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Weak Bench Press (FAST FIX)

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Rating: 4.0; Vote: 1

If you want to build a big chest you have to improve your weak bench press. In this video, I-m going to show you how the fastest way to a bigger bench is to address the weakest link in the exercise. The sticking point on a bench press is most difficult for two reasons. First, your chest is likely not strong enough to exert the strength necessary to move the bar through this range. Second, you likely haven-t trained for velocity in this range. Once the bar slows to a zero velocity, your chances of getting it to come back up again for another rep are near zero as well. The best way to address both of these is with something I call a bench press 5-5-5 protocol. Interestingly this technique works on those guys looking to build a bigger chest as well as those that are needing to perform reps at 225 such as those competing at the NFL combines. In order to do this effectively, you have to load the bar up with as much weight as you can to prevent you from actually being able to move it. Set up in a rack with the pins in your sticking point. This should be the first few inches off your chest. If you don-t have pins you can perform what I-m going to describe up against a wall as an alternative. From here you want to perform a 10 second isometric. The first 5 seconds of this is going to be your building up to your maximum isometric force. Once you-ve recruited as many motor units as you can through this overcoming isometric, you will hold it for 5 more seconds. Finish with a five second rest and then repeat the entire sequence 10 times. As soon as you are done you want to stand up and strip the weights off the bar until you reach a weight that is about 50% of your 1RM. At this point you want to work on increasing the velocity of the bar movement through the sticking point. Many times, a weak bench press occurs when the speed at which the bar travels lags too much. Here you want to concentrate on explosively lifting the weight through just the first third of the range of motion. Keep going until you either reach failure or find that the bar is traveling too slowly to benefit from the speed of the rep. This entire protocol can be done 2-3 times at the end of your chest workouts. This technique will allow you to build a bigger chest and increase your bench press by strengthening the movement in it-s weakest range. It is this range that is currently holding back your true strength potential in the rest of the lift. For a complete program of next level training techniques used by today-s top professional athletes, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Ish
Do you have any advice for when the shoulder completely takes over on one side? It happens on literally all chest exercises. Even when I try to do cables across the chest. It's like I can't keep my shoulder back and down. I can do it just fine on the left. There, I have the opposite problem, chest does -all- of the work. Basically my left pec is growing and right shoulder. I'm thinking impingement or something else that is actually preventing me from getting into the correct position. I've been doing subscapularis stretches for the last few days which seems very tight, but no noticeable difference in the bench. Also being trying to open up the thoracic spine with a roller and stretching the shoulder internal rotation. Saw a video somewhere where they mentioned bad internal rotation could lift the shoulder off the bench at the bottom. This all feels good on my shoulder but hasn't changed my performance at all.
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Fresh
Coming from a guy who never did barbell bench. This got me from 185 a few times to 225 for a set of 3-4 in just a few months. I think it was a combination of a lot of factors including getting comfortable under a bar learning how to push etc, but holy cow was it awesome when 250 started to lift off the rack even if it was just a few inches. I remember jumping up like holy shit I did it! Meanwhile the roided out dude next to me was doing 315 for reps. But hey, we all gotta start somewhere!
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Charlotte
People often get disappointed with the bench because they-re not looking at the physics of it. Just because a really thick guy with short arms is benching 300 pounds does not mean he-s necessarily stronger than a slender guy benching 200. He simply has less distance to travel to complete the exercise. The slender guy would have to cheat and put a 3 or 4 inch block on his chest to simulate this. Nothing he can do about the long arms LOL.
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sport
I'm just getting started, I'm 20yo went 5 times to the gym this week, but I've been doing push ups for the past 2 years. I know benchpress is supposed to work your chest but all I can do is put 15 on each side. But my chest doesn't even feel close to when I do 10 push ups with hands right under my pecs and my technique is right so I figured the only reason that could explain this is that my chest can handle a lot more but my arms can't.
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SRJ
I been taking a break from gym after 1 years of continuously training.
When I first time lift after break:
My max deadlift 60 kg ( 8 reps) and now changes to 80kg ( 8 reps.
My max squat was 40 kg (10-12 reps) and now changes to 80 kg (4-6 reps)
And curls others are getting stronger but my bench is stuck at 50 kg(8 reps) can't lift further, I tried my best every time but can't
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slacken
I'm going to the GYM about 11 years now and can't bench more than 70 kg in all these years. If i increase the weight and start to lower the bar, i can't push it up. However my chest looks great. Still i wan't to lift more than 70. I'm 86 kg. 1. 90m. Also i don't have a one rep max as 70 is the highest i can do, for 12 reps. Oh, and i can shoulder press more than i can bench.
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mycatisromeo
I'm about to give up on bench press and start doing calisthenics for chest. Had a chest surgery back in 2009. Since then, never been able to get my bench over 155 lbs x 4 times. My inner pectorals have literally been off my chest wall. Strength is terrible. No inner chest muscles, strong outer chest muscles. Tall with long arms and bench is a looooong way up and down.
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85superchris
Folks don't ever let yourself go physically. It's really depressing to go from a 300 lb bench to not even being able to do one pushup. Being in shape is a gift to be cherished. It's hard work to get back in shape. Don't let depression rule you. Stay fit stay strong its a life commitment. If you don't use it you will lose it.
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Zyne
Ok I did this at the end of my chest workout (after 4 exercises) and did the 10 second push 5 second rest (10 times) and after that I literally could NOT push not even liike 40% of my 1 rep max. anyone else getting this problem? HOLY F it was like a magnet it dropped to my chest like instantly LOL
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Ahmad
Guys just remember, you payed for your gym pass. So make you gym pass worth it. Don-t give any thought to what the haters think, there are only 2 things in the picture. You and your goal, nothing else. You got this.
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