T Nation

Need Bench Program Critique


#1

Bench Weaknesses:

*bar was stalling 2-3 in. off chest (when my upper arm is parallel to the floor)

*need to be more aggressive when pulling bar to lower sternum

*of course, heavy tricep work after ME work and a little off the chest work
-medium grip bp
-cgbp
-rack shoulder press, don't go too heavy... maybe 5x5, leave 2 in the tank even on last set (set pins to couple inches below where arms are parallel to floor)

*and for DE days supp. work:
-8-12 rep/set db press
-8-12 rep/set neutral grip db press
-8-12 rep/set 1 arm bb press

*work on lower mid-point and bottom, not the upper mid-point

*get shoulders healthier
-one arm bb press
-band pull aparts (vert. and horiz.)
-start adding delt raises
-triset the above (not 1 arm bb press)

*use horizontal and vertical pulling

*ME lifts need to hit bottom of stroke and lower midpoint
-medium grip 2-alligator count pause floor press (no accomadating resistance)
-cgbp
-wide grip chain bench
-medium grip 2-alligator count pause 1 board bench

*more speed work with bands (rather than chains)

*as hinted above, more full range pressing

185-190 @ 5'10" hit 285 tonight (touch and go), a few months ago hit 275 at 195-200

What doesn't work:
-pause pressing off my chest
-reverse band pressing
-I'm iffy as to whether 2 board pressing does anything for me

Next week, I'll go for 300. I think I'll have it with the addition of my wraps and smelling salts (285 tonight, but very explosive).

Is there anything any of ya'll would change?


#2

Bump

Too much information?

Here's the cliff notes:
My bench weakness is 2-3 in off the chest, a nagging right shoulder, and I need to be more aggressive on the eccentric portion of the bench press. I've laid out above which is what I think will work out ok. I just want to optimize the next 8 or so weeks (2 weeks per ME lift).

What do ya'll think will be most effective for working these weaknesses?


#3

Have you tried floor presses? Seems like a good idea in your situation.


#4

Oh yeah, I'm including it as an ME lift. Does it work very well for supplementary work? I haven't used it for that before.