I was wondering what all you guys do for your chest workout.
I've been wokring out for 4 months, and i dont feel that my bench is really advancing. I can max about 145lbs and i weigh 170lbs. I feel like i should be benching more, as my back is just as strong as my workout buddy who benches over 50 lbs. more than me.
Maybe if someone could go over the technique that could be helpful. I know some poeple say to keep your shoulder blades together , etc.
Also i have noticed that some of the stronger guys at my gym do bench with their feet in the air, pulled up into their stomoach or resting on the bench. What is that for? Balance??
Thanks
The chest is a muscle with the main function of adducting (squeezing together in the "frontal plane") Therefore the ability of the actual chest muscle is stimulated when your elbows get to the 90 degree bend (approx.)
Benching is a more complex movement than just using chest. I would recommend you find where your sticking point in the bench press is BEFORE attempting to blast through it. Generally athletes get stuck around the low point position and right at the 90 degree elbow bend. CT from t-nation.com has illustrated a pretty darn good way of getting past this. Basically, you use isometric holds and iso-dynamic presses to get past the sticking points (I'm not going to outline this entire technique....it would be a novel....just look it up). If your sticking point is low....most likely need shoulder work.....mid.....most likely need chest work.
Squeezing your shoulder blades together is a necessary movement for the eccentric and lower part of the concentric motion. Holding your shoulder blades in a retracted position (throughout the movement) is debatable. You can try the method when you max....but I recommend letting your blades protract when you are just training.
The whole legs up in the air when benching, causes you to become more unstable. To do it correctly, your back doesn't arch (it lays flat on the bench). The purpose is to engage more muscles to stabilize the weight (namely serratus and abs). Power is compromised during this type of lift. If you want to be unstable I recommend using chains. This allows you to keep the bench explosive.
Few pointers to max:
- Squeeze the bar tight (I mean white knuckle tight)
- Contract every muscle you can
- Wear a mouthpeice if you grind your teeth
- Maintain a deep arch in back but keep shoulders and butt on bench
- Draw air deep into your abs and lungs during eccentric
- Hold breath during concentric and only let out small burst of air when stuck
- If needed raise butt off bench after midpoint to lift chest closer to bar allowing the shoulder blades to stay retracted (only use this method if you already know enough about benching not to break your neck)
These methods are only for someone who understands the movements and already has been through a "hypertrophy" phase or stage. If not you really shouldn't be trying to max out in the first place.
