out the hole

[lifter37]

hi, Im 5'7,181. My current bench pause is 340 lbs. my sticking point right now is out of the hole. I have been doing dumbell presses deep to help get the weight off my chest,but the biggest dumbells our gym has is 100's. Does anyone have any other exercises that will help me get out the hole. Much thanks

 

[AFstud066]

incline bench and skull crushers help me to get the weight moving off my chest....also the rage x haha....but i have done a 375 triple raw so i guess what im doing may help

 

[lifter37]

I lift in 100% raw powerlifting federation. I do hit alot of those exercises,but I was just hoping there was something just for a few inches off of the chest.if you know what I mean. thanks

 

[flexmaster]

bench presses in the rack. set the bars just above your chest and work up to singles...im not sure what kind of routine would work best but if you pm bigbyrd or paulbunyun im sure they'd be willing to help you out.

i would also imagine increasing smaller board presses might work

 

[ironfreak83]

weighted dips have helped my raw bench alot. i've been doing really deep on them and exploding all the way up to lockout. also try using bands and chains since they'll teach you to explode with all you've got off the bottom. i've had quite a bit of success with really heavy dumbell flyes as well. like in the 6-8 rep range.

 

[Paul Bunyan]

You need to work your lats and upper back. Then you need to learn to flex your lats to move the bar off your chest. If you do it right, you can move the bar a couple of inches off your chest. Also, by thickening your upper back you can reduce your range of motion.

Lat pulldowns with a V-bar
Pull -ups and chin-ups
Low pulley rows
Barbell rows( overhand and reverse grip)
Kettlebell rows
Dumbell rows

Use your imagination and mix things up.

PB

 

[ironfreak83]

You need to work your lats and upper back. Then you need to learn to flex your lats to move the bar off your chest. If you do it right, you can move the bar a couple of inches off your chest. Also, by thickening your upper back you can reduce your range of motion.

Lat pulldowns with a V-bar
Pull -ups and chin-ups
Low pulley rows
Barbell rows( overhand and reverse grip)
Kettlebell rows
Dumbell rows

Use your imagination and mix things up.

PB

bump on the upper back. chest supported rows are awesome. you can try alternating bent over barbell rows with chest supported rows each week.

 

[lifter37]

Thanks guys, appreciate all the help

 

[big_byrd52]

yes, back work, and standing barbell overhead presses with no leg drive help out alot.