Strong everywhere but bench press

[DAT]

I use 75% machines, 25% free weights. I can do pretty good weight on every body part except bench press. For example I workout with 150 on bicep machine, 200 on fly deck, 300 on shrug machine, etc. However I can only do 150 on the bench. I do 3 to 4 sets of 10. If I drop sets and reps I still can't go much past 150. Why am I so weak in that exercise???????????????

[Thai Bri]

I think you'll find that the "strength" you gain from these machines has little carry over into the real world. Fitness training is specific, and you are literally getting better at the specific tasks that the machine has for you.

I have done this myself. I built a great body with a multigym once. But I am far stronger now. Keep to the free weights as much as you can or, even better in my view, get into "core" and "stability" training (Swiss Balls etc.) These help you work your body in a way that has far more relevance to fighting.

If you're going to stick with weights, go here for safe, common sense, drug free weight training advice www.hardgainer.com

[DAT]

Intelligent. Thoughtful. Supportive. Thanks TB I knew you had it in you. I'll check that site out as soon as I send this.

[Thai Bri]

I must be going soft in my old age......

[KONY]

DAT,

Try working on your rotator cuff movements. Just hold both your arms up at a right angle (like Beavis does as Cornholio) and then rotate them downwards (kinda like a scarecrow). I got this tip from an instructor and it really helped. I don't know why it helps but I guess its because many people fail to work their rotator cuffs. Hope this helps.

[Biker]

Machine exercises do not help develop the stabilizing muscles. When you try to do the same movements with free weights you will find that you aren't nearly as strong as the machine lets you think you are.

Try doing a different movement instead of the benchpress. Try dumbell presses for a while, just don't take your benching weight and divide it in half and try using 75lb dumbells. Start out much lighter to find a good working weight. After a while, go back to the benchpress. Don't forget to do incline work for the pecs as well.

[EnlightenedOne]

You said after a while go back to benchpress? Why? Wouldn't you want to stick with the free weights?

[Seiryuzenshin]

Honestly, if you are looking to improve athletic performance, I would skip bench press (and machines, too) completely. It has practically no worth besides muscle development, and the gains you do get from it are not worth the effort.

HOWEVER, if you are looking to improve your bench, try developing your triceps to a further extent. Each muscle group in the body has a supporting muscle group. For instance, your quads and your hams. Bicep and tricep. Inner abs (core) and outer abs. etc. Anyhow, no one muscle group can become more advanced then its supporting muscle group. Depending on what type of bencher you are (do you use more of your arms, or more of your back and chest?), you need to have well developed triceps, biceps, forearms and wrists, upper, middle, and lower chest, as well as a developed back. It all ties in together.

[Biker]

You said after a while go back to benchpress? Why? Wouldn't you want to stick with the free weights?

You can bench press with free weights. It isn't a machine-only movement.

[EnlightenedOne]

Thanks. That helps.

[DAT]

No bench press?

Seiryuzenshin,

You wrote to skip bench presses if someone really just wanted to improve athletic performance. I'd appreciate you expanding on this as well as outlining a routine that you feel would give someone true "practical" strength for all around use as well as for martial arts training. Thanks.

[vampire03]

vamp

yes , that is a great idea. i'm always searching for great advice, and it's plenty of that here. great site guys.

[grubbogoppoly]

Honestly, if you are looking to improve athletic performance, I would skip bench press (and machines, too) completely. It has practically no worth besides muscle development, and the gains you do get from it are not worth the effort.

HOWEVER, if you are looking to improve your bench, try developing your triceps to a further extent. Each muscle group in the body has a supporting muscle group. For instance, your quads and your hams. Bicep and tricep. Inner abs (core) and outer abs. etc. Anyhow, no one muscle group can become more advanced then its supporting muscle group. Depending on what type of bencher you are (do you use more of your arms, or more of your back and chest?), you need to have well developed triceps, biceps, forearms and wrists, upper, middle, and lower chest, as well as a developed back. It all ties in together.

Um....No offense. But, the bench press doesn't improve athletic performance? Sure it won't make you a better shooter, jumper etc. But, if trained right it will give you the kind of explosive power you need in sports. Second of all the bench press is a movement which uses your anterior delts much more than your biceps and even more than the tris.

But I would agree with you about cutting out the machines.

[Thai Bri]

Just to playDevils' Advocate..... what do you mean by "if trained right it will give you the kind of explosive power you need in sports." ?

[Smart Fighter]

I wont get into the "to bench or not to bench" question, but if you want to be able to bench more practice negitives. Load 50-75 lbs more than you can bench and start in the extended position (at the top of the press), use a spotter and control the weight as you bring it to your chest in a long slow smooth rep, when its to your chest have the spotter help you back to the top and repeat. Do 3 sets of ten, with your bench workout, you'll be benching more in a month, I gaurantee it. If not you can come back and call me a liar, lol. I know it will work though, pro atheletes have used negitive weight training for many moons.