This is the #1 biggest bench press issue. srs thrd, come in if you want to bench more

10-09-2020, 12:50 PM

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#61

Drew23
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Originally Posted By George2100⏩

This is awesome man. Monday was my first time going heavy (for me) on flat bench in over a year. I hit 305 for 1. Maybe could have got 315 but it has been a while and I don’t have a spotter. I really wish I had this info on Monday lol. I’m going to use this information next time and hopefully hit 315 (if I have a spotter). Do you think a belt would help? Never tried wearing one on bench. I have a pioneer single prong. 10mm thick 3” wide. Thanks for the tips man, I’ll use them for sure!

Yes, a belt will definitely help. Wear it tight, and then push it down in front toward your hips (not where you would normally wear it to squat or deadlift). Push and brace your abs hard against your belt for the entire movement.

10-09-2020, 12:53 PM

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#62

George2100
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Originally Posted By Drew23⏩

Yes, a belt will definitely help. Wear it tight, and then push it down in front toward your hips (not where you would normally wear it to squat or deadlift). Push and brace your abs hard against your belt for the entire movement.

Awesome. Thanks man. I may try the big arch technique as well. I’m 5’8” 165lbs, so on the smaller side.

10-09-2020, 02:45 PM

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#63

GottaLiftandEat
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Thanks for the advice.

Would the same mechanics still apply to the Incline Bench press?

My benchpress progresses very slowly (about 2.5lbs every 2 weeks) and this 6 month quarantine knocked off 10kg (25lbs) off my bench. I was only benching 205lbs 5x5 anyway (Incline only)

10-09-2020, 02:49 PM

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#64

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Chest day today. Been making small strength gains weekly..Currently doing 5x5.

10-09-2020, 02:59 PM

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#65

TonyTriangles
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Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.

10-12-2020, 07:57 AM

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#66

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Originally Posted By GottaLiftandEat⏩

Thanks for the advice.

Would the same mechanics still apply to the Incline Bench press?

My benchpress progresses very slowly (about 2.5lbs every 2 weeks) and this 6 month quarantine knocked off 10kg (25lbs) off my bench. I was only benching 205lbs 5x5 anyway (Incline only)

TBH I don't do much incline bench at all anymore. I look at incline as an accessory that helps build shoulders and pecs, and that's all it should be used for.

Originally Posted By TonyTriangles⏩

Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.

Is this lifting advice from Joe Biden?

10-16-2020, 11:21 AM

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#67

Drew23
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Happy bench day boyos. How is everyone progressing this week?

I finally got into the ortho to evaluate my shoulder. Good news is the joint looks healthy with no arthritis. ROM is good in all directions. Definitely some inflammation and I'm going next Saturday for an MRI to be on the safe side. Stepping up my shoulder pre/rehab work in the interim. Hopefully I can get this resolved soon and back to smashing heavy weight. Mid-600s is definitely on the table for 2021.

10-16-2020, 11:52 AM

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#68

HomeGymChains
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Very nice thread!

(Reps on recharge.)

10-30-2020, 09:20 AM

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#69

Drew23
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It's bench day, the best day of the week.

Got my MRI results this week and it was great news. Minor arthritis and a mild impingement. Rotator cuff, labrum, and joint are all healthy and no signs of any tear. Back to work tonight.

04-23-2021, 08:34 AM

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#70

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Bumping this thread for Friday Bench day.

How is everyone progressing with bench? Any questions?

I have a meet in 3 weeks. Today just doing raw board work for a few sets around 405. Next week I'll take my opener (550). Last week I hit a PR of 625, so hoping to match that at the meet.

04-23-2021, 08:56 AM

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#71

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What do you do for shoulder health? Or what’s the common practice In the powerlifting world for shoulder issues.

My incline dumbbell press has dropped about 10-15% but I can’t really shoulder press right now. Weight I can use for shoulder presses Dropped about 50%

I suspect it’s a micro tear or something in shoulder. Possibly stemming from
a comparatively weak serratus.

04-23-2021, 09:17 AM

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#72

Drew23
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Originally Posted By SmashinYoungVag⏩

What do you do for shoulder health? Or what’s the common practice In the powerlifting world for shoulder issues.

My incline dumbbell press has dropped about 10-15% but I can’t really shoulder press right now. Weight I can use for shoulder presses Dropped about 50%

I suspect it’s a micro tear or something in shoulder. Possibly stemming from
a comparatively weak serratus.

