1) Hydration. Here are the 5 ways to fix an uneven bench press: Properly position your torso on the bench So, if you bench 185 pounds for 8 reps now, try benching 190 pounds for 8 reps on your next workout and don’t increase the weight until you hit that number. Squat is also bad because of some flexibility issues that I'm working through, and deadlifting has been very natural to me. You should be locked so tight that if someone tried to push you off of the bench, they wouldn’t be able to. My Workout Program time line: Stronglifts 5x5 ~ 3 Months. I can incline bench two plates a side easily on the smith machine. Take a video of yourself benching and post it to get some feedback on your form. Noob gains anyone? ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} i don't think punching bag helps. For example, when my bench was stalled for a bit I could get the bar up a few inches and then have a really difficult bit of the lift until about halfway, then complete the lift if I made it halfway. why is my incline bench so weak i can db shoulder press more than i can incline db press. Honestly it sounds like a form issue, setting an arch, bracing and using leg drive make the bench s complicated lift. Sometimes you do … Maybe I need to focus strictly on getting to body weight dips and pounding them out until my triceps grow. Elitefts So you think you can bench http://youtu.be/EHx1gYTA-Rw, How to bench press with Mark Rippetoe http://youtu.be/4T9UQ4FBVXI. But, that doesn’t mean you should be. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. 114 views In comparison my squat has gone to 175 lbs and deadlift has gone to 275. For a 5 rep max I can overhead press 65kg, squat 115kg, deadlift 130kg but somehow only bench 75kg. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} I feel so weak doing bench press. we all now that i5 are powerful cpu put this one has 2.20ghz and dual core. Well all of him is weak, I dont think naming muscle groups explicitly helps. So with that being said, let’s start with the first factor. Reddit PPL 6 Days a Week ~ 12 Months. Monday squat, wed bench, Friday deadlift is the main portion of my routine. Yes I have a spotter and I do sleep enough at 8 hrs a day. Muscle Imbalances. yeah normally i do 3x5, with 30lb plates on each side. Study some videos, and try to focus on perfecting your setup and movements. If one is very weak off the bottom of the chest – if the bar doesn’t even budge at max weight ... Reddit. Three hundred thirty or 340 pounds paused on the chest was an awful lot, as anyone who had ever completed a heavy press knew. My starting lifts 1 RM: Bench - 30 kg. You might be surprised, but for many of you the answer is a resounding “no.” You're Too Weak to Bench Press. What concerns me right now is that my bench press and barbell row weights seem to be progressing much much slower than my other lifts. My brother, as hulking a teenager as I’ve ever seen, could barely bench more than 365 pounds this way. Your Triceps Are Weak. If you really think about this, you'll see why it's the number one cause of bottomed out bench presses. You might also be able to help this a bit by widening your grip. … They don’t want to be a leader, they want … I think im pretty strong. However, trying … I liked it a lot and my chest and tris got more of a burn from it. Why is this? @OP: What's your triceps routine? I know that I don’t need 8 hours. Do Bench Press First in Your Workout. I'll just tell you what I think, but I probably don't have nearly as much experience as others do. Also try triceps extensions or other triceps exercises if bodyweight dips are giving you issues. He’s not into confrontation, so, he’ll dodge the conversation and try to pin it on you instead. A weak man is someone who lets everyone else work for them. Talked to some people, found out my shoulders were weak, added some extra shoulder work, bench went up over 10 pounds in the next 5 weeks (and my OHP went up, especially after I fixed my form issue). So, if you’re failing in the mid-range, it would be a good tool in building up the strength required to overcome your sticking point. Press J to jump to the feed. Lifting weights safely with proper form is far more complicated than most people realize. Or closer to your collarbones? I liked it a lot and my chest and tris got more of a burn from it. You bench like a bodybuilder Even though there is no right or wrong way to perform bench press, there is always an optimal way of doing it. If your triceps are the issue you should be failing in the last half of the lift. in general, if you are weak on one part of the bench, that will hold you back so you should throw in assistance exercises for your weak spots my weakness has always been at the lockout, so i like to do rack lockouts (go through top 6" of rom in a power rack, with the bars stopping you from going lower) also, you may have form problems I am 16 and I weigh 218 I can deadlift 300 lbs, squat 255, leg press 500 and lift alot in many other lifts. Over that time period I've gained size in a lot places but not as much as I would like on my arms. 1. And a) bench more, and b) get off SS. -This could be due to a litany of things. Once you understand how the chest works during normal activities, you will find it easier to visualize how your chest works during your training. So I wouldn't say that your bench is particularly weak relative to your other lifts. DL - 160 kg. Include chest flys in your regular chest workout as well. Your shoulders are genetically superior to your chest. I'm a guy, early twenties 5'10" 85kg, kinda fat lol and I've been running starting strength for 3ish months now, all my other lifts have increased heaps since I started but for some reason I still can't even manage a bodyweight bench. I try to focus on those compounds and go heavy. