Thread: Really weak bench press - why?

OP assuming that is you in your avatar the problem is pretty simple.

You have long arms, an excellent tool when deadlifting but a hindrance with pressing as the angles are not favourable and you have to press the weight further.

Stick with it, focus on speed of the chest and massively improving your triceps strength. Generally speaking there is one way long limbed people should bench – fast!
While it will never be a mechanically advantageous position for someone with long arms you must minimise the time spent under tension as this is not displaced in the same was as it will be on a shorter limb and the fatigue is magnified in the longer muscles.

Contrary to what you may believe too most long armed people bench much better with a closer grip.

Originally Posted by MattGriff

OP assuming that is you in your avatar the problem is pretty simple.

You have long arms, an excellent tool when deadlifting but a hindrance with pressing as the angles are not favourable and you have to press the weight further.

Stick with it, focus on speed of the chest and massively improving your triceps strength. Generally speaking there is one way long limbed people should bench – fast!
While it will never be a mechanically advantageous position for someone with long arms you must minimise the time spent under tension as this is not displaced in the same was as it will be on a shorter limb and the fatigue is magnified in the longer muscles.

Contrary to what you may believe too most long armed people bench much better with a closer grip.

The grip i use and i am 6'5 is just about shoulder or slightly past benching 330 lbs at mo,busts it up lovely!

Originally Posted by BIGLBS385

The grip i use and i am 6'5 is just about shoulder or slightly past benching 330 lbs at mo,busts it up lovely!

Sounds about right, I'm 6'1 and use a grip inside of the ring markings while shorter guys than me with stocky arms use a wider grip.

Your too small and weak ;)

Get some bodyweight on and get stronger!

Plus what Matt said above lol, bench inside the rings and do alot more pressing and tricep work and forget the flys and cables because they're as good as useless for benching big weights.

Originally Posted by MattGriff

OP assuming that is you in your avatar the problem is pretty simple.

You have long arms, an excellent tool when deadlifting but a hindrance with pressing as the angles are not favourable and you have to press the weight further.

Stick with it, focus on speed of the chest and massively improving your triceps strength. Generally speaking there is one way long limbed people should bench – fast!
While it will never be a mechanically advantageous position for someone with long arms you must minimise the time spent under tension as this is not displaced in the same was as it will be on a shorter limb and the fatigue is magnified in the longer muscles.

Contrary to what you may believe too most long armed people bench much better with a closer grip.

This is great advice!

It's made a huge difference for my benching.

I dont know anyone personally who cant squat or dead more than there bench, so thats normal mate

Originally Posted by Matt 1

I dont know anyone personally who cant squat or dead more than there bench, so thats normal mate

Are you serious?

Originally Posted by BIGLBS385

Are you serious?

I thought it was pretty normal to squat and deadlift more than bench? Being that they are whole body exercises and bench is just upper body.

Originally Posted by squatthis

I thought it was pretty normal to squat and deadlift more than bench? Being that they are whole body exercises and bench is just upper body.

Sorry i need my glasses on--and did not see T on end of can!

Try strength training 5x5

Originally Posted by BIGLBS385

Sorry i need my glasses on--and did not see T on end of can!

Thought that may have been it, i read it wrong first time as well.

My bench press conpared to my other lifts was severly lacking I couldnt even do 100kg but could do a 185kg deadlift and 140kg squat. I changed my training routine about 3 weeks ago to a powerlifting style where i would train bench twice a week (once for speed work and once maxing out) and squat and deadlift on the same days twice a week (doing the same) and one day doing a normal shoulder workout. I managed to get my bench up to 100kg today for 2 reps, which may not be alot to some but I was very happy about and feel like with the way things are going I will be able to go heavier in the near future.

I read early on in this thread that you do chest and triceps together? This could be part of your problem as chest exercises give tri's a secondary workout and vice versa best to split them 3 days apart
, try chest and bi's then back and tri's if your short on time.

keep at it mate, i just stuck with dumbells for ages now at 69kg i get 12 reps of 80kg!

found what griff said really interesting. i have freaky long arms and my BB bench has always been a weakness. i do my reps slow and controlled aswell

will try some of those tips