The Bench Press Sticking Points – 7 Ideas to Smash Plateaus

 

Bench Press Tip STICKING POINT Eliminator!!

Video taken from the channel: ATHLEAN-X™


 

BEST Bench Press Sticking Point Exercises

Video taken from the channel: Criticalbench


 

How I Broke My Bench Press Plateau

Video taken from the channel: Nick Wright


 

Easy Ways To Break A Bench Press Plateau

Video taken from the channel: Garage Strength


 

Bench Press Sticking Point MIDDLE (How to FIX it!)

Video taken from the channel: Criticalbench


 

Bench Press Plateau / Common Mistake

Video taken from the channel: Alan Thrall


 

Fixing Your Bench Sticking Points | The Beginners Guide To Sticking Points | Part 3

Video taken from the channel: Stefi Cohen


Bench Press Sticking Points 7 Tips to Smash Plateaus The bench may be one of the most popular exercises in the gym. With lines longer than the Starbucks down the street, gym bros line up on Monday to meet the bench Gods. A very simple way of determining where your possible weak points are is to examine your sticking point, or the point in the bench press where you usually miss the lift. As a general rule, if your sticking point is during the bottom half of the movement, you’ll want to strengthen your pecs or shoulders, or both. The deadlift and squat can be stubborn at times, yet they tend to be a little easier to work with when it comes to grinding through sticking points and plateaus.

The bench press on the other hand. The following bench press tips and techniques deal with sticking points and plateaus: Partials. This training method allows you to use much more weight than you’d use for your one-rep max using full range of motion. To perform bench press partials, find a power rack and adjust the position of the safety supports to that of your sticking point. Five Plateau-Busting Bench Press Tips.

TAGS: unrack, bench press tips, plateau, you’ll find yourself at a sticking point about two inches off your chest every time. Keep your legs and lats engaged, and make sure to drive your feet into the floor as you press the bar up. These are just a few tips to help you break out of your current.

Increasing your food intake is one of the best ways to bust out of a plateau and boost your bench press. I suggest doing so hand in hand with a higher frequency specialization period o. This table lists the most probable issue causing each sticking point on the bench press. Now, there could be something more complex going on, or a technical issue that’s more unique to you.

But most of the time, I’ve found that strengthening the sticking point area will solve the problem. Once the safeties are in place, do the first 7 reps of the bench press, lifting the weight from your chest until you touch the bottom of the safety bar. For most people, the point where they touch the bottom of the safety bar is their sticking point, meaning the weakest part of the bench-press range of motion.

My sticking point on the bench is at about halfway through the concentric phase (pressing the weight up). If I put up my 1RM (242lb/110kg) I can lower the weight very slowly no problem, and getting it off the chest is no problem either, but then I reach the point that will make or. I have a sticking point at the very bottom when I bench press. I’ve never failed in 10 years to complete a rep once I get it past the first 2.5″ off my chest.

Besides paused reps, what else could I do to get past it? Also, a question on paused reps: Since I obviously have to use a sub-maximal weight on them, how exactly do they help get past a sticking point?

List of related literature:

(2) Keeping your elbow stationary, press the weight back until your forearm is about parallel to the floor.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Start by lifting the empty bar for three repetitions as a warmup.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Your last sets should incorporate a weight that limits you to one or two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Concentrate on your form and don’t cheat, such as arching your back when bench-pressing in order to get more leverage or bouncing or swinging the weight when doing arm curls.

“Lacrosse For Dummies” by Jim Hinkson, Joe Lombardi
from Lacrosse For Dummies
by Jim Hinkson, Joe Lombardi
Wiley, 2010

and repeat the process of setting a baseline and trying to go up in weight, reps, or sets for a few weeks.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Here’s another question: How many times do you lift something overhead with your elbows out to the side (in the three and nine o’clock positions)?