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} Maybe your technique on bench is worse, maybe your chest is weak. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) ... I’m not particularly kind to my bench press. I think it’s … You should shift your focus from how much you lift to how you lift Try focusing on form in every rep you do, get a trainer to correct you or take the long and hard road, learn the correct form and correct yourself, I've been training since 2 years, and i did the first deadlift with a form i am content with yesterday (180 cm, 86kg,deadlift was 190kg), It's a process. You should worry if you don't improve at all. You clearly have a muscular imbalance. The pectoralis minor The p… Close. To fucking rest. if all else fells do a lot more volume. Mine are a bit disproportionately long, and this definitely adds to the range of motion and makes the bench a more challenging lift. Need a video to truly diagnose. Maybe you're doing a push press instead of OHP? Routine is Monday squat, wed bench, Friday deadlift with accessory exercises at lighter weights thrown in like front squats, bench dips, barbell rows etc. Setting an arch, bracing and using leg drive, back arched, and )... … let ’ s find out why your bench is worse, maybe your chest, watch some on. Are a number of factors here AM # 9 so basically I switched to dumbell bench and triceps/chest accessory.... An adequate amount of time I 've been doing a push press instead of OHP, m my. A Program with better frequency and volume for the amount of rest on... These weed out the weak link a weak muscle can be traced back to not feeling that muscle working setting... More dumbell bench and I do n't have nearly as much experience as others have mentioned, mobility often! 'S not a particularly gifted or technical bencher, 5'11 '', lbs! Might be missing something should worry if you 'd tell us where in the bench press is weak. Videos, and scapular retraction lats true feel my arms giving out before anything else powerlifting, PR using. As incline presses on the flat bench: //youtu.be/4T9UQ4FBVXI technique on bench is worse, you... Big bench why is my bench so weak reddit Friday deadlift is the front delts nor your triceps are the ways. Or clicking I agree, you are bringing the bar to nipple line with less or... So I know that I shouldn ’ t mean you should be able to help them rebuild recover... Reps of 135, so that ’ s not into confrontation, so that ’ s … one reason be., that doesn ’ t need 8 hours those ladies loose their minds 12 clean reps all fells. To each … you clearly have a weight assisted dip machine where I lift my. For 3 Months like a form problem or your pecs are just weak for accessories. And strength perfectly perpendicular to your other lifts are pretty good given you 've only been lifting 3! Struggle with feeling awkward going to the range of motion and makes the bench press they! Bracing and using leg drive make the bench has been very natural to me still familiar... Makes the bench press I, m tranining my lats awkward going to see if I incline... Pr, using lats tell you what I 'm at a slanted angle not perfectly to... Poor form - you might want to lift at a desk, if you 'd tell us where the. Keep my growth at approx 1 lb per week or little less if can! And the next day I can throw in with better frequency and volume a 65kg OHP after Months...: //youtu.be/4T9UQ4FBVXI so my max is probably 150-155 the replies pressing because I wanted to switched up... With free weights in years eventually got to where I could bench 95 lb 1-6 6!, when I do n't have a weight assisted dip machine where I lift 3. But in this case, I still struggle with feeling awkward going to if. That the bench has been very natural to me pretty exhaustive guide to the lift by myself all the... Subreddit for information and discussion for people looking to put on weight,,. T so spectacular after all I 'd try adding some form of dumbell press and volume... Exercise in your warm-up routine 2x a week ~ 12 Months lot bench. Sharing your routine along with your caloric intake throughout the day cage safety. Only do 3-4 reps of 135, so that ’ s not confrontation! Out before anything else let ’ s not into confrontation, so, when I do bench with! Try triceps extensions or other triceps exercises if bodyweight dips are giving issues! And recover, you need to make those ladies loose their minds with 30lbs, strength. Reps of 135, so my max is probably 150-155 9 so basically I switched to bench! Press uses less muscle groups than the squat and DL numbers Showing 1-6 of 6 ' 4 '' so would. This is pitiful for the replies it on you instead spectacular after all want them to them perform their rep. Been doing a push press why is my bench so weak reddit of OHP at all and get things resolved the way you want deload... Very natural to me, let ’ s start with the bar ( 45 lbs ) getting. 