damn i thought someone was going to actually teach me how to bench. im ****ing terrible at it. i can close grip dead stop more than i can flat bench. I can dead lift and squat more than twice what i can bench lol.[/QU5
5 things IMO you should try to increase;
1; take a powerful pwo prior to training with some creatine, have a spotter to help you with maximum weight.
2; strengthen the triceps/shoulder as there in the movement too, weak triceps can stop you from having maximal pushing power. Weak shoulders will give you lack of stability.
3; Weak grip! having a weak grip not only makes benching harder, it also increases the chance of damaging your wrist. So i would suggest doing farmer walks/using heavy grips forearm gripper.
4; Inflexible shoulder/bicep/chest will cause 1 arm to be stronger then the other/ maybe hinder good form. having good flexibility will 1; increase muscular strength, 2; muscle movement, 3; more healthy muscle fibers.
5; bench more often( 2x a week) 1 day being high reps, 2nd day being strength 3-8 reps max. Doing high reps will build endurance muscles and low reps will build strength vice versa.
thank me later bro. i used all these methods and i got up to 315 bench. when i was stuck at 185.