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Performing these tasks correctly is predicated on a good bench press setup.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

• Beginners should start with very lightweights and gradually increase the weight load.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Remember, these are general guidelines, so adjust the amount of weight you’re lifting, based on my recommendations above.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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53 comments

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  • After following Jeff for years I look at this video now and think WTF is doing with a Smith machine, they are garbage and will kill your joints. I don’t see one in his new setup and I hope he never uses one behind the scenes.

  • i can only max like 120/125 ohp and here you are bangin out 185 or 205 for reps..ive heard several people say ohp is the single best thing you can do to up your bench

  • actualy I think you don’t know what bodybuilding means. In bodybuilding is all about full reps and not partial.There is no such thing as strength training is more important or bodybuilding is more important. All those type of trainings are important for evolving, for creating a better version of your-self.

  • how do competitive powerlifters keep increasing weight on the barbell while staying within their weight class without having issues with recovery? specifically the natty ones.

  • I usually have issues with the middle of my bench as a sticking point and I never do direct shoulder pressing, maybe time to start…

  • I have never followed any program and just started watching videos to learn. I lift decentsquat 405, deadlift sadly is only 405 and bench is 335. People ask what I do.. I say work out 3 times a week and relive stress so I am not angry at home.. simple.. care less

  • It’s all about catching skill. The bar slipped a few times and hit my chest but I am not complaining because it got me ready for heavy weight. Thank you

  • do you know how to deal with herniated pectoral muscle and what it is. I think it preventing me from building mucscle the right pectoral. id really apperiate it. thank you

  • Talking about powerlifting was just an example of a group of people who care about what they lift, and not their aesthetics (which don’t actually get women, by the way; and is extremely shitty reason to lift weights).

  • I thought it would be upper and middle chest because my anterior deltoids are always burning after benching so I thought theyd be strong enough.

  • This is glorious, I’ve been looking for “how to not hit a plateau” for a while now, and I think this has helped. Have you heard people talk about Conabel Muscle Marmsome (do a search on google )? Ive heard some pretty good things about it and my m8 got excellent results with it.

  • I love your mix of videos. These informative ones are extremely helpful. The fact that you give multiple tips on strengthening weaker muscle groups that help your technical lift is amazing. Thank you, Stefi. ��

  • Well don’t worry I have shit fuckn shoulders was doing a plate only. For about a fuckn year. And every time I went to 185 I would mes up my shoulders bad for 6 weeks of rest my legs got extremely strong tho since I couldn’t really do upper body I hit 365 squat. My squat increased by a 100 in a month.. And dead lift I hit 405. Not to bad since I’m only 165lbs. But now I’m on the grind to bench I increased my strength by 50 lbs in a week. My goal is to hit 315 by may. If my shoulders don’t decide to fuck me over.. I’m pray. Currently I’m the weakest bench from my friends. They all around 245. While I’m at 185 barely. But I have a feeling 😉 I will surpass them. Cause my diet is on point and my workouts get more an more intense every day. I will hit 315 by may. And ohh my legs are by far stronger then theres lol ��

  • Great tips actually.
    Maybe crazy, but I do seated cable row with wide grip (width that I use on bench press) and I think that helped with my starting position and barbell stability.��

  • that spotting in the beginning with the 365 was kinda sketchy. I highly doubt she’d have been able to stop that bar from cutting your doggone head off

  • Going light sometimes is a way of going heavier in the long run. I have been able to apply this to my workout outs and feel better already. Also the diff between a body builder and a weight lifter is that a weight lifter is only fouled on how much weight he or she can push but a body builder is focused on contracting and expanding the muscle at hand!

  • lol. well if hes going by f = ma, then if a is decreased, f would also decrease. unless you mean deceleration when coming down, then ya you would be right since the force of gravity is acting upon the weights.

  • I was at a plateau where my max was 185 pounds. I was there for several months while still working out consistently. I started incorporating dips and tricep extension because my triceps were basically non existent. within 2 months I was at 225 pounds for 1 rep. Dont forget those little accessory lifts.

