Quote:
Originally Posted by Lasereth
Well I am sorry to say that I have failed! After doing this guy's benchpress regiment for 3.5 weeks I haven't increased my max at all.
I have some major trouble at the beginning of the benchpress. Getting it off of my chest is usually fine, but about 1/4th to 1/3rd of the way up I just lose power. If I can get it to the halfway point, my triceps kick in and it rockets to the top. Getting to the halfway point is just so hard. Anyone have a tip for increasing power at the beginning of the push?
|
First, I'd make sure you are setting yourself properly, that you have a proper grip and that your shoulder girdle, chest and arms are in the correct position at the start.
Second, what you describe is the most difficult part of the bench press for all lifters when they approach their max. Specific short range training can help (so, doing a few sets where you don't get near to a lock out).
Third, when most people get near their max they do have a psychological block. You have to have confidence in yourself and your spotters. No one can do a max lift without spotters.
Fourth, I'd evaluate where you are and perhaps adjust your goals. What weight can you do for 8 reps (that's failing at 8 reps)? I have found that whatever you can do for 8 reps is 75-85% of a one rep max. Try seeing what you can do for 8 and then do the math and see if you are near where you want to be.
Fifth, did you warm up adequately prior to attempting the max? That is to say, no stretching (stretching hurts your power prior to lifting) but doing a few warm up sets with lighter weights.