Bench press sticking points: how to improve your lift
Sticking points in the bench press are more than just a bad day at the gym. If the barbell stalls at your chest, midway up or just before lockout, it gives you a fairly precise indication of which part of the movement needs work.
For many people, the bench press remains the benchmark for upper-body strength. Sooner or later, the question always comes up in the gym: “How much do you bench?” If your answer has not changed in months, it is worth looking at your technique and muscle balance, beyond simply how much weight you plan to lift on your next chest day.
What causes sticking points in the bench press?
The simple truth is that a barbell does not always stall because your chest is weak. The bench press is a pressing exercise, but a strong lift also requires a strong upper back, a controlled descent, a stable body position and sufficiently strong triceps.
Robertson describes two common sticking points in the bench press and one less common weak phase. The good news is that these are not mysterious faults. Once you know where the barbell stops, you can choose exercises that specifically train that part of the movement.
Three positions deserve particular attention: the bottom position at your chest, the middle of the press and the final phase, or lockout. Each has its own cause and requires its own approach.
Sticking points at the chest: when the barbell will not move off the bottom
If you fail right at the bottom, that does not automatically mean your chest muscles alone are weak. Often, the problem lies in your body’s stability and how well you control the weight as you lower it.
According to Robertson, this is where your upper back comes into play. Weak pulling muscles make your body unstable. Your lats and upper-back muscles help you maintain a position that allows the barbell to descend safely and under control. If your back cannot hold that position, you also lose a solid starting position for pressing off your chest.
The practical solution is to add more rows and pull-ups to your training. These are more than just “back day” exercises. They support your bench press too.
Bench-supported bent-over dumbbell row
Hold a dumbbell in your right hand and support yourself with your left hand and leg on a bench. Keep your back straight and your torso almost parallel to the floor. Row the dumbbell up toward your rib cage, pause briefly, hold the peak contraction and lower the weight back down under control. Then repeat.
Isometric underhand pull-ups
Hang from a pull-up bar with an underhand grip, hands shoulder-width apart. Accelerate as you pull yourself up, bringing your chest toward the bar. Feel the contraction in your lats for about 2-3 seconds, then lower yourself back to the starting position over 2-3 seconds.
If you are still weak at the bottom, your chest muscles may also be the cause. In that case, the dumbbell bench press can help because it requires both chest muscle work and greater stabilization.
The mid-range: the work starts at 90 degrees
The middle phase of the press is where your elbows are bent at about 90 degrees. Robertson calls this no man’s land. Your chest muscles have already done much of their work, but your triceps are not yet in their strongest position.
So what actually helps? Exercises that force you to get stronger in this specific part of the movement. Robertson favors floor presses and board presses. If you do not have a board, you can apply the same principle with a foam roller, provided your gym has one and it stays securely in place.
Floor press
Lie on the floor with your knees bent, holding a barbell above your chest with your arms straight. Lower the barbell toward your chest until your elbows touch the floor. Pause briefly, then press the barbell back to the starting position.
Foam roller press
This exercise follows essentially the same principle as a board press. Lie on a bench and place a foam roller lengthwise on your chest. Secure it if necessary, or have someone hold it in place. Grip the barbell and hold it above your chest with your arms straight. Lower the barbell until it touches the foam roller, then press it back up.
Sticking points at the top: lockout and triceps
Most lifters do not have major problems with the top portion of the lift. But if the barbell stalls right at the end, your triceps need a closer look.
The final phase of the press depends largely on your triceps. Cable pushdowns and skull crushers can help here, but a specific pressing variation that places more emphasis on your triceps is often an even better choice.
Robertson’s preference is the classic medium- or close-grip bench press. Place your hands on the barbell slightly closer together than usual. This shifts more of the training load from your chest muscles to your triceps and also increases the range of motion.
Medium/close-grip bench press
Grip the barbell with your hands closer than shoulder-width apart. Start with your arms straight and the barbell above your chest. Slowly lower the barbell to your chest, pause briefly, then press it back up. That is one repetition.
FAQ: sticking points and improving your bench press
Do you have to bench press more to improve your bench press?
No. If you struggle at the bottom of the lift, training your upper back may help the most. If the barbell stalls near lockout, your triceps need more attention.
What should you do if the barbell stalls at 90 degrees?
Use exercises that specifically target the middle portion of the lift. Floor presses and bench presses to a board or foam roller work well because the movement stops and starts at the sticking point.
Is a close grip suitable for everyone?
A narrower grip can work your triceps effectively, but it should feel comfortable for your shoulders and wrists. If the movement causes pain, reduce the weight or widen your grip slightly.
Source: www.menshealth.com
Translated by Janar Rückenberg
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