Bench Press Sticking Point Fixes (Weak Off Chest)

💥CHEST STICKING POINT💥

If you find that every time you bench heavy the weight just gets stapled down at chest level there are a few things not so obvious things that you can look at and work on to blast through your bench plateau.

Back Technique

During the bench press your back is acting like a spring you load into it and if done correctly it can help you shoot that weight right back up. To do this we want to be sure that our shoulder blades are tucked down and back and that we are properly engaging the lats. As we bring the bar down to chest level it's almost like we're rowing the bar down and reaching the chest up. Both small cues that make a big big difference.

Isometrics

 Getting in some row variations can be the key to making your back work in the bench press. Doing a banded reverse row where you row and hold the bar into your bench position is a great way to work your back in the same way it works on the bench itself.

Upper Back Work

 Doing upper back work is a great way to work the muscles that hold your shoulders down and back and can be a huge help if you're stuck at the bottom position on the bench.

Pause Work

 Being comfortable being uncomfortable is a great way to bust through sticking points. Spending more time at chest level with pause work can be a direct transfer into your max effort work. If you're guilty of doing a ton of touch and go simply switching over can be the change that you need to fix your sticking point.

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