I’ve never ever had problems with progressing with any exercice that touches my lower body, but my upper body never keeps up.
I DL 2,3 times what I bench.
Does anyone else have a similar “problem”?
Me. 370 deadlift, 190 bench.
deadlift 475 consistantly 505 was my best. Bench 325. Ive been lifting 2.5 years.
How long have you been lifting and lets have a look at your routine
Been working out for about 15 months
Monday
Seated BB or DB Shoulder Press 5 x 4-6
Close grip seated cable row 5 x 5-8
Flat BB Bench press 6,5,4,3,2
Wedensday
Deadlift 3 x 5
Push press 3 x 5
T-bar row wide-grip 3 x 4-6
Friday
Box squats 3 x 5
Flat DB bench press 3 x 5
Pullups 3 x 5
I try to follow this routine as much as possible. When I lack time in a week, I cut a day. When i have more time than needed, I add in some light training on my off days. I also try to do cardio at least 3 times a day. Also, I started taking supplements just yesterday.
is there any reason you are doing that much cardio?
Oops, ment to say 3 times a week.
[quote]Aqso wrote:
Been working out for about 15 months
Monday
Seated BB or DB Shoulder Press 5 x 4-6
Close grip seated cable row 5 x 5-8
Flat BB Bench press 6,5,4,3,2
Wedensday
Deadlift 3 x 5
Push press 3 x 5
T-bar row wide-grip 3 x 4-6
Friday
Box squats 3 x 5
Flat DB bench press 3 x 5
Pullups 3 x 5
I try to follow this routine as much as possible. When I lack time in a week, I cut a day. When i have more time than needed, I add in some light training on my off days. I also try to do cardio at least 3 times a day. Also, I started taking supplements just yesterday.
[/quote]
Here’s my suggestions…First, I don’t see any movements w/ a good amount of tricep emphasis. Ya Push Press, and Bench hit the tris, but there could be more. I would add in some dips, and close grip bench Presses. I would also upgrade to a program of 5x5 which really puts a great deal of emphasis on overload.
If you are looking to strengthen your bench I would also Bench Press first thing after your warmup, not do shoulder presses and cable rows before your bench. You want to be fresh and strong. Doing 5x5 strive to increase weight on your sets as soon as possible hopefully every week or too. When you get better you could look into periodization etc., but I wouldn’t reccomend that until yuo up your strength a bit.
Set reasonable goals say 225 pounds before spring. I would also do some more straight bar rows, because out of experience this helped me break out of a rut that i used to be stuck in. Most of all remain positive and stay consistant, these too are key for any success in weightlifting, and basically life for that matter. If yopu have any question feel free to respond or PM me.
EDIT: I also forgot to say, that when you want to increase a lift you should be eating ample calories above maintanence level. I would also not do as much cardio, assuming your goals are increased strength/size. You can do the cardio when it comes time to prepare for summer weather unless this matters alot to you.
[quote]Aqso wrote:
I’ve never ever had problems with progressing with any exercice that touches my lower body, but my upper body never keeps up.
I DL 2,3 times what I bench.
Does anyone else have a similar “problem”?[/quote]
At least you don’t bench more than you deadlift or squat. That would suck.
Some people are better deadlifters and squats than benchers. I wouldn’t call it a problem. My deadlift is not quite 2x my bench, but it is pretty close.
I have long arms, myself. This is great for the deadlift and terrible for bench press. My main problem at the moment is that my front delts suck, and because I really have to tuck my elbows to avoid shoulder pain, I end up benching with my shoulders. With dumbbells I can afford to flare out a bit and as a result there’s really no difference between my DB and BB bench press. I also row more than I bench. I’m all kinds of screwed up.
For what it’s worth, my deadlift is around 355 and my bench is probably just over half that. I’ve been doing incline for the last few weeks so I’ll see tomorrow how my flat bench is.
[quote]austin_bicep wrote:
EDIT: I also forgot to say, that when you want to increase a lift you should be eating ample calories above maintanence level. I would also not do as much cardio, assuming your goals are increased strength/size. You can do the cardio when it comes time to prepare for summer weather unless this matters alot to you.[/quote]
Hell, don’t worry about this guy not eating enough, I’ve seen him go from ~150 lbs to 206 over the last year and a half, while still staying pretty lean, so don’t worry, he’s got that covered ;).
Aqso, I have a little tip that could help you, write down all your workouts in a log book 
EDIT: How about 5 x 3? It’s worked really well on your front squat, ever think of using it for your bench?
used to have that problem
deadlift 670lbs
bench 405lbs
had knee surgery and 7 months later
deadlift 470lbs
bench 395lbs
see problem fixed 
seriously just work on getting stronger and work on your weaknesses eventually you should get your raw bench to about 65 to 70% of your deadlift
What I can suggest is to leave the flat bench press for 2 weeks, and do more of the supplemental exercises like dips and incline bench press. Also don’t forget the little things which make it all easier - concentrate on pushing the elbows inwards, not on moving the bar upwards and so on.
The details were the key for me - I was so nervous about not being able to lift the weight, because of that I always struggled. Got a “bench complex” I suppose.
After I started to think of it mainly as a sequence one should follow - shoulders back, grip tight, wait a second after unracking, control the negative, to lower chest, tuck the elbows, now grip with all your strength, push - I got it to my current PB.
Good luck and don’t think of it as a sucky bench problem, but as a great deadlift advantage.
What others said. Also, do you have long arms? That’d explain the easier deadlift and harder bench, I think. Shorter distance to pull, longer distance to press.
Aqso,
There’s so many variables; your training program, technique, assistance work, body mechanics, genetic make-up. You may not have alot of fast twitch muscle fiber in your upper body and therefore may not ever be a great bencher. My best lifts were 700 deadlift, 625 squat and 535 bench at 220lbs. I was a pretty balanced powerlifter. Most guys have 1 or 2 lifts that they are really good at. My program was always pretty basic for benching. Flat bench, Inclines, declines, closegrips, Westside chain bench press not all in the same workout of course. Cycle train with reps and sets. Break up your workouts about every 4-6 weeks. Don’t max out or do negatives on a regular basis. Work your sticking points with other assistance exercises. For example, if your sticking point is at the top; do lock-outs in the squat cage. If your sticking point is 2-3" off the chest; do chain bench presses.
Good Luck
MAX
To the OP, did you know that Andy Bolton can only bench 671 compared to his 1003 deadlift and 1213 squat (all suited)? I don’t think your imbalance is a problem.
[quote]mldj wrote:
The details were the key for me - I was so nervous about not being able to lift the weight, because of that I always struggled. Got a “bench complex” I suppose.
[/quote]
That’s an interesting point…I’m thinking that I would benefit a lot from having a spotter. I generally have an easier time with inclines because I know if push comes to shove I can get the bar off me and onto the floor. Flat bench I get really nervous about. Maybe I’ll grab a spot for my last set or two today.
when I was doing PL, I hit 420 deadlift and a 175 bench… your probably just like me, long arms, which are bad for benching but great of deadlifting
[quote]undeadlift wrote:
To the OP, did you know that Andy Bolton can only bench 671 compared to his 1003 deadlift and 1213 squat (all suited)? I don’t think your imbalance is a problem.[/quote]
Andy Bolton is probably the only person on the planet that can legitimately say that his “671lb” bench is holding him back.