IrishLaoch

My sticking point during my bench press is like 2-3inches off my chest. Is there any specific workouts to do to improve this? I know board presses help the midway/upper point of your bench, but what about lower?

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Laoch-Warrior

SmashingMachine

Try negatives; where you resist the weight coming down and really focus on those last two or three inches. Plyometrics, for that quick explosive burst would probably help too...like Plyometric push ups; where you thrust yourself up into the air...instead of pushing up slow. Deep push ups...with the push up blocks...where you can go deeper into a deeper stretch and deep dumbell presses. And, you really need strong tri-ceps for that initial part of the bench press movement until your arms can come closer together. Try close grip bench presses for your triceps.

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lwbfl

A sticking point just off the chest is a sign of weak lats and triceps. These are the prime movers in this area of the press. It could be something in your form also. Work on you lats and triceps and this will improve. Something else to try the next time you bench, bring the weight down, only press 6 inches, back down, then full rep. This will stress the weak area while maintaining the rest of your range.

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Crashsti

you did'nt mention the width of your grip? how much room do you put between your hands when you bench? most people assume slightly wider than shoulder width apart but some guys use superwide grips while other prefer a narrow grip. each one works the chest/triceps differantly. its been awhile since i benched so i can't remember if the wider grip is easier to start and harder to finish or if thats the narrow grip. i would say experiment alittle.

SmashingMachine

I always used a narrower grip...around shoulder width or so. The function of the Pectoralis Major muscles are to Abduct(or bring together) the arms. So, you're going to have more power closer to center and your triceps can kick in and help you more as well.

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lwbfl

You give conflicting statements here. You are correct in the function of the pecs, but that would mean that the wider grip would activate the pecs more, closer in moves the stress more on the triceps. Try the motion sitting at your computer and see how much the chest moves with your arms close in, and then straighten your arms out to the side and move your hands forward. Wider = more chest, close =more tricep. Find a happy medium.

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SmashingMachine

So, why are your pecs thinner at the edges of your torso and thicker by your sternum? Because your pecs are stronger in the middle. Yes, your tri-ceps kick in more the narrower your grip, and I stated that in my previous post. I'm not talking about taking a close-grip bench press grip...but I am saying to take a narrower as opposed to wider grip because your pecs are stronger the closer you move to the middle of your body. Their whole purpose is to adduct the humerus; which means to pull your arms toward the middle of your body. That's why when you flex your pecs you pull your arms together as opposed to bringing them out to your sides. A wider grip will work the muscle through more of a range of motion, but he wasn't asking how to work through a greater range of motion but to get past a "sticking point." Plus, too wide of a grip places too much strain on your shoulders and muscle insertions; which is why a lot of guys get shoulder injuries and/or tear pecs. I've been bench pressing for close to 25 years and have never had an injury when keeping things in tight, but I have had shoulder injuries with wide grips though; trying to work through a greater range of motion for higher repetitions. You just don't have the stability or power out wide as you do in closer.

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lwbfl

If your grip is shoulder width apart, that is a close grip, and your using more tricep than anything. Don't believe me? Get someone to take some pics of your top and bottom position while benching. Maybe we just misunderstand each other, but how much can your arms be "abducting" with such a close grip? Oh, and my chest is not thicker in the middle than the sides, that would look weird! How in the world can a muscle be stronger in the middle? It's two muscles, both attach at two points and can't be stronger in one "area" of the muscle.

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SmashingMachine

I think we're misunderstanding each or something. Close grip bench I've always done with my hands side by side almost touching each other. I didn't "abducting" I said adducting or bringing together. The pecs are a major and minor muscle. The major does the bulk of your benching. My point is your pecs are thicker toward the middle, not the exact middle, but toward the middle...this is the muscle belly. Your muscles are always thicker nearer their point of origin. The pec majors originate in the middle of your chest and insert on your humerus and they also contract and move toward point of origin. And, again I say the thread was not about using more pecs or more tri's...it was about a sticking point. And, using more muslce groups will help with sticking points. You have more power with your hands closer in...meaning shld width or slightly narrower...not wider...because your chest, shoulders and triceps work better together and are in more stable positions.

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lwbfl

Cool beans.

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Crashsti

this is an old thread but i was just reading about sticking points in a book. the truth about a sticking point is that its nothing more than a point in a movement where the muscles have the least amount of leverage. everyone has them its just part of human anatomy. the only way to improve performance around a sticking point is to improve technique but even then, the sticking point does'nt go away, you just learn to work with it.