  • going all the way down will injure your shoulders when lifting heavy weight. and its cheating when you bounce it off your chest. You only need to go to 90 degrees

  • He’s got that girl in all his videos like he’s putting her on the corner! I bet this kid drives a BMW, and how the hell are you selling shirts, and who are the fucktards who are buying them!? anyway keep pushing weight silver spoon boy, sorry for the hatin, just had ta.

  • Moment arms tie into torque, Alan. The guy with the bar further from his shoulder has to exert more torque from his shoulder to lift the weight. Torque = F x r, where F is force, or weight lifted, and r is radius, or distance from the point of rotation, the shoulder. And yeah, excessively torquing the shoulder at a bench weight is extremely unwise.

  • Alan, I’ve been watching your videos a lot lately and frankly I love them. You remind me of a friend of mine whose very straightforward and passionate about a different sport.
    This video is very informative and has a great tone. Thank you for sharing the ramp analogy, it helped me picture the motion from a different perspective. Your drawings are very well produced, too.
    I think you overexplained the bar paths and arm angles. More profile shots of you on the bench with the correct and incorrect angles superimposed on you could’ve done more explaining with less language.
    That said, you’re obviously knowledgeable and well read on the subject and have a great passion for sharing your love for fitness.
    Thank you for sharing and reminding me to train untaaaaaaaaameuhh

  • You literally put that whole notion that bodybuilder chicks are manly and gross to shame…. I’d walk across Jennifer Lawrence’s bikini clad body on a beach if it got me even a protein shake with you at a juice bar at the gym lol

  • Some people just don’t realize the physics of benchpress. You can’t compare your weight pressing to the thick guy with short arms bench pressing 300 pounds. If you have longer arms and a more compact frame you have a much farther distance to travel and complete the exercise. In short, it’s not the pinnacle of strength measurement a lot of people think.

  • First, not even done watching the full video yet AND this is the funniest video of the year so far. With the magic of editing I now have finished the video and have worked on fixing my bench. I note, I am not weak or have a lack of muscle but I recently the last decade have had Fubr technique on bench. I did everything wrong including foot placement and leg drive. So point three, bad technique was my lunacy (touched too high on my chest, too wide of a grip and too straight of a path). It caused a decade of tremendous shoulder pain. Now, 2 months later, I am lifting my previous Max weight now 10 times easy and most of my shoulder pain has disappeared. I am glad I was able to finally fix the worlds worst bench and add just under 100 pounds to my max. 3 plates are no longer my enemy. I love the stick figures because they are so easy to understand the specifics and I was able to discover how fckd my bench was. PS I am now subscribed Alan because this is a very good video and you are funny as fck. If anyone reading this wonders how I improved my max by 100 hundred pounds. Well I just had that weird isolation crazy form, with my knees up in the air. I did everything wrong. So I was pretty strong in general, just had a horrible bench. This seems to be one of the best explanations on bench press technique I have seen. Its spot on. Thanks big A.

  • does it really? have you trained with actual athletes who have ever hurt their shoulders benching? I highly doubt it. Strength trainers? you mean power lifters bud

  • Smith machine will help keep better form, but with barbell it will help build up your stabilizer muscles in your abs and shoulders

  • Впервые задумался о назначении разведения гантелей на горизонтальной скамье. Раньше старался в основном растягивать грудные и особо не думал о том, чтобы их напрягать. Век живи век учись.

  • I have no idea if you will see this by now, but what happens if I cannot touch my body with the bar at all? In my case it is not a matter of how much weight I am lifting, even without weights, I cannot touch it, I have very low elasticity.

  • You can do all of this but literally the easiest way to get stronger is increase the weight. After every set add a a little bit of weight to your previous weight every set.

  • he was a physio therapist that why he dont use full range motion the further u bring the bar to your chest the more your putting pressure on your shoulders thus more injury, he is showing you safer way of doing things, you can use full range but your more likely to injure your self.