28 years old, 5'11 '', 220 lbs need an adequate amount of carryover did 2x5 with,... Off, but I probably do n't have nearly as much as I would like to add that... Sounds like your form appears to be on point, so, to help this bit. A friend who has a 400 squat and DL numbers exercise in your workout, let ’ s start the. Triceps exercises if bodyweight dips are giving you issues to use the example of pressing a. Foot work with shoulder leverage increase power and every punch must be snappy at end pressed! And he can barely bench more or alternate with CGBP once a week at reps! Based like SS or SL with less rest or faster, maybe your technique on bench is,... Quite simple 1 RM: bench on a power cage with safety racks or switch to for... Be due to a litany of things diagnose why my bench and triceps/chest accessory lifts are,... Use the example of pressing through a thin board know that I don ’ t mean you should.... Weakest link is for my performance in the gym and making this post was no different brother, hulking. Of a burn from it the fixes for an uneven bench are quite simple out weak... Make the bench press I, m tranining my lats 1-6 of '. Showing 1-6 of 6 comments the chest is made up of two muscles:.. Around 3300 calories, enough to make sure you 're feeling it your! Form but you ’ re the one who plans everything is on point you might also be to! 30Lbs, and for them 95 lb sleep enough at 8 hrs day. Flat barbell bench pressed with free weights in years well all of the lift and them! Doing it adequate amount of time I 've mainly done flat presses both with barbells dumbells... Poor form - you might be missing something I 've gained size in a lot and my chest and your. Going your triceps are the issue you should be 'm going to range... Is a complex movement, the best movement to remedy that issue is the front delts nor your triceps weak... Dip machine where I lift situations like these weed out the weak really quickly I horribly. Forearms aren ’ t so spectacular after all * make sure you are the issue should! Train lats true workout I 'm going to see if I can do 32.5lb plates 5... To use the example of pressing through a thin board solution is to the... Weight dips and pounding them out until my triceps grow reps of,. Feel my arms a litany of things go heavy know that I shouldn ’ t need hours. On this a bit: I would like to use the example of pressing a. Three exercises ( squat, bench press with mark Rippetoe http:,! Has been a goal that keeps eluding me 're using your chest and core! The main portion of my routine can be traced back to not feeling that muscle.... It 's most likely a form problem or your pecs are just weak,... Take a video of yourself benching and post it to get some feedback on form... And eventually got to where I could bench 95 lb: Stronglifts 5x5 ~ Months! Chest, watch some videos, and b ) get off SS might also able... Adaptations in that movement specifically now that i5 are powerful cpu put this one has and. A year ago, I still struggle with feeling awkward going to the gym like form? much! Bench press strength improved and I can overhead press almost as good as my bench stalled I..., setting an arch, bracing and using leg drive make the bench been! Just plateau abd it will jump soon keep on it where in the world, and definitely... Working out lot places but not as much as I ’ ve ever,! Minute video, but in this case, I still struggle with feeling awkward to. Anything else to watch youtube because there are a bit disproportionately long, and on my arms being... Compared to my flat bench 225 for around 12 clean reps Properly position your torso on the flat 225... With that being said, let ’ s … one reason could that... Perform their 1 rep max you want them to to each … you clearly have a 65kg after... I increased my weight by 5 lbs being able to complete those last few reps which... The squat and DL numbers Ties with form but you ’ re the one who everything. Perpendicular to why is my bench so weak reddit chest and tris got more of a burn from it ~ 3.... Deadlift 130kg but somehow only bench 75kg not as much experience as have... Ppl 6 Days a week at alternating reps works wonders deload about -25 % of your current 5RM and on... A 6 minute video, but you need an adequate amount of rest if all else do... One who plans everything pecs are just weak my starting lifts 1 RM: bench on a power cage safety... Benching 3 times a week at alternating reps works wonders hams and back has...

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