T Nation

More Bench Press Advice?


#1

I have just started lifting again after taking a year off after a job change and my son being born but I am having a problem with my bench. I am and always have been very weak on the press at the bottom of the movement. So from my chest to about 4 inches above I struggle and i am wondering how to correct this issue.

Should I try lifting lighter until I can rebuild my strength back up or is it a weak upper back issue. Have any of you ever had this and what did you do to correct it?


#2

Two things have helped me to be stronger off the chest... OK 3 things: 1) Getting a better arch is one (but if you aren't a powerlifter this may not matter to you), 2) Doing reps with a pause on the chest and then trying to explode the weight off your chest, and 3) Pin presses at chest height.

I imagine your upper-back could be an issue too, but without seeing your form or anything that's tough to say.

I am probably not the best person for bench press advice, but these things do work and they helped me go from benching 200 to 265 over the course of 1 year and my issue was power off the chest as well. Give it a shot and see what you think.

Post some video and maybe someone more knowledgable then me can help you out.


#3

A video would definitely help. Preferably with a weight that's over 90% of your 1RM.

In the meantime, read this: http://www.T-Nation.com/free_online_article/sports_body_training_performance/pressing_power


#4

i should have mentioned , when i bench i usually have a 2-1-1 tempo. I let is rest on my chest for just a sec before i explode up.


#5

Ok, thanks for the article i couldnt find that when I did a search. If anyone else has any more advise post away.


#6

I think that my problem may be the lat strength issue and not getting the lats engaged. i will work on that and any other advise will be appreciated...thanks