Looking for some bench press accessory lifts

**pin1up** · 11-05-2014, 12:40 AM

Hello i recently just tried to beat an old pr of 405lbs raw with the bench press. I did about a 9 week solid bench program and attempted 410 and was able to get it off my chest so fast and then i just hit a wall at about 7-8 inches above my chest. Its always been my weak point and i just been relying on my bottom strength to get me through it, and i finally think it caught up to me. I have been competitively powerlifting for about 8 years and I am open to any ideas/favorite accessory lifts hitting that weak spot that you guys like to do. I have a fairly middle grip i put the first ring about in between the crack of my pinky and ring finger. The only thing i cant do is pin presses because for some reason my tendons just cant handle it.

**Dont wanna be old** · 11-05-2014, 01:07 AM

By Pin Presses do you mean dead presses ?
Lay on the ground in a powerrack . Take 50% of 1RM and do presses .
It works on top end where most struggle .
I really don't like placing boards on my chest .
I like to reset a couple times and don't have a partner .

If your not able to do dead presses then I suggest powerbands .
I think there better than chains .
Chains do look hella cool and do help top end .
Good luck brother
If you believe , you can !
DWBO

**animal87** · 11-05-2014, 01:57 AM

At the top would be triceps mainly right? Someone correct me if I'm wrong. I used to like Sheiko rountines when I was power lifting.

**pin1up** · 11-05-2014, 02:12 AM

Thanks for the reply and yea i meant dead presses my apologies. I'll definitely add those into the program i'm going to make for getting through this weak spot, I really appreciate it. I just have tried so many things that I forgotten some good effective exercises.

**pin1up** · 11-05-2014, 02:15 AM

@animal87 Yea i tend to think its mostly triceps but more shoulders the wider your grip atleast what I think haha. I was looking at shieko but i heard the cookie cutter templates they have for it would just waste your time because there is so much customizing and effort he puts into to each workout for different individuals. Not saying it wouldnt be effective i just believe your better off doing your own thing.

**animal87** · 11-05-2014, 02:21 AM

Oh yea of course. I had to play around and get it to work for me.

**animal87** · 11-05-2014, 02:24 AM

Tuck your arms into your side instead of flaring them out to the side like a BB'er bench will take your shoulders out it and make your tri's have to work more.

**skyrim** · 11-05-2014, 02:52 PM

So not being a power lifter but with a 405 max within the last year, I was helped by doing slow negative-centric reps. it's boring but I found it to be effective for strength gains and to give my joints a rest. Basically each rep is 7 seconds. Six seconds negative and one second positive for seven to ten reps. It equals alot of tension over time and the one second positive helps with the ballistic portion. I worked somewhere around the 225lb range. I did that for three weeks and it worked for me. Good luck with it brother

**pin1up** · 11-06-2014, 06:23 AM

Yea that is actually something i haven't tried before! I will definitely give it a go sounds like a great idea. Thanks for the reply!

**Largerthannormal** · 11-07-2014, 07:42 PM

i used to compete for a long time. Alot of my success came from " lock outs" pick different levels off the safety bars and just dead press it off them. top half.. mid section where ever you like. Also helps with getting past the weight shock when you get into those super heavy sets.

i do the same with my squats. practicing from in the hole or at the full bottom.