Help with BP sticking point

[johntt44]

Hey guys! My sticking point is 2 inches of my chest. I bench with my middle finger on the ring. I have boards at my disposal 1 board to 4 boards. I've never used any bands or chains either. I bench raw by the way. Thanks!

 

[Mayne]

Pin press I like better than board.

 

[Nutz4butts]

Spoto presses!! You stop roughly 2 inches above you chest and hold it for 2-3 seconds before coming back up. It forces you to keep your back tight. I usually do them once a week after my main lifts on bench for 3 sets of 8.

 

[theprodgicalson]

i second Spoto presses.
Also, one board press would help. do them heavy.
Do you have a Buffalo/Duffalo bar available to use?

 

[JC456]

That's a fairly normal sticking point.

How much do you Bench currently, and what is your weekly routine atm?

 

[Ironlord]

Boards, spoto....band presses teach you to explode through the sticking point.

 

[johntt44]

I

That's a fairly normal sticking point.

How much do you Bench currently, and what is your weekly routine atm?

I benched 470 a yr ago. I'm good for 440-450 most of the time. The 1 board press is right where my sticking pt is.
Right now I bench twice a wk. One medium 6-8 reps and one low 1-5 reps.

 

[johntt44]

i second Spoto presses.
Also, one board press would help. do them heavy.
Do you have a Buffalo/Duffalo bar available to use?

Is that the bar with all the neutral hand grip positions? I don't have one but would be willing to buy one.

 

[theprodgicalson]

https://www.roguefitness.com/kabuki-strength-duffalo-bar

This is the Duffalo bar. You can also Google Buffalo Barbell and some will come up. The buffalo version is cheaper and slightly different

 

[JC456]

I
I benched 470 a yr ago. I'm good for 440-450 most of the time. The 1 board press is right where my sticking pt is.
Right now I bench twice a wk. One medium 6-8 reps and one low 1-5 reps.

Good, sounds like you're doing most things right.

I'm going to take a different tact and suggest either or both:

1) Add an additional day of light benching in a hypertrophy range.

2) Gain more size and focus on that for across all 3 sessions and increase food intake.

Build your base bigger, then peak again after 3 months.

 

[johntt44]

Good, sounds like you're doing most things right.

I'm going to take a different tact and suggest either or both:

1) Add an additional day of light benching in a hypertrophy range.

2) Gain more size and focus on that for across all 3 sessions and increase food intake.

Build your base bigger, then peak again after 3 months.

I think I'll try the extra hypertrophy day. It would still be low volume though,right? Say 3-4 sets of 10-15?
Thanks for everyone's input.

 

[JC456]

I think I'll try the extra hypertrophy day. It would still be low volume though,right? Say 3-4 sets of 10-15?
Thanks for everyone's input.

Yep sounds good.

The thing with advanced guys is it's often a case of stepping back and looking at the bigger picture. You're probably doing all the little details to get the best out your current body. So step back, rebuild, get bigger and go again.