Why am I so weak on barbell bench press?

[Andrew0409]

So I'm 185 7%bf. I have trouble doing more then 5-6 reps at 225 at the barbell press. But I can do 100 once each side at with th dumbbell which for my weight I think is not bad. But it seems like if you can do 100lbs dumbbells with 8 reps I should be stronger on the barbell? Is it because of my height and long arms? I'm 6'3.


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[Poohbear]

Yea arm length has a lot to do with it . But back work and tri work can over come it some .Just in my opinion of course

 

[Andrew0409]

Yea arm length has a lot to do with it . But back work and tri work can over come it some .Just in my opinion of course

What's a good tri workout that really builds strength for you?


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[Poohbear]

Close grip bench and also starting from the bottom on ur bench . Let it rest on ur chest and then press it don't lock it out on the way up . That will help , Also 5x5 program is good for building strength .

 

[Kins]

So I'm 185 7%bf. I have trouble doing more then 5-6 reps at 225 at the barbell press. But I can do 100 once each side at with th dumbbell which for my weight I think is not bad. But it seems like if you can do 100lbs dumbbells with 8 reps I should be stronger on the barbell? Is it because of my height and long arms? I'm 6'3.


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Ask your coach or get a coach to help you out. You will eventually get stronger. I don't mean any offensive to bodybuilders but most do not spend much time studying training. See if you can find a good strength coach in your area. Then again if you want to be a bodybuilder strength isn't really the goal and you shouldn't be too concerned with not having an amazing bench press.

 

[hwntime]

It has nothing to do with arm length. It's the fact that the DB press is harder than a BB press when both are done properly. With the DB's, you're utilizing more of your stabilizer muscles along with more stress on joints, tendons and ligaments. I guy who can press a single for 315 will not be able to press 157.5 DB's. There are variables involved though: range of motion being the biggest. Most guys who DB press if you observe, will not do a full range of motion. Then end up doing these half ass half reps for the sake of ego. Just saying...

A guy who can 1RM 315 will typically be able to DB press 125 +/- if the reps are done properly.

 

[Andrew0409]

It has nothing to do with arm length. It's the fact that the DB press is harder than a BB press when both are done properly. With the DB's, you're utilizing more of your stabilizer muscles along with more stress on joints, tendons and ligaments. I guy who can press a single for 315 will not be able to press 157.5 DB's. There are variables involved though: range of motion being the biggest. Most guys who DB press if you observe, will not do a full range of motion. Then end up doing these half ass half reps for the sake of ego. Just saying...

A guy who can 1RM 315 will typically be able to DB press 125 +/- if the reps are done properly.

i def get full range of motion, I find that BB actually hurts more when I go all the way down vs going full range of motion on BB. And I rarely see guys doing BB presses, I see way more guys cheating on BB doing half range of motion, especially shorter guys that literally go like one inch up and down and arch their back like they need a exorcistism lol

 

[49ER]

Im a powerlifter and i will say bench is not ideal for building a nice chest. My favorite pec builders are actually incline smith machine and dumbells.

 

[DemA]

Your situation is simple...
1. You aren't getting the correct range of motion with the dumbells vs a barbell

You also mentioned in the other thread you squat 405 but can only deadlift 1.5x your bodyweight.. I'd be willing to bet your squats are half ass just like your dB bench..

Before you go looking for drugs to help you with strength it would be better to straighten out your form

Take it how you want but that the best advice your gonna hear

 

[Andrew0409]

Your situation is simple...
1. You aren't getting the correct range of motion with the dumbells vs a barbell

You also mentioned in the other thread you squat 405 but can only deadlift 1.5x your bodyweight.. I'd be willing to bet your squats are half ass just like your dB bench..

Before you go looking for drugs to help you with strength it would be better to straighten out your form

Take it how you want but that the best advice your gonna hear

your obsession with me is now getting annoying.

 

[Rot-Iron66]

Heavy tricep work (and upper back work) should help. Close grip bench, close grip with fat bar, JM press, skull crushers, dips, etc...

 

[Nutpuncher]

Is everyone playing nice here?

 

[juicemonkey]

My bench has gone down too because I've been focusing on a lot of reps with good form and contractions. My one rep max was 335 now I can probably barely get up 315. I wouldn't know because I haven't tried lol I think the heaviest I went recently was 285 and I got it up four times

 

[Ricnixon]

Im a powerlifter and i will say bench is not ideal for building a nice chest. My favorite pec builders are actually incline smith machine and dumbells.

^^this..... I'm more of an aesthetics guy. Genetically I have good muscle bellies but I'll never be power lifter strong. However, My chest really started to pop and get stronger when I started utalizing the smith machine focusing on full range of motion, technique, contracting, and negatives. It was less about power and more about shaping my chest. My shoulders thanked me too. I always incorporate different working sets. Sets where I focus on strength and sets where I focus on form and technique. I'm always doing different shit.... routines are great but they have to always evolve with different rep ranges. Another one that really helped me shape my chest and tris was close grip bench. I would do this for my chest day and arm day. Never crazy heavy but would just crack them out to failure every time 15-20 reps range. I think strength shows itself in many different ways and sometimes we confused being powerful with being strong. For example, the guy who benches 500 for 1 rep is powerful. The guy who benches 225 40 times is strong. You get me?

 

[ketsugo]

So I'm 185 7%bf. I have trouble doing more then 5-6 reps at 225 at the barbell press. But I can do 100 once each side at with th dumbbell which for my weight I think is not bad. But it seems like if you can do 100lbs dumbbells with 8 reps I should be stronger on the barbell? Is it because of my height and long arms? I'm 6'3.


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That is very small issue. Everyone has strong and weak parts . Just like anything you just need to be persistent . Chins used to be my weakness . Took me years of hard training . Now at 51 I do wise grip chins with 100 pound plate tied to my waiste for my workout 15 reps . In fact I got that in my 30s before I discovered AAS . Only diff then it was hard fought 8-10 now I do chins at the end of back and easy 15 where I emphasize slow control and my contractions. In everything you pick what you have most trouble with and work it, use systemized approach. Even my students in fighting I tell them find partner that frustrates you and keep training - find a way . You can do anything you set your mind too. I'm sure you know that but Ill remind - carry on and good luck