Well, let's say you really have issues locking out then you should probably improve triceps strength, or your sticking point is in the stretched position at the bottom then you could set up pin press to safely train that part of the ROM and possibly add more chest accessories.
Not op but hit close grip if you struggle with lockout, pauses or flies if you struggle with strength at the bottom. Lots of powerlifters use boards for midrange work, etc
I’m 6ft2 with an 80 inch reach I could bench 240 within the first 6 months of lifting for some reason but after 3 years training I doubt I could get to 300
I'm 98kg, 185cm with arms that almost reach to my knees and I bench 180kg, but it has required a stupid amount of specialization and work.
This guy has the right idea. If I feel weak on the start of the lift I do a lot of chest accessories, if lockout feels weak I will hammer triceps. I've often had tendonitis which I've managed to usually train away with hammer curls.
>a respectable bench
Just keep benching, eating above maintenance, gradually gaining muscle
Arm length can make the difference between hitting 500 lbs vs. only 450 lbs., but if you just want a 'respectable' bench, for all normal intents and purposes you just need to get stronger and bigger
Literally the only exception is if you had a genetic/skeletal disorder that made your arms 8 feet long or whatever
You get way better ROM with dumbbells' with longer arms, as you can get a really get a good pec stretch on the concentric and just twist the barbells to a diagonal to get past your chest/torso. It feels really good for me, I get a deeper push that way. The bar stops on my body if I try and get that deep concentric stretch.
It doesn't look as cool, but it gets the job done.
You get way better ROM with dumbbells' with longer arms, as you can get a really get a good pec stretch on the concentric and just twist the barbells to a diagonal to get past your chest/torso. It feels really good for me, I get a deeper push that way. The bar stops on my body if I try and get that deep concentric stretch.
It doesn't look as cool, but it gets the job done.
Benching a lot can make rounded shoulders worse, especially if the chest gets tight, it pulls the shoulders forward. I don't think there is a way it could correct them, instead you should focus on pulling exercises, external rotation, stretching of the tight muscles.
I'm 6'3 with long arms and I can rep 2pl. The thing that worked for me was just increasing benching frequency.
I do full body compound type work and I pretty much bench and OHP every workout, going every other day. Rotate squats/deads/rows. Not saying this is what you should do, but my lower body is stronger than my upper due to sports when I was younger. As somewhat of a beginner, you can just bump volume to reach higher numbers on most lifts.
just a thought, but there is supposedly a a formula for the optimal grip distance based on certain bone measurements and the angle made at the bottom of the rep.
IDK, bro - I'm a very long-limbed 6'4" and my Bench and OHP are really good.
(Fun fact, I asked my doctor about this and he said that my anterior delt and pec are in an abnormal configuration that is advantageous for pushing, but disadvantageous for pulling)
Just giving you a bump because all of the fitness guys on youtube seem to be short, so their advice doesn't apply as well for a giraffe.
Focus on technique, add the right accessories depending on where in your ROM your sticking points are, eat a lot.
Same dude. What's your span/height? I'm 6' but my arm span is 6'3.
Can you expand a bit? What accessories would correspond with what sticking points etc.
Well, let's say you really have issues locking out then you should probably improve triceps strength, or your sticking point is in the stretched position at the bottom then you could set up pin press to safely train that part of the ROM and possibly add more chest accessories.
Not op but hit close grip if you struggle with lockout, pauses or flies if you struggle with strength at the bottom. Lots of powerlifters use boards for midrange work, etc
LMAO what are you an orangutan?
STFU STUBBY!
I’m 6ft2 with an 80 inch reach I could bench 240 within the first 6 months of lifting for some reason but after 3 years training I doubt I could get to 300
I'm 98kg, 185cm with arms that almost reach to my knees and I bench 180kg, but it has required a stupid amount of specialization and work.
This guy has the right idea. If I feel weak on the start of the lift I do a lot of chest accessories, if lockout feels weak I will hammer triceps. I've often had tendonitis which I've managed to usually train away with hammer curls.
>a respectable bench
Just keep benching, eating above maintenance, gradually gaining muscle
Arm length can make the difference between hitting 500 lbs vs. only 450 lbs., but if you just want a 'respectable' bench, for all normal intents and purposes you just need to get stronger and bigger
Literally the only exception is if you had a genetic/skeletal disorder that made your arms 8 feet long or whatever
If you have longer arms do dumbells and not barbell.
How come?
You get way better ROM with dumbbells' with longer arms, as you can get a really get a good pec stretch on the concentric and just twist the barbells to a diagonal to get past your chest/torso. It feels really good for me, I get a deeper push that way. The bar stops on my body if I try and get that deep concentric stretch.
It doesn't look as cool, but it gets the job done.
You would still need to push the dumbbells the same distance so that does absolutely nothing to resolve the issue.
Is benching when you have rounded shoulders likely to exacerbate the problem, or could it correct it if I do it with good form?
Benching a lot can make rounded shoulders worse, especially if the chest gets tight, it pulls the shoulders forward. I don't think there is a way it could correct them, instead you should focus on pulling exercises, external rotation, stretching of the tight muscles.
I'm 6'3 with long arms and I can rep 2pl. The thing that worked for me was just increasing benching frequency.
I do full body compound type work and I pretty much bench and OHP every workout, going every other day. Rotate squats/deads/rows. Not saying this is what you should do, but my lower body is stronger than my upper due to sports when I was younger. As somewhat of a beginner, you can just bump volume to reach higher numbers on most lifts.
Reverse grip
ditch bench in favor of floor press
You aren't eating enough
You aren't resting enough
You aren't lifting frequently enough
You aren't adding weight to the bar in manageable increments
you don't even need to follow a proper program man you just have to add weight to the bar and bench regularly while not cutting. It's very easy
You think you have it bad? I'm 6'6. My bench ROM is longer than some people's squat.
who the frick cares
numbers don't mean shit, just get huge
KWAB
you don't. You turn into a deadlift specialist instead
just bench and stop worrying
I am 5'10" with 6'1.5" arm span, bench is one of my best lifts I even bench narrow
I have the same height and wingspan and also find moderate grip stronger than wide grip.
I took my grip in from pinkies on power bar rings to palms 1-2" away from the rings altogether and ended up lifting more
That's crazy, will try a bit more narrow and see how it works.
Try a wider grip.
just a thought, but there is supposedly a a formula for the optimal grip distance based on certain bone measurements and the angle made at the bottom of the rep.
IDK, bro - I'm a very long-limbed 6'4" and my Bench and OHP are really good.
(Fun fact, I asked my doctor about this and he said that my anterior delt and pec are in an abnormal configuration that is advantageous for pushing, but disadvantageous for pulling)
Just giving you a bump because all of the fitness guys on youtube seem to be short, so their advice doesn't apply as well for a giraffe.
So Stubbs is basically doing a floor press?
That pic is apples to oranges since left side doesn't just have longer arms, but also has a much smaller torso and back is flatter.
Stop giving a shit about other people's numbers, compete with yourself.
>respectable bench
If you look big and you use good form, it will be a respectable bench. Also you can use dumbbells instead