Ghost, thanks for the tips. I’ve used all the techniques you mentioned execpt the partial reps. Maybe that’s the key! I have the average bands(green) and I’ve used them both ways… reverser and regular. I kinda feel like band work helps more with geared lifters and lockout. I dunno man… I’ll add floor press and partials and see how that goes!
Did my video work on my last post? I can’t see it. sorry Im new to the forum thing. here it is again just in case.
Youtube channel: GEISTTE[/quote]
I would consider that to be weak off the chest, not at the mid-point. You are getting momentum at the bottom from the stored energy from staying tight at the bottom (this is a good thing), and that momentum carries you through the first portion of the lift. You lose this momentum immediately, but it carries you through the first 4" or so of the lift.
The end effect is that your real weak point is actually the bottom of the lift. Look how fast the bar comes off your chest and how it immediately slows down as soon as it has come a single inch off the chest. This is your real sticking point - it just looks like it is higher since you get a lot of initial energy from staying tight at the bottom of the lift.
For work specifically targeted to this area, honestly you could get by with simply flat benching more. You could also try some single board presses (both paused and not paused). Anything thicker than a single board would not be hitting the weakness that I am seeing.
As a final note, it looks like struggled a bit with the lift off. Your body moved way too much when you received that 360 lbs. You likely lost a good amount of power from the bottom, which could have helped carry you past that point where you failed. Leading up to your next meet you should find someone to help you practice getting lift offs with that sort of weight. Just take the lift off but don’t actually do the rep itself and try to stay as tight as possible.
It is really worth saying though that this is a normal “sticking point” for a flat bench. If you fail at lock out on a raw bench, you either have tragically long arms or just aren’t benching properly. If you can’t get the bar off your chest at least an inch or two, you aren’t setting up tight enough on the bench or are simply getting stapled by a weight you had no chance of getting.
Failing 1-4" off your chest is where you SHOULD fail on a raw bench press that is just too heavy. [/quote]
To me it looked like the hand off was odd because the rack was slightly too high. But I agree, stability is extremely important for benching heavy weight. If OP is a naturally slower lifter, speed work will help a lot. Personally I’m a pretty fast person so I find volume and heavy weight helps the most.[/quote]
Yeah, on second look, the rack was a bit high. However, on second look, to me it looks like the bar never comes to a complete stop. If the the OP even paused for a second at the bottom that bar wouldn’t have come more than 1" off his chest. OP’s sticking point is definitely off the chest, which is where is typical for raw benchers. Just bench more and get stronger at actual flat benching at this point. I still stand by the idea that technique work and more flat benching would be better than doing any sort of half reps or mid-range bench pressing in this situation.[/quote]
I agree. I never said to not to full range. I always do full range flat bench first, then I will do partials to some sort of specialty exercise to hit my sticking point harder. Tons of back work as well. I’m convinced that the thicker your back is, the easier the bar comes off your chest. Not sure why though.[/quote]
Tons of good advice here… thanks a lot! I am still on the fence about the angle of the press. I have tested it out before and I can do more if I press at an agle rather that straight up and down. Should I train in a straight line and then use and angle when I compete?? The only reason I can think that would be beneficial is to save the shoulders during training.
The rack height was way too high… and I did lose some tightness on the hand off. I think you guys are right about my sticking point being lower than I originally thought. so right now I am doing flat, CGBP, and incline… and floor press sometimes. I am tapering off and haven’t gone to a 1RM lately but I have been hitting a 2RM and 3RM on each lift for the past 2 weeks. does anybody see an imbalance here??
my current PRs are:
Flat bench: 325x3
floor press: 315x2
Are you a naturally fast person? Have you ever tried dynamic benching? How much volume do you usually do on the main lift and on assistance work? Do you ever do isolation work for you arms?[/quote]
On bench I have good speed. I’ve done lots of speed work in the past and have cut it down a little. As far as volume goes, it depends on how close to a meet. If the meet isn’t for a long time, I’ll do 4 sets of 8-15 reps on the flat bench, Incline, and CGBP. As the meet gets closer the volmue goes down and intesity goes up. So now that I am only 3 weeks out I am hittng 3RM for 2 sets on each, with a 5 minute rest in between. That’s on monday. Thursay comes I do more Isolation work for tri’s and shoulders… and some light bench(for blood flow) or speed bench. I mimic the PHILPI/COAN 14 week periodization routine and add a reverse pyramid to it.