Lower half of bench--strength

ive noticed that my bench is a little lower than what it should be for my size. it doesnt seem too heavy but it gets stuck in a certain place EVERYTIME. about 6 inches off my chest. at this level what muscle am i utilizing? tris? chest?shoulders?cause i think that i really need to work that one some more. i HAVE to make gains in bench. i cant risk having a low bench for my weight for powerlifting.

"Isn't an hour of pain worth a lifetime of glory?"
height: 6'
weight 155lbs
Flat bench:205
Squat:290
Deadlift:315
Shrugs: 315
HangCleans:160

The lower portion of the movement involves more chest, the upper part involves more triceps- If you're interested in increasing your one rep max, you should definitely check out the Critical Bench program- Use our search feature to find some the links, and some great reviews. I've used the program myself, and it increased my bench weight by more than fifty pounds.

ORIGINAL: Tiki Tiki

ive noticed that my bench is a little lower than what it should be for my size. it doesnt seem too heavy but it gets stuck in a certain place EVERYTIME. about 6 inches off my chest. at this level what muscle am i utilizing? tris? chest?shoulders?cause i think that i really need to work that one some more. i HAVE to make gains in bench. i cant risk having a low bench for my weight for powerlifting.

Actually, the lower portion (driving up from the bottom to about 30% of full extension) is about 75% Pec, 15% Front Delt, 5% Lat and about 5% misc. How much/hard do you work your shoulders? I was having trouble exploding up at the bottom myself so I upped my shoulder routine weights and this helped to deal with that. Also try these tricks the next time you flat bench:

1) Try to bring your shoulder blades together to give a solid base to start from
2) Flex your glutes while your lift the bar off the rack
3) When you take your grip try to pull the bar apart as you lift
3) Try to press your feet thru the floor while you lift

Paul

A friend helps you move, a true friend helps you move bodies.

You can always do half-reps. It is part of the Critical Bench program that CPL mentions.

Basically you do less weight but you only do the lower portion of the movement. I found that to be very difficult as I too have the hardest time at the bottom. When I did 1/2 reps from the middle up, I had no issues as it's mostly tricep.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Everyone's sticking point is generally in the sam area, the lower half of the lift. The people who stall past half way either have very weak triceps or are using a bench shirt.

If you train your benchpress with the proper set and rep scheme starting with the right % of your 1 rep max, your bench will increase every training cycle.

You should start with 85lbs for 5x5. Add 5lbs per week. Follow what I suggested in the other benchpress thread.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

thanks. i max out tomorrow (thursday) in "Strength and Conditioning" class im going to try those tricks out. after that ill work on the lower portion and try out some bottom half reps next time i do chest. i might even go to the Y tomorrow afterschool cause all i do in school is one rep a couple of times depending on whether i can get more or not. i think another thing is that im kinda doing close grip when i bench. my hands are shoulder width apart and ive noticed everyone else keeps em out farther than that. so maybe this would have some effect too? im really hoping to beat my friend in maxing out by the end of this year. he does 160 right now but he weighs like 230 so i dont know, he might move faster than me having all that room for muscle build up. but we'll see.

"Isn't an hour of pain worth a lifetime of glory?"
height: 6'
weight 155lbs
Flat bench:205
Squat:290
Deadlift:315
Shrugs: 315
HangCleans:160