Weakening Bench Press- Lateralis Insertion

Maxgain · 24-Jan-07, 09:45 AM

Hey hoping someone can help

Lately my bench press is weakening. LAst week I failed on 220 for 1 rep, thats where i was about 4 months ago.

whats failing are my lats. I can generate any power to lift the bar of the chest they just fatigue straight away.

The strange thing is my back is getting stronger with new PBs set in chinups lately and on BORs -now stronger than bench-which i do after chest.

I only experience the fatigue on pushing and not pulling motions making me thing that is is the lat insertion that has a problem.

Can anyone advise?

etothepii · 24-Jan-07, 10:06 AM

How are you eating?

Could your form have changed without you noticing?

**maverick** · 24-Jan-07, 10:21 AM

Has your training had any kind of focus on increasing strength or is it a standard bodybuilding workout? I know I stagnated in strength for a long time because it wasn't my focus.

Maxgain · 24-Jan-07, 12:31 PM

-1: Diet is not the problem as all lifts are strong except chest and lats which i train after chest have gone up in strength lately. ~Its just for the pushing motion effected.

No I have been concentrating on formmore lately and it ws initially good but now i just cant generate any power with the lats.

Maverick: I have been focusing a lot on strength for the last 10 weeks done HST before it. Have not been going over 6 reps and a lot of 1 rep maxing.

**maverick** · 24-Jan-07, 12:41 PM

Can you list what your workout schedule looks like? Do you go to faliure often?

gcs118 · 24-Jan-07, 10:41 PM

Are you just ready for some time off from lifting altogether?

Maxgain · 25-Jan-07, 04:13 AM

Quote:

Originally Posted by maverick

Can you list what your workout schedule looks like? Do you go to faliure often?

Workout varies between going for one rep max so
warmup 10 x 60% x1/2
5 x 80% x 1
1 x 90 % x1
1 x 95% x 1 not always sometimes skip this straigh to 100 %

Then ill do sets of incline 2/3 work sets 6-8reps

However the fatigue in the lats kicks in at the 5 x 80% set so dont know whats going on.

Maxgain · 25-Jan-07, 04:14 AM

Today i used the smith machine and was stronger (accounting for the fact its easier still stronger) The lats for some reason did not fatigue as much with the bar stabilised.

Maxgain · 25-Jan-07, 04:16 AM

Quote:

Originally Posted by gcs118

Are you just ready for some time off from lifting altogether?

Maybe I have worked chest a lot lately but I have noticed it for a good while since doing my HST in November.

Thing is everything else is going up.
Maybe i should leave bench for a while and concentrate on dips

Maxgain · 25-Jan-07, 04:17 AM

Extra points

When benching dumbell flat giving a bigger depth Im as weak as a kitten prac as strong with incline dumbells.

Also Lats are now really fatigued after bench this morning feel as though was working back not chest

**maverick** · 25-Jan-07, 09:49 AM

I meant your WHOLE workout schedule (upper and lower body), you may be working out too often, creating muscle overlap, using too many accessory exercises, not enough, etc....

Stay away from the smith machine. If stabilization is your weak point, why would you submit to it and let a machine do it for you? I'm no powerlifter, but if you are really weak out of the bottom, paused bench pressing may be the way to go.

Maxgain · 25-Jan-07, 10:22 AM

Quote:

Originally Posted by maverick

Stay away from the smith machine. If stabilization is your weak point, why would you submit to it and let a machine do it for you? I'm no powerlifter, but if you are really weak out of the bottom, paused bench pressing may be the way to go.

was training at half six this morning which meant no one to spot which meant after warming up I went to smith machine. I always normally train with free weights.

Maxgain · 25-Jan-07, 10:29 AM

Quote:

Originally Posted by maverick

I meant your WHOLE workout schedule (upper and lower body), you may be working out too often, creating muscle overlap, using too many accessory exercises, not enough, etc....
.

sat: chest and back
mon: legs
tue: shoulders
thur: arms

all workouts vary but typ
chest- barbell bench, incline DBs, flies
typ 2/3 work sets each give about 7/8 work flies never more than 2

back, barbell rows, chin ups, DB rows, close grip pulldowns, lower back extensions
typ 2 work sets each, or 3 exercises and 3 work sets

shoulders focus on press and shrugs, 2 military 2 DB 2 shrugs -work sets

tris- Close Grip 2/3 work, extensions 2, kick backs 2
bis curls preacher 3, hammers 2

legs, sldls 3 work
ham curls 3 work
ext.s 3 work.

Dan C · 25-Jan-07, 10:46 AM

If your lats are getting stronger, why would you think it's your lats that are failing in a pressing movement? I'm not understanding the logic.

And what's up with the lack of leg work? 9 total sets on "leg day" but 13 on "arm day" with additional work on "chest/back day" and "shoulder day".

What's Firehawks signature? Something like...

"Don't tell me you forgotten, the problem is you ain't been squatting!"

**maverick** · 25-Jan-07, 10:50 AM

Well, in my opinion its pretty obvious what the problem is. What muscles are used most in a bench press? Chest, shoulders, and triceps. You are working at least one of these muscles almost every other day. If you really want to get a stronger bench press, you need to condense your chest/shoulder/tricep work much more to give ample recovery time between sessions. I have found over the last couple years that strength gains come the easiest (though they are never easy) when I am giving myself lots of recovery time. I make the best long term strength gains when on a 3 day schedule doing either a 3 or 2 day split. Just as a note, I do a 2 day split now and will probably never go back to anything else.