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bench programming

Show me a video of a dude missing a raw bench at lockout lol - maybe there are a few (I've honestly never seen it) but it is very rare. As you said it always seems to be about midway which leads me to think that increasing strength from the bottom would be best for a raw bencher (IE pause your reps). I see a lot of videos on youtube of people doing half reps on bench, not locking the weight out
By any stretch, I doubt training lockout like a motherfucker would give you a better lockout. You will always fail at the same spot, every time. I used to be all for weak point strengthening but these days I think you just need to focus on getting stronger. I think CGBP works so well because of it's greater range of motion and because it is better at strengthening the triceps. This is different in my mind than strengthening lockout (I really doubt CGBP even strengthens lockout), you're just getting stronger
 
0ni said:
Show me a video of a dude missing a raw bench at lockout lol - maybe there are a few (I've honestly never seen it) but it is very rare. As you said it always seems to be about midway which leads me to think that increasing strength from the bottom would be best for a raw bencher (IE pause your reps). I see a lot of videos on youtube of people doing half reps on bench, not locking the weight out
By any stretch, I doubt training lockout like a motherfucker would give you a better lockout. You will always fail at the same spot, every time. I used to be all for weak point strengthening but these days I think you just need to focus on getting stronger. I think CGBP works so well because of it's greater range of motion and because it is better at strengthening the triceps. This is different in my mind than strengthening lockout (I really doubt CGBP even strengthens lockout), you're just getting stronger
Click to expand...
his 3rd attempt
[YOUTUBE]GV7bLf9F3z4&feature=related[/YOUTUBE]

I think CGBP works so well because of it's greater range of motion and because it is better at strengthening the triceps. This is different in my mind than strengthening lockout
Click to expand...

seriously-meme.jpg

last time i checked lockout strength is all tricep strength...
 
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Darko said:
How are you going with that, are you spending more time in the crapper?
Click to expand...

Less actually, oddly enough

callan said:
his 3rd attempt
[YOUTUBE]GV7bLf9F3z4&feature=related[/YOUTUBE]



seriously-meme.jpg

last time i checked lockout strength is all tricep strength...
Click to expand...

That was nowhere near lockout, Look at his starting position for reference. His left elbow doesn't even go past a right angle
 
0ni said:
Less actually, oddly enough



That was nowhere near lockout, Look at his starting position for reference
Click to expand...
do you think lockout is the top 2 inches of the lift? lol

id say lockout is anything past the top few inches off your chest... where you need all your tricep strength or you fail...
 
0ni, seriously, if you can't bench then stop trying to give advice and talking down the advice of elite benchers.

And that was lockout, his chest did the work to start the motion but his tris failed to take over.
 
El Freako said:
0ni, seriously, if you can't bench then stop trying to give advice and talking down the advice of elite benchers.
Click to expand...

What I'm saying is true though
Raw lifters don't miss at lockout, it just doesn't happen. Same for speed bench - fucking stupid for a raw lifter
If you don't agree then fine, but there is a reason why 99% of strong raw benchers do a load of lower end work and prefer reps over speed work
 
He failed it before he made it to midway as far as i can see. Which i think is a pretty common spot for raw lifters to fail. I still wouldn't call that lockout.
 
El Freako said:
0ni, seriously, if you can't bench then stop trying to give advice and talking down the advice of elite benchers.

And that was lockout, his chest did the work to start the motion but his tris failed to take over.
Click to expand...
thank you!

lol someone with some sense
 
0ni said:
The only thing that has ever worked for me regarding bench is frequency, consistency and weight gain
Click to expand...

I will however repeat this, despite it being something that 0ni is parroting rather than talking from experience.

To bench you need lots of bench, especially at the beginner intermediate stage. You don't have weakpoints when you are weak, you are the weakpoint.
 
El Freako said:
I will however repeat this, despite it being something that 0ni is parroting rather than talking from experience.

To bench you need lots of bench, especially at the beginner intermediate stage. You don't have weakpoints when you are weak, you are the weakpoint.
Click to expand...

That is what I said in a later post. I literally said getting stronger everywhere is the best way
 
Bazza20 said:
He failed it before he made it to midway as far as i can see. Which i think is a pretty common spot for raw lifters to fail. I still wouldn't call that lockout.
Click to expand...
did you watch the whole lift or?

if you dont think thats a lockout problem..... lol

put your mouse on his stating position, then watch where he fails, sure she moves a bit, but not enough to change the angle.
 
callan said:
did you watch the whole lift or?

if you dont think thats a lockout problem..... lol

put your mouse on his stating position, then watch where he fails, sure she moves a bit, but not enough to change the angle.
Click to expand...

From what I can tell, he just didn't have enough speed to go through his sticking point
This isn't a weakness of the triceps or a shitty lockout, it's just not being strong enough to make the lift
 
id say weak points are mainly a technique issue for beginners

but cgbp will make you stronger, couple that with normal benching with high volume and that should help your bench, helping you hone in on technique, adding mass, getting stronger in general.
 
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