Why is my bench so b*tch?!

[Blue09]

Ok, I've tried everything. Different width grips, all types of different exercises to compliment my bench (yes, including lockouts) and followed strict form (shoulder blades together, back arched [ass still on the bench], visualizing pulling the bar apart, etc etc). My bench just isn't where it should be! For example, here are some of my other lifts:

Exercise: lbs x reps x sets

Box Squat (to parallel): 500 x 10 x 3
Rack Deads ( weights ~6" off the ground): 585 x 6 x 3
BB Row (here's the kicker): 365 x 5 x 3

Now, my bench is:

Bench : 355 x 3 x 4


Took a layoff for a week to rest up and see if that would help, but doesn't seem to be helping all that much. My all time high on bench has been 365 x 4 x 4.

What do I need to do? I know it's still a decent amount of weight, but to be BB Rowing more than I'm benching? I think I'm the only one of the face of the planet that can do that, lol .... and it's with strict form, no swinging or bobbing and no more than 45 degrees, well .... sometimes I cheat but that's the very last few reps, lol.

Should I just accept the fact that my bench will always be my weaker exercise or is there something that I'm not seeing here? or is my bench perfectly fine but my BB Row is just exceptional? It's quite depressing really

[role model]

Originally Posted by Blue09

Ok, I've tried everything. Different width grips, all types of different exercises to compliment my bench (yes, including lockouts) and followed strict form (shoulder blades together, back arched [ass still on the bench], visualizing pulling the bar apart, etc etc). My bench just isn't where it should be! For example, here are some of my other lifts:

Exercise: lbs x reps x sets

Box Squat (to parallel): 500 x 10 x 3
Rack Deads ( weights ~6" off the ground): 585 x 6 x 3
BB Row (here's the kicker): 365 x 5 x 3

Now, my bench is:

Bench : 355 x 3 x 4


Took a layoff for a week to rest up and see if that would help, but doesn't seem to be helping all that much. My all time high on bench has been 365 x 4 x 4.

What do I need to do? I know it's still a decent amount of weight, but to be BB Rowing more than I'm benching? I think I'm the only one of the face of the planet that can do that, lol .... and it's with strict form, no swinging or bobbing and no more than 45 degrees, well .... sometimes I cheat but that's the very last few reps, lol.

Should I just accept the fact that my bench will always be my weaker exercise or is there something that I'm not seeing here? or is my bench perfectly fine but my BB Row is just exceptional? It's quite depressing really

Your #'s are very similar to mine, I think my bench lags because of a rotator cuff problem I've had for the last ten years. I'm interested to see the responses. Rows and deads have always been my strong ones to.

[dennis]

How tall are you? Guys with longer arms never bench as much as guys with shorter ones.I think you are putting too much worry into your bench..you will always have a weaker exercise than your others..mine is legs.benching 365 is no slouch bro.Do you ever use a spotter and do very heavy negatives..you migh try that a few times per month....also a strength coach I know always says if you want to go up on your bench do 3 sets of them everytime you go to the gym.Just some thoughts.

[Grizzly]

I row about the same as I bench, and I even do JS Rows, which are much harder than the ones you describe. Don't worry about it. Bench is gay anyway.

[Blue09]

Originally Posted by dennis

How tall are you? Guys with longer arms never bench as much as guys with shorter ones.I think you are putting too much worry into your bench..you will always have a weaker exercise than your others..mine is legs.benching 365 is no slouch bro.Do you ever use a spotter and do very heavy negatives..you migh try that a few times per month....also a strength coach I know always says if you want to go up on your bench do 3 sets of them everytime you go to the gym.Just some thoughts.

Not tall .... 6', nothing spectacular.

[Blue09]

Originally Posted by Grizzly

I row about the same as I bench, and I even do JS Rows, which are much harder than the ones you describe. Don't worry about it. Bench is gay anyway.

LoL, alright, I guess there's nothing to do but accept the fact that benching just isn't my strong point.

[Grizzly]

Originally Posted by Blue09

LoL, alright, I guess there's nothing to do but accept the fact that benching just isn't my strong point.

Your bench isn't shabby by any means. Maybe work it more for 1RM. Maybe work in some dynamic days or something.

[Girth]

Here! Here! to Grizzly's "gay" sentiment. Though I have to say that "gay" is too polite a word. Something along the lines of, "an absurdly inefficient use of time, which is only one notch of value above the bicep curl."

Keep the squat, dead, and rows going up. At least those things can transfer over to true acts of strength in everyday life. Not to mention that they garner the respect of those who actually know what "strong" is.

[dennis]

Originally Posted by Blue09

Not tall .... 6', nothing spectacular.

6' is part of the problem..a guy that is 5' 8" with 2"-4" shorter arms will kick your ass on the bench everytime.I agree with the above posts about the power moves and exercises being more important for overall condition and strength but i do enjoy more of the BB side of the gym which bench press is an important part of (to me anyways).

[Joe West]

my benches are pathetic [much worse that yours brother] but thats because i wont push too hard. i was born with shoulders i could seperate at will so i dont risk it .

360 isnt bad anywhere, bro.

[ForemanRules]

Originally Posted by Blue09

Ok, I've tried everything. Different width grips, all types of different exercises to compliment my bench (yes, including lockouts) and followed strict form (shoulder blades together, back arched [ass still on the bench], visualizing pulling the bar apart, etc etc). My bench just isn't where it should be! For example, here are some of my other lifts:

Exercise: lbs x reps x sets

Box Squat (to parallel): 500 x 10 x 3
Rack Deads ( weights ~6" off the ground): 585 x 6 x 3
BB Row (here's the kicker): 365 x 5 x 3

Now, my bench is:

Bench : 355 x 3 x 4


Took a layoff for a week to rest up and see if that would help, but doesn't seem to be helping all that much. My all time high on bench has been 365 x 4 x 4.

What do I need to do? I know it's still a decent amount of weight, but to be BB Rowing more than I'm benching? I think I'm the only one of the face of the planet that can do that, lol .... and it's with strict form, no swinging or bobbing and no more than 45 degrees, well .... sometimes I cheat but that's the very last few reps, lol.

Should I just accept the fact that my bench will always be my weaker exercise or is there something that I'm not seeing here? or is my bench perfectly fine but my BB Row is just exceptional? It's quite depressing really

No way we can help unless you post all your workouts in detail....not just your bench workout.

[bigcountry76]

if i was you i would do paritals. Such as put a block of wood on your chest and lower the bar to that. next do paritals from your chest half way up and then back to your chest. or do some military presses and close grip bench and some flys. I am not really sure. but that is what i do and my bench is 335 never doing a cycle. You can also do the block of wood on a power rack just adjust the rack. have a spotter when you do those partials and go up in weight has far has possible. hope this helps. it help me but then again i fall into the short arms cateorgy with me being only 5ft 5 inches. best of luck