it. with the lighter weights, and warmup sets i press in a straight line, but when i get to about 90% this starts to happen.
also on a possibly related note, my biggest weakness in pressing is my shoulder strength, which is especially evident in overhead pressing.
my overhead press max is only 195, and my push press max is 270.
it seems that even when i spend time training my overhead lifts they do not move up, nor when i try training them indirectly (ie: more lockout work, more shoulder raises etc…) do they move.
also when doing overhead lifts i seem to tend to lean my hips forward and come up onto my toes.
i cannot figure out why i do this, but i feel like i need to even when i try not to.
also my sticking point on overhead press is right around eye level give or take a couple of inches.
thank you in advance for any help that anyone can offer, or any suggestions or different exercises to try or techniques to work on. i know that i have thrown out a huge pile of information to look through, but i am just trying to paint an accurate picture of my strengths and weaknesses.
again thanks in advance.