There's so much going on in a shoulder joint that I would recommend you see an orthopedist and get an MRI if you really think it's a tear. If it's feasible for you to do that.

In general, I avoid all straight bar overhead pressing as it puts your shoulders in a very bad position. I would prefer neutral grip DB overhead or use a log for overhead work. I don't do any overhead work at all.

All of the basic rotator cuff exercises are good to do. And I also recommend YTWLs (you can find vids of these on Youtube).

For big movements, I recommend you do back work (any kind of rows or rear delt work) at 2X the volume of whatever you press. If you're doing 5x5 on bench (25 total reps) you should be rowing for 50 total reps. A strong upper back will prevent a lot of shoulder issues.

For me, I have found that pushups, band dislocates, and facepulls help tremendously with my shoulder issues. I'll always warmup with a few sets of pushups, then dislocates with a mini band (hold the band in front of you like you're holding a bar to bench, then rotate your arms over your head so the band ends up behind your back, then back to the front again). I finish most training sessions with 3-4 sets of light to moderate face pulls, 25 reps of 50-80 lbs.

04-23-2021, 09:18 AM

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#73

AltarOfPlagues
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im slowly progressing still. my lifetime pr is 315 for 3 at 210 but im 193 right now and i just hit a calc'd max of 295.

im running a 5/3/1 and trying to progress really slowly. the problem with the rep maxes and a low TM is that i have to hit like 10 reps for a calc'd PR, so i tend to lose tightness trying to rush the set. i think i just need to be patient.

i missed a rep at 265 and went to roll the bar off and forgot i had my belt on. that was interesting, my shiits all bruised up.

04-23-2021, 09:21 AM

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#74

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Originally Posted By AltarOfPlagues⏩

im slowly progressing still. my lifetime pr is 315 for 3 at 210 but im 193 right now and i just hit a calc'd max of 295.

im running a 5/3/1 and trying to progress really slowly. the problem with the rep maxes and a low TM is that i have to hit like 10 reps for a calc'd PR, so i tend to lose tightness trying to rush the set. i think i just need to be patient.

i missed a rep at 265 and went to roll the bar off and forgot i had my belt on. that was interesting, my shiits all bruised up.

Try running the 5/3/1 numbers but just do everything for a set of 5. If you get 5 easy, up the weights for the next 3 week wave. Do this for 4 or five waves and see if it helps. I like 5/3/1 but I don't see a lot of value when the reps get so high.

04-23-2021, 09:38 AM

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#75

Peacening
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IMO bench press is the biggest cope lift.

The biggest secret to getting a stronger bench that people don't really talk about? Gaining weight. Whether it's muscle or fat, if your body gets heavier and you're training bench, your bench goes up. All the biggest benchers are heavy as fuk. The other secret? Have super short t-rex arms.

Translation: my bench has always been pathetic and always will be. Hold me.

04-23-2021, 09:40 AM

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#76

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Originally Posted By Peacening⏩

IMO bench press is the biggest cope lift.

The biggest secret to getting a stronger bench that people don't really talk about? Gaining weight. Whether it's muscle or fat, if your body gets heavier and you're training bench, your bench goes up. All the biggest benchers are heavy as fuk. The other secret? Have super short t-rex arms.

OK, thanks.

04-23-2021, 09:41 AM

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#77

mCheech
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Originally Posted By Peacening⏩

IMO bench press is the biggest cope lift.

The biggest secret to getting a stronger bench that people don't really talk about? Gaining weight. Whether it's muscle or fat, if your body gets heavier and you're training bench, your bench goes up. All the biggest benchers are heavy as fuk. The other secret? Have super short t-rex arms.

Translation: my bench has always been pathetic and always will be. Hold me.

At least us "height of the gods crew" can balance it out with massive deadlifts.

04-23-2021, 09:46 AM

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#78

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Originally Posted By AltarOfPlagues⏩

im slowly progressing still. my lifetime pr is 315 for 3 at 210 but im 193 right now and i just hit a calc'd max of 295.

im running a 5/3/1 and trying to progress really slowly. the problem with the rep maxes and a low TM is that i have to hit like 10 reps for a calc'd PR, so i tend to lose tightness trying to rush the set. i think i just need to be patient.

i missed a rep at 265 and went to roll the bar off and forgot i had my belt on. that was interesting, my shiits all bruised up.

