T Nation

Bench question


#1

Yesterday, i tried benching from the bottom(pins set at chest level) in the power rack for the first time.
I made 360,which surprised me, since I haven?t benched more than that in the regular bench(from the top). Btw, i always use a close grip(grip just outside smooth part), because i once had some pec/delt problems because of the wide grip.

My question is: how much stronger are you guys in the regular bench compared to the rock-bottom version?

Also, if this indicates a weakness thats holding my bench back, any ideas how can i correct this?


#2

Read Dave Tate's "8-Keys" on how to improve upon the various weak spots of a bench (at chest, midpoint and lockout).

Hmmmmm...maybe it's late, but I'm trying to understand your question. Regular bench - you mean less of a power lifting style compared to a power lifting style?

I'm finding that a power lifting style has helped me improve my strength on the bench tremendously. I actually prefer it over my "old" way of benching. My weak point is at the chest; for this, I'm working on improving my strength in the front delts and lats.


#3

I noticed I was stronger on this movement as well. I hit 315 for reps on it before I ever attempted it on the regular bench press. I noticed after switching back to regular bench i was much quicker off the chest and easily hit 315. since then I've got my bench up to 365 and that was about 3 months ago.


#4

When performing a regular bench press, during what portion do you fail? The reason i ask if because it sounds like you are strong off of the chest, but i wonder how strong you are at midrange and lockout. If you are weak in these areas, then floor presses, board presses and lockouts would be good.


#5

oooops! seems i wrote 360 instead of 330, which is what i did press.

The midrange part of the bench is where i usually miss. I

With regular bench, i meant taking it out of the rack and lowering it to the chest(the way you usually do it)- starting with the negative phase). To press a dead weight from chest level should be heavier, right?


#6

Hmm strange

everyone should be much stronger with a stretch reflex kicking from the lowering
moving anything from a static start is always harder - it's physics

You must lack eccentric, isometric and reactive strength :slight_smile:

plyo pushups could help you
as well as slow eccentric, iso stuff.


#7

Thanks guys


#8

this may sound rats, but, your form my not be so good on your standard bench. the switch from eccentric to concentric may initiate change in body position.
Only reason i say this is cause i saw a guy doing it today. was kinda pissing me off.