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Bench Press Weakness Determination

My last CG bench was 325, but I missed it. It felt as though the bar was being pulled towards my feet, and as I tried to correct it, my wrists came behind my elbows and the bar quickly started moving down.

Last night I attempted a 330 bench, with my regular (medium) grip. I made it, however, there was a huge sticking point mid way on the lift where the bar also felt as if it was heavily pulling towards my feet.

I never recall having this issue before.

Is this simply a form issue (touching too low?) or is it indicative of weak shoulders? I’m just guessing here; I don’t have much experience.

Anyone have any ideas? I’d like to pick some accessory work that will help with this (apparent) weakness.

It’s probably shoulders. Floor press or board work just below where you stall will help. Your weakness is actually before you stall, because the bar starts slowing down before it stops.

[quote]Wild_Iron_Gym wrote:
It’s probably shoulders. Floor press or board work just below where you stall will help. Your weakness is actually before you stall, because the bar starts slowing down before it stops.[/quote]
I cant believe i’ve never realised this before. Thanks a ton! Really apprieciated.

I have the same problem sometimes.

i believe its triceps.

shoulders are responsible largley for the bottom of the lift, to get the weight off your chest. after that strong triceps would take over and you would lockout over you’re shoulder joint.

without strong trices in relation to delts, i feel your body would naturally be inclined to keep the bar bellow your shoulder joint, as to keep more of the weight on your delts.

of course it could also be a form issue.

i speak from the experience that i have strong shoulders, and weak triceps, and often find my self pressing the bar toward my feet.

It’s really hard to say without seeing a vid. From what you say though I would guess that it’s a shoulder issue. If it was a triceps problem then I don’t think you would have that sensation of the bar pulling towards your feet - your sticking point would be more of a dead stop.

As for suggestions for correction, the obvious one is making sure your scapulae are squeezed tightly together on the bench. There was also a useful suggestion in an article on here not too long ago, where in your warm up, you do push-ups where you pause and hold your weight at the bottom. I’ve found that really primes your shoulder girdle for maximal effort bench. Good luck buddy!

How is your vertical pulling strength, pull-ups in particular?

The bottom is all lats and leg drive. Shoulders don’t take over until the transition from that to your triceps.

[quote]Supreme Newb wrote:
I have the same problem sometimes.

i believe its triceps.

shoulders are responsible largley for the bottom of the lift, to get the weight off your chest. after that strong triceps would take over and you would lockout over you’re shoulder joint.

without strong trices in relation to delts, i feel your body would naturally be inclined to keep the bar bellow your shoulder joint, as to keep more of the weight on your delts.

of course it could also be a form issue.

i speak from the experience that i have strong shoulders, and weak triceps, and often find my self pressing the bar toward my feet.

[/quote]

I don’t think it’s my triceps that are the issue. Look how close my CG max(pointer finger on smooth part of bar) is to my bench “max”. I also have very well developed triceps.

[quote]mrodock wrote:
How is your vertical pulling strength, pull-ups in particular?[/quote]

A bit shit, to be honest. Best is 260 total weight for 4, while slightly fatigued from prior sets.

Thanks for the responses. I’m going to focus on my shoulders for a bit, and see what happens.

How are you dumping it towards your feet? It’s a raw bench right? Seems like for what you’re saying is happening to happen you would have to be lowering it too low (in relation to your arch) or flexing your wrists too much.

[quote]conorh wrote:
How are you dumping it towards your feet? It’s a raw bench right? Seems like for what you’re saying is happening to happen you would have to be lowering it too low (in relation to your arch) or flexing your wrists too much. [/quote]

I never actually dumped it towards my feet; the miss on the CG resulted in the bar coming towards my face as my wrists got behind my elbows. It is just a strong pulling sensation towards my feet.

I might experiment with touching higher; I touch at my sternum right below my nipples.

With the wrist flexion, are you referring to flexing my wrist BACK too much? Can you elaborate? Because I certainly do this …