When I was a bloatlord, like 250 lbs. Getting to 325 was a cakewalk. I was just going to fat my way up to 405, but I saw what I looked like when someone took a picture of me and it looked horrible. I have a naturally lanky, narrow build, so I do not hold my fat well at all.

It's so ****ing hard to get back there when lean at 210. What has helped me tremendously is introducing the swissbar variations. I injured my shoulder playing baseball and could not flat bench for 2 years. I did nothing but swiss bar bench in that time. I came back to regular bench and at only 210ish body weight, I was able to throw up 280 like it was nothing.

In the past when I was this lean, even 225 was a struggle. I now bench on Saturdays and use the swiss bar on my weekday upper body workout. I have also had success with doing a 90 to 95% 1RM every single bench workout and then doing dropdown sets of higher reps. Anytime I bench with too many heavy reps, I can't recover fast enough.

Not an expert by any means, just what has worked for me. I am a lanky build with very long arms.

04-23-2021, 10:03 AM

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#79

AshWar
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Any advice on recurring pec tendonitis, where the pec attaches to the shoulder?

04-23-2021, 10:13 AM

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#80

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Originally Posted By AshWar⏩

Any advice on recurring pec tendonitis, where the pec attaches to the shoulder?

This is most likely being caused by a form issue. Video would be most helpful, but if you can explain how you bench: foot placement, arch, hand spacing, where do you touch, etc I might be able to figure it out.

Also are you doing a lot of heavy incline, decline or anything like that?
Does the pain get worse or better from any specific movement?

04-23-2021, 10:17 AM

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#81

AltarOfPlagues
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Originally Posted By Drew23⏩

Try running the 5/3/1 numbers but just do everything for a set of 5. If you get 5 easy, up the weights for the next 3 week wave. Do this for 4 or five waves and see if it helps. I like 5/3/1 but I don't see a lot of value when the reps get so high.

yea i agree. im increasing TM's 5lbs a cycle but i started so low back in december or something that my tm is still too low.

to other people, when i was pretty dialed in i could pretty much bet that whatever i weighed i could subtract or add off the bench x2. if i gained 10lbs my bench would jump 20lbs.

my fave assistance lift is still jm press lol. my thumb joint goes at the gnurling/smooth joint, so my grip is pretty close.

this is p much my exact style and set up. i slightly bring my ass off the bench to unrack to keep my back tight. prob a bad habit tho

04-23-2021, 10:19 AM

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#82

AshWar
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Originally Posted By Drew23⏩

This is most likely being caused by a form issue. Video would be most helpful, but if you can explain how you bench: foot placement, arch, hand spacing, where do you touch, etc I might be able to figure it out.

Also are you doing a lot of heavy incline, decline or anything like that?
Does the pain get worse or better from any specific movement?

Here brah posted this a couple weeks ago

265x3

I stay on my toes, as tight as I can with a good arch, pinky fingers are on the outer rings, and bring the bar down to my lower chest, pause, the drive it up

No declines, but I do incline benching 1x a week. I hit a top set of 5-8, the 3 back off sets

It gets worse at the top when I'm squeezing my pecs, so heavy flies inflame it bad

04-23-2021, 10:25 AM

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#83

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Originally Posted By Drew23⏩

Bumping this thread for Friday Bench day.

How is everyone progressing with bench? Any questions?

I have a meet in 3 weeks. Today just doing raw board work for a few sets around 405. Next week I'll take my opener (550). Last week I hit a PR of 625, so hoping to match that at the meet.

Good luck bro hope you hit 625!

Strained my pec first week of December so took the month off and started back up in January. Just missed 420 at the end of January and then restrained my pec the following week. Started benching two weeks ago and did my third session yesterday. Worked up to a 340 single and then 5x5x245. Looking at a full power uspa meet in jersey at the end of august. Hoping to hit 420ish then. Just need to stay healthy and hope the pec strain is t a recurring problem, not sure what caused it the first two times.

