I worked on some "too low benching" last night and figured i'd report on how it went.
I came up with the idea as i analyzed my bench form, and was looking for methods of emphasizing parts of my musclulature to change things up, and to work on my weak points.
Right now, my sticking point is just an inch or two off my chest. That, and my triceps don't handle enough of the load in the bottom position. I'd bet that as they engage and start to take over the load, my weakest point occurs.
So my ME lifts for a while are going to focus on developing power at the sticking point. I'm doing rack presses for a few weeks from the 3rd (i think) pin position and then maybe try out some board presses.
For my repetition bench day, i decided that both my anterior delts, and my triceps need work, so i started to fuck around with a few bench variations to see what i liked best; tricep benching (i think westiside calls it the JM press?) which is an overflexion of the elbow joint at the bottom of the bench. This tweaked the shit out of my tendons (ive always had issues there, hence the tricep not engaging soon enough) so i'm a little hessetant to go full on at that right now. My tris are more sore today then they've ever been though, which is a sign.
Next came too low benching. Standard power bench form, but i arced the bar down to stomach level. I couldnt handle a lot of weight, but it didnt bother my bad shoulder at all. In fact, it felt awesome. I'm going to have to work at it for a few weeks to get the form solid, but my hopes are that it will boost up my bench some next phase (especially when i combine it with the rack presses). I'll keep people posted if they want.
Try it out next time you're under the bench. Another good one that i started to play with was the laying front raise. Unlike the standard front raise, the most stress is at the bottom position (during a standard front raise, the stress is at the top) which is where it is greatest in a bench.
Let me know what you think. Make sure your form is tight, shoulders retracted, elbows in.
-doug-
do you reckon a decline bench may also help here?? Just thinking aloud really, I'v not done them for ages so I can't remember how they feel.
Well, if i use the powerlifting arch (which i do) i don't know how well the decline bench would help. I'll try it out to see if i like the ROM.
If i didnt use the arch, then it would be a lot like a normal bench, only with all the blood in my head instead of my arms ;)
-doug-
Hey Doug doesn't the Westside guys recommend brining the bar down towards your lower chest uppper stomach when training?
I know they do alot of crazy stuff that makes the lifts harder in training, like extra wide grip, close grip, benching lower on the body.
But I could be wrong.
Good stuff man.
I've been struggling with my deadlifts and bench and it all boils down to ego and a lack of motivation.
So I'm easing back on my weight and using differing grips and forms to make it harder with lighter weight.
Plus I'm training MMA again so I have a tendency to just focus on thing at a time but I gotta keep lifting and doing cardio so I can hang with the young guys at Mikey's.
Mule,
I've never heard anyone mention a too low bench, nor have i seen it. Came up with the idea on my own.
Normally, i bench to low chest level. I'm not sure what competition regulations are on the bar placement, but the bench i was talking about was almost at my belly button. My shoulders were fried pretty quick.
-doug-
Hey man whats your training website?
I'll have to try out your too low bench.
the site is limitstrength.com but i havent updated it since the start, due to a lot of business for me, and not a lot of articles from other people (chad is the only one who's given me one).
Let me know what you think.
-doug-
Thanks man.
I'll bookmark it this time.
bjjconditioning@yahoo.com
-doug-
ttt for an interesting idea.
I haven't heard of this and I'll try it.
Basically I just get the bar to get to about my belly button and press it back up as normal?! Man I'll be using light weights with this!
Koing