I have been working out for a couple of years now, and I can't get past 200 lbs for my bench press. I have experienced this before, but always gotten past the weight I was working on. In the spring I could bench 190, I got really lazy over the summer, but right before football season I got back in shape and maxed out again. Now I'm working hard using 60 to 90% of my max, but I can't get over it. Either what else could I do to help myself improve, or how long do I wait to just figure I've gone as high as I can?
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Bench Press Max
- Thread starter gbpackerfan
- Start date
gbpackerfan said:I have been working out for a couple of years now, and I can't get past 200 lbs for my bench press. I have experienced this before, but always gotten past the weight I was working on. In the spring I could bench 190, I got really lazy over the summer, but right before football season I got back in shape and maxed out again. Now I'm working hard using 60 to 90% of my max, but I can't get over it. Either what else could I do to help myself improve, or how long do I wait to just figure I've gone as high as I can?
Attacking the bench press is like attacking anything, you need a plan!
First you need to identify the weak link in the chain.
More often then not, it may be the rotator cuff complex.
You should be able to use 9% of your Bench 1 RM for a set of 10 reps in the seated external rotation. So you should be using around a 20 # bell for 8-10 reps. If you cannot consider this a fail.
Or the lats-
You should be able to do a chin up (palms facing you) using around 160-165 lbs (Body weight + any added weight). If you cannot do a chin up, consider this test a fail.
Or the shoulders-
You should also be able to shoulder press around 140-145 lbs for 1 RM. If not consider this a fail.
Another thing to address is where the failure happens in the bench press. Off the chest, mid way, or just about lock out.
Off The Chest- The bar may be too heavy or your lats & anterior delts are not strong enough see the above tests.
Mid Way/Lock Out- Lats and Triceps are your weaknesses here, usually you can lock out a weight you can get off your chest, so triceps may or may not be the problem.
It could be a combination of factors affecting your bench, including technique? Do you pec bench or power bench? Elbows should be tucked 45% angles (give or take) to maximize lat and triceps involvement to moving a big bench.
The Cure-
First practice perfect technique.
Second You MUST correct any imbalances or weak links in your chain identified above.
Third- You must de-emphasize the bench in order to fix the weak links. There is no point in benching alot if you still have imbalances, once those are fixed, bringing up the bench will be much easier by using a combination of ME work, DE work, RE work and ISO work.
Hope that helps you out, any questions ask away,
-Andrew
Thanks guys, this definetely helps. Based on this I should probably work on shoulder press, and try the rotator cuff exercise. I don't think lats are a problem, because I can do plenty of chin-ups, and I work a lot on lat pull downs and dumbell rows. As far as where the trouble is, I can always get the weight off my chest, but I have trouble in the middle and finishing, so it sounds like I should work on my triceps. Are there tri exercises I should be doing besides db press and dips that will help bench? Last, I've heard from a friend of my dad's who was a competitive lifter that a tighter grip, (to a point), will result in a higher bench max, but my football coaches tell us to grip out as far as we can, and I have long arms, and have heard a wider grip will help someone with a wide frame.
evolution said:Add in some close grip benching and some rack lockouts and you should be golden. Some extensions wouldn't hurt.
I don't know if Andrew said it or not, but remember to retract the shoulder blades (pull them together). Yes, squeeze the bar.
This is excellent advice, you can't go wrong using rack lock outs, board presses, close grip presses, dips, JM Press, etc. Checkout the site that evolution gave you for discriptions of the exercises.
Hope that helps,
good luck!
Andrew