T Nation

Bench Press Stalls

What do you think is the primary reason one’s benchpress numbers stall?
I see two main causes:

  1. An over use of the same core and assistance movements (i.e. refusing to vary grip width on the bar, using flat bench only and not floor/incline/db presses etc.).

  2. An over use of the same loading parameters for the above (emphasizing max effort without addressing dynamic effort or the repetition method, benching the same amount of times per week all the time etc.)

any thoughts.

Totally agree with you, Also specific weak points may no be addressed correctly. (i.e. if you cant lock something out and all u do for tri’s is kickbacks and pushdowns.)

also the bigger you back gets the more u seen to be able to bench, atleast for me, and this is extremly overlooked by many people, esp. the flex workout crowd

[quote]j62usa wrote:
Totally agree with you, Also specific weak points may no be addressed correctly. (i.e. if you cant lock something out and all u do for tri’s is kickbacks and pushdowns.)

also the bigger you back gets the more u seen to be able to bench, atleast for me, and this is extremly overlooked by many people, esp. the flex workout crowd[/quote]

WORD, I have been working on a 8wk bench specialisation and have found that my lats have been growing right on with my chest. I read somewhere that you should have you lats flexed while benching (??) either way working my back really has been helping my bench.

For me, the main reason is lack of speed off the chest. The other day I was going for a 315 on my heavy day, I use the Westside and Metal Milita systems, and I dumped out. I had just put up 275 and 300 with ease. After I left I remembered that the 315 came off my chest too slow. The 275 and 300 were fast.

I paid more attention to my speed, keeping the heavy work and GPP all the time, but I tried something new. I don’t have a training partner so I went to the Smith machine, loaded 40% of my 1RM, let the bar touch my chest and exploded upwards. What you do is throw the bar and catch it as it comes down.

Another speed drill is blasting upwards off the pins. Set the bar at a given level, load it with 50 to 60% of your 1RM and blast. What the systems do is teach you how to outrun the bar and teach your central nervous system how to adapt to new weights.

There’s an article in here regarding static holds. Warm up. Then load 125% of your 1RM and hold it within the last 1/4 of the lift for 5-7 secs. If I remember, the article recommends not going over 140% of a 1RM. I use three holds then when I go for 225, after holding 405 in a static, that 225 goes up and down faster that Paris Hilton’s head in that video. I hope this helps. Good luck!