I’m 173cm, 83-85kg at 15%-20%bf and I’ve trained for a little over a year. Done starting strength, texas, phat and gvt. I’m asking here at powerlifting because my bench and shoulders are way weaker and they’ve gotten worse.
I’m thinking two things that could be the reason my bench is lacking, I can bench way more with dumbbells than I can with the barbell, my incline bench is pretty good as I can rep 60 at 12 reps with 5 sets. My decline bench is pretty similar, I did it with GVT and I managed to do 10x10 at 50kg+.
I never do dips nor do I train my rear deltoids, I’m suspecting that my lower chest is lacking as it is the weaker part or the rear deltoids. Triceps are big and my upper back is big aswell, I’m getting tight and I feel balanced when benching. I always fail when I’m at the bottom of my chest and I’m going to start pushing, I feel like I need to bounce the bar off and when I get the bar up a little I can finish the rep easily.
So what should I do? Implement dips, train my rear deltoids or should I do something else?
My stats are:
Deadlift: 180x5 1rm 200.
Benchpress: 75x5 1rm 85kg
Squat: 130x5 1rm 150
OHP: 40x5 1rm 50
I’ve talked to training instructors and they say my form is near perfect, I need to implement more footwork into my bench but I’m working on that and with the OHP all he says is that I need to get used to placing the bar above my head. Any tips?