04-23-2021, 10:30 AM

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#84

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[QUOTE=AshWar post_id=1636911653]Here brah posted this a couple weeks ago

265x3

[youtube]6k28-1XIUIw[youtube]

I stay on my toes, as tight as I can with a good arch, pinky fingers are on the outer rings, and bring the bar down to my lower chest, pause, the drive it up

No declines, but I do incline benching 1x a week. I hit a top set of 5-8, the 3 back off sets

It gets worse at the top when I'm squeezing my pecs, so heavy flies inflame it bad[/QUOTE]OK, I immediately see a problem. Your elbows are flared out the entire time. This puts all the stress on your pecs and much less on your triceps and lats. You need to tuck your elbows, which is easier said than done.

If you put your hands out in front of you, palms up, and then just turn your hands over, the inside of your elbow will be showing. Now arch your back and try to pull each lat down into your side pockets. Then bend your elbows in toward your lats like you're benching. That's what it should look and feel like. You'll be able to add stability by setting the weight into your lats, and you'll have a stronger base to press from with more tricep engagement. This isn't easy to figure out, so try it with lighter weights and take some video so we can see how it looks. You will also probably feel weaker like this for a few weeks or even a few months until your triceps catch up.

Also, I would suggest you go to lighter incline DBs instead of taking heavy sets. If you can normally get 80s for a set of 10, take 50s and do them for 4-5 sets of 15 as long as nothing hurts. Don't do anything else for your pecs that inflames the tendonitis for at least 6 weeks and see how everything else feels. This type of tendonitis can eventually lead to a tear if you don't correct it.

Let me know how it's going.

04-23-2021, 10:31 AM

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#85

Drew23
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Originally Posted By TyGuy505⏩

Good luck bro hope you hit 625!

Strained my pec first week of December so took the month off and started back up in January. Just missed 420 at the end of January and then restrained my pec the following week. Started benching two weeks ago and did my third session yesterday. Worked up to a 340 single and then 5x5x245. Looking at a full power uspa meet in jersey at the end of august. Hoping to hit 420ish then. Just need to stay healthy and hope the pec strain is t a recurring problem, not sure what caused it the first two times.

Thanks brah! What gym in CT are you training at?

04-23-2021, 10:34 AM

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#86

AshWar
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Originally Posted By Drew23⏩

OK, I immediately see a problem. Your elbows are flared out the entire time. This puts all the stress on your pecs and much less on your triceps and lats. You need to tuck your elbows, which is easier said than done.

If you put your hands out in front of you, palms up, and then just turn your hands over, the inside of your elbow will be showing. Now arch your back and try to pull each lat down into your side pockets. Then bend your elbows in toward your lats like you're benching. That's what it should look and feel like. You'll be able to add stability by setting the weight into your lats, and you'll have a stronger base to press from with more tricep engagement. This isn't easy to figure out, so try it with lighter weights and take some video so we can see how it looks. You will also probably feel weaker like this for a few weeks or even a few months until your triceps catch up.

Also, I would suggest you go to lighter incline DBs instead of taking heavy sets. If you can normally get 80s for a set of 10, take 50s and do them for 4-5 sets of 15 as long as nothing hurts. Don't do anything else for your pecs that inflames the tendonitis for at least 6 weeks and see how everything else feels. This type of tendonitis can eventually lead to a tear if you don't correct it.

Let me know how it's going.

Damn that great advice, thanks man. Will tweak my form, stop heavy inclines and bump this thread in a few weeks

04-23-2021, 10:37 AM

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#87

conics
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Flex glutes

04-23-2021, 10:38 AM

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#88

Drew23
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Originally Posted By AshWar⏩

Damn that great advice, thanks man. Will tweak my form, stop heavy inclines and bump this thread in a few weeks

Good luck brah!

Originally Posted By conics⏩

Flex glutes

Yup, sure. That's a good one too.

04-23-2021, 10:43 AM

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#89

HannoCometh
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Gym was shut for months, bench has suffered greatly. I'm not going to work quickly in getting back up to the same level. I'm just mixing and matching and going with the flow now, especially given that my chest has reduced greatly in size. If I told you that almost half of my regular bench weight has been shaved off, you wouldn't believe me!

04-23-2021, 11:10 AM

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#90

Drew23
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Originally Posted By HannoCometh⏩

Gym was shut for months, bench has suffered greatly. I'm not going to work quickly in getting back up to the same level. I'm just mixing and matching and going with the flow now, especially given that my chest has reduced greatly in size. If I told you that almost half of my regular bench weight has been shaved off, you wouldn't believe me!

It will come back quickly, just be patient.

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Thread: This is the #1 biggest bench press issue. srs thrd, come in if you want to bench more