all my lifts are going up except for bench press. What am I doing wrong??
>>76945308Weak shoulders
Only bench press matters. It’s the thinking man’s lift
>>76945308dilate
You likely need more volume, frequency, and better/more triceps accessories
Where is your failure? Off the chest or at lockout?
>>76945308you lose tightness right before the bottom of the rep and just dump the bar onto your chest
>>76945308>hit more reverse, incline, ohp, hypertrophy work>bench a shitload>do more strict work>more form to put weight onTry each, my bench grew the most from low weight doing a ton of bench. But I'm sub4pl8 1rm so to get above that is more lift specific programming and technique. I'm working on my brace and lowering volume to get to 4pl8s.
>>76946179>roll to hips or dump pl8s to the sideEzfails
>>76945308If vid related: train more technique, ensure proper grip and focus on tucking the shoulders + hitting the correct touching point. Other than that just keep benching with enough volume / frequency.
>>76945308>all my lifts are going up except for bench press. What am I doing wrong??u have wrong anatomy for this movement>what is wrong with my anatomy? nothing, it's normal for humans to have wrong anatomy for "pressing" with retracted shoulders and elbows even further behind shoulders - pecs gets wrapped around ribcage and as weight goes up pectoralis partially unwraps from ribcage - pecs get injured from that sudden jolt if nothing goes wrong (lol, u ARE injured just trying benching lol) bench will grow lats visible on the roid chick (yes i think she roids) - that's respectable weight and i know it would be 2/3 of that if she didn't contort spine all the way, still NICE benchingdoes she have any triceps to speak of? no, pecs dwarfing tits ? no, boulderous delts (remember u can cover her back with one spread palm that's how "huge" she is - small skeleton - no she has no delts either, it is entirely lats in best of circumstances wanna get huge with bench? roid A LOT and bench with protracted shoulders, quarter range of motion and back flat on the bench like jay cutler https://www.youtube.com/shorts/vc1d9UNqzdY> why do i need to roid a lot u wanna build pecs beore u get injured too badly :D lack of shoulder retraction allows pecs to work somewhat in bench > and what do u do for pecs? it's a pull with protracted shoulder, haven't worked pecs recetly directly - they be done with biceps for me earlier i've been doing pulldown with protracted shoulder for pecs - i find that shoulder protraction disengages lats to large degree, i came up with it because climbers get pecs that way - they almost never retract shoulders when arm is way in front of you and shoulder is protracted all the way u are able to flex pecs all the way to sternum unlike with any bench, with bench origin and insertion of muscle can't see each other, the muscle is obstructed by bones, hence: >u have wrong anatomy for this movementand flies are the same
>>76945308The fastest sperm in your dad's wad when he nutted in your mom carried an X chromosome and you were born female.
>>76946277someone who's "born female" is female before she's born, believe it or not
>>76946279That's what the post meant. OP would be a male and wouldn't struggle with benching had her dad's sperm carried a Y chromosome.
>>76946287>That's what the post meant. OP would be a male and wouldn't struggle with benching had her dad's sperm carried a Y chromosome.she is not struggling though bot is she ? >>76946254
Bench Press is the least skill demanding of all the lifts, The best way to increase it is to grow the muscles involved. Hit DB flys or presses after bench to squeeze in some more volume & growth
>>76946195How do I keep my shoulders tucked when I reach out for the bar?
>>76946254>> and what do u do for pecs?>it's a pull with protracted shoulder, haven't worked pecs recetly directly - they be done with biceps for me>earlier i've been doing pulldown with protracted shoulder for pecs - i find that shoulder protraction disengages lats to large degree, i came up with it because climbers get pecs that way - they almost never retract shoulders>>76948454>and the biceps thingie? sitting, arm as if it was on a sling, shoulder protracted but down, thoracic extension, powerband hooked below so that it's 45 degs to vertical, pull BACK AND UP BUT WITHOUT LOSING SCAPULAR/SPINAL POSITIONING, and i am not holding anything, rubber is looped on supinated forearm, this does especially upper pecs, and when i stop moving elbow and start moving shoulder up it's awesome for upper traps as well, truly combine harvester of an isometric hold, but there needs to be mindful control of spine and scapula
>>769453081. Bench first thing every session2. Take the time to do 5x5 with 4-5 minute breaks between sets. A pain in the ass but it works. 3x5 is not enough volume after the beginner phase
>>76948476>4-5 minute breaks between setsi too 400 years break - is that enough ? :D >>76948455>>76946254>>76946510
>>76947365grab the bar first then arch and get your scapula into position
>>76945308You aren't benching heavy enough timesThe only way to get better at something is to do that thing more
