[quote]Chris Colucci wrote:
at all other exercises I significantly improved during the last 2 years - dead lifts, power clean, dumbbell press, incline bench press, shoulder press, close grip, rows…[/quote]
For context, what are your current maxes/bests on those seven lifts plus squats?
And, again, how has your bodyweight changed over that same time period?
dead lift - 1x200kg
power clean - 1x95kg (I have still huuuuge space for improving a technique)
dumbbell press flat - 4x with 45kg dumbbells, max ROM
dumbbell press inclined - 4x40kg, max ROM
shoulder press (standing, but absolutely not using legs) - 3x30kg (full ROM)
very close grip flat BP - 3x100kg
one hand rows - 30+ x 45kg - but Im helping myself by leg drive
on my body weight… its hard to say now, but now Im something like 91kg, 11% body fat and 2 years ago it could be 86kg, 14% body fat…
I definitely dont want primary focus my training on BP, main goal is still aesthetic muscles with low body fat, but Id rly want to improve BP finally
Well, no offense but…It’s definitely your training man. Are you REALLY surprised you can’t bench more than 100 kg with an overhead press that friggin weak?? Your overhead press is less than 60% of your bench press 1 RM, and I am assuming you are meaning 30 kg dumbbells…because if the shoulder press was total weight lifted…No. Just no.
Your deadlift is pretty good and the power clean is ok, as you said technique is incredibly important. But don’t be surprised your bench sucks with shoulders that weak. Damn.[/quote]
Of course I meant 30kg dumbbells with full range of motion (touching shoulders with dumbbells). Shoulders are my best part in muscular development.
today: 3x105kg and 1x110kg on flat very narrow (only pinkies out of the smooth part) grip BP !
I was thinking about it and maybe narrow grip force me to not flare my elbows and to better technique… I feel very well leg drive and whole start of the press… on my chest day I will try regular BP and focus on tucking elbows more