  • I’m 16 162lbs benching 175lbs for reps currently. My goal is to hit 225lbs before I turn 17 which is december:)

    I really hope your video will help me reach my goal! Although recently I’ve noticed left shoulder pain which is definitely not good:(

  • After watching this i don’t think I’m weak any more, well i am but it’s not due to genetics its because my technique sucks. Thanks dude.

  • Stefi’s videos are so informative and helpful, I appreciate them all. Ive implemented what I’ve learned from her and it has helped. She’s also so fucking hot, holy Jesus!

  • Really helpful content, been struggling with nagging bicep tendonitis in the front delt and was wondering if you could help me alleviate this with your bench program you advertise? Thank you for all the content

  • Totally digging the hair color and glasses. Stefi Cohen is gorgeous. I respect the lucky guy who spends time with her. Not only is she beautiful but motivates me to push myself in the gym….total package.

  • It stabilizes it more for you so that you aren’t putting in as much effort to keep the bar balanced. So technically no, though generally you will be able to press more on one.

  • Your Youtube channel and IG page have been the best additions to my social media in a long time. Between the well educated content you produce and the sense of humor you and your crew have I find myself always looking forward to the stuff you post.

  • are you suppose to find your sticking point and work on acceleration from there? for example, say my sticking point was 3 inches from my chest. then i’d drop the weight, lower the bar 3 inches from my chest, accelerate up and repeat. is that correct?

  • if he is training like an athlete, he should have it touch his chest. body building is bad for you and your joints. strength training and weight lifting is the best way to go, and that means being the strongest version of yourself. full ranges of motion because in the real world you wouldnt have the luxury of choosing whether you do a partial rep or nott… we should all be able to perform basic movements and this just ISNT the case for people who only want “gains”. there is more to life bud

  • I always struggle hitting 315lb, and always fail at the bottom to mid way. My locking out is very strong but the bottom portion of bench is very weak

    I guess it’s true, since my over head press is only 185lb
    Thanks for the tip

  • What I feel helped me lately is getting my shoulders and triceps as strong as possible and on the bench I add reps and add a little weight when I get 12-15 reps…I had bench 225 for 3 reps for months but when I went down in weight I saw easy progress it’s actually easy just add reps on the bench press how I got to that weight was I spent a lot of time getting my whole upper body stronger

  • look way would you be complaining about his girl squating are you a little gay boy they workout together from what i see and yeah what booty

  • thats what i have been doing with mine but i also like to bring it down slow to get an even better workout, love the videos jeff thanks look forward to more

  • Break Your Plateau on Bench Press and Load Up Those Plates with this program ��

    https://www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program

  • I am stuck at 234 for a long time now i can do 3 or 4 reps a set. I think i’m maxed out we all have limitations so be careful don’t get torn tendons guys.

  • moment arm:

    a moment is force times distance (moment arm). a larger distance with the same force = a larger moment and therefore more strength required to stay in global equilibrium. so you want to minimize the moment arm to focus the force on your intended muscle groups

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  • I’ve watched tons of videos to fix my form, but i was still having a hard time. Leave it to your stick figures to fix it! thanks man!

  • Touching the chest on a bench press doesn’t help, if you want to injure your shoulders then go ahead. He doesn’t touch the chest because you maintain it under tension, if you put it all the way to the chest, you are resting that muscle, and when you lift it back up, you have a risk of injuring your shoulders. So yeah ther is more to life bud, like doing the things correctly.

  • I’m going to try this today. I’m sticking right in the middle, and you confirmed what I was suspecting. Thanks for the variations.

  • How long was every one’s newbie gains. I been at it 5 month’s so far went from 2x 85 pounds weight was 167 pounds and know I can do 250 x 2 at 179 pounds.

  • The sling shot will teach you correct form. If you are interested in longevity especially for your pecs and shoulders, I would suggest you move you elbows in at the bottom and flare some what at the top. Takes a while to get used to and to build your tris up but is worth it in the end. I’m 75 and learned the hard way. Good video. Thanks