Bench press problems

[YoungMuscle]

I don't know how to explain this really, but I will do the best I can. When bench pressing I have a hard time touching my chest. Not only that, but if I come within an inch of my chest and then push up I can bench 300. But, if I do like a 1 second press, I can only get 275. What can I do so make it so I can touch my chest and still get 300. I don't know if that makes sense, but I hope someone gets what I'm trying to say.

[Trans_Isomer]

I dont really know what you said. You want to be able to touch your chest benching 300 but cant yet.......?
Work out more

[ghostwheel]

You might try reading the chains thread in the training section an see if that helps.

[wedgylx]

How far apart are you holding the bar?? With 300lbs on the bar, you should have no problem touching your chest lol

[italionstallionl]

How far apart are you holding the bar?? With 300lbs on the bar, you should have no problem touching your chest lol


lol, at my current stage, i wouldnt quite be able to get the bar off my chest :cry:

[EDAWG146]

I never let the bar touch my chest personally. I always thought that was incorrect.

[wedgylx]

i always do. As long as you're not bouncing it, you wont have a problem. I always do 3 second negatives so bouncing isnt an issue

[YoungMuscle]

Will negatives help increase my max? I have never tried them, cause I have a hard time finding a spotter. Also, what else would you guys recommend in a bench routine, my 3 sets of 5 is getting old!!! What will help me start gaining again?

[YoungMuscle]

Oh, and I grip the bar with my ring fingers on the rings. If that helps you any.

[wedgylx]

Will negatives help increase my max? I have never tried them, cause I have a hard time finding a spotter. Also, what else would you guys recommend in a bench routine, my 3 sets of 5 is getting old!!! What will help me start gaining again?

when i get back from work tonight I'll post my workout schedule for you

[wedgylx]

Oh, and I grip the bar with my ring fingers on the rings. If that helps you any.

I usually put my pinkies on the rings, but I'm only about 5'10 or so

[italionstallionl]

im 6' 2" and feel the most comfortable with my index finger just outside of the rings.....i feel like it hits my chest a lot more with a wider grip instead of a split between tris and chest

not to mention i have long arms

[wedgylx]

http://img.photobucket.com/albums/v76/wedgylx/odds%20and%20ends/wedgylxworkoutlogSun-Weds.jpg

http://img.photobucket.com/albums/v76/wedgylx/odds%20and%20ends/wedgylxworkoutlogThus-Sat.jpg

[jjschube]

you should not be lying completely flat on the bench Your should have a little arch in your back. Push your lats together so your shoulders are rolled a little bit. Then when it starts to become really hard and you do not think you can do it dig the back of your head into the bench and squeeze the bar as hard as you can. Make sure you are breathing correctly and go slow and controlled on the way down, let the bar just barely touch your chest, keep those elbows in and explode and lift the bar up as fast as you can. This is correct form

[wedgylx]

you should not be lying completely flat on the bench Your should have a little arch in your back. Push your lats together so your shoulders are rolled a little bit. Then when it starts to become really hard and you do not think you can do it dig the back of your head into the bench and squeeze the bar as hard as you can. Make sure you are breathing correctly and go slow and controlled on the way down, let the bar just barely touch your chest, keep those elbows in and explode and lift the bar up as fast as you can. This is correct form

Actually arching your back is poor form

http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

[jjschube]

I dont mean like the St. Louis Arch Just a tiny bit so you are not lying completely flat