Bench Press: Limiting Factors?
I've always had a very low bench and small chest. I've been mostly lifting 5,3,1 for the last 6 months, with all my assisted lifts in the 8-12 window. I've recently switched my routine to accommodate even heavier weight, but my bench numbers will not go up(let alone my chest growing). Incidentally my squat numbers keep climbing weekly. Here's my current chest routine:
W/G Flat BB Bench: 6, 1, 6
Incline DB Bench: 3, 3, 3 +30 second fascia stretches
Weighted dips: 3, 3, 3
Pec Deck: 1 rest/pause set starting with 8 reps and going for 3 sets with 15 second rest.
Chest is paired with legs once a week on Monday. I feel my limiting factor may be tricep strength, but as I've said I have a tiny chest so it may be that. Thought about maybe benching twice a week now, or switching to a closer grip. Wondering also, if my heavy squats are exhausting me too much.
Any Tips?
Bench Press: Limiting Factors?
Quote:
Originally Posted by
Rodja
What you described is your sticking point/physical weakness and not necessarily a technical weakness. Without a video, it's impossible to give out advice on where you may or may not have a technical weakness.
Chest size is not something that you should concern yourself with if your goals are pure numbers. Strength, yes, but not size. Personally, I am a huge advocate of weighted dips, close grip incline presses, floor press, and JM presses to increase your bench strength.
Not to rob the thread, but what's you recommendation for size?
Re: Bench Press: Limiting Factors?
Everyone's biomechanics are different, but could it be that the wide grip itself is a limiting factor? I have no idea how you are built and how that width affects the alignment of arm/elbow travel throughout the movement. For me, a wide grip puts the shoulders and triceps at a very weak mechanical position.
Re: Bench Press: Limiting Factors?
Quote:
Originally Posted by
h2s
Wesley,
Don't worry about being new to the community, your opinion and advice is very welcome here. Video looks well made, will check it out at home when I can use audio (I am at work).
x2. Glad to have you on board and we want you to voice your opinions!