this. cant expect fast gains while trying to drop fat mass.Your in calorie deficit...
1. Revisit your technique..
- Are u squeezing your upper back and lats contracted together and remaining tight?
- Are u envisioning that you are pushing yourself away from the bar?
- Is your feet planted firmly and using them to push against the floor?
- Are u holding a gobful of air into your stomach when u begin the bench?
ETC
Are u struggling to stabalize the dumbells. (i.e stopping them from flying all over the place?). Try and do say 25-30kg per dumbell press for 5 reps. Is your arms/triceps shaking?
I assume If your diets on track i would move to your bench lifting itself
Things u can try..
1. Revisit your technique..
- Are u squeezing your upper back and lats contracted together and remaining tight?
- Are u envisioning that you are pushing yourself away from the bar?
- Is your feet planted firmly and using them to push against the floor?
- Are u holding a gobful of air into your stomach when u begin the bench?
ETC
2. try and do a day of dumbell bench presses.
Are u struggling to stabalize the dumbells. (i.e stopping them from flying all over the place?). Try and do say 25-30kg per dumbell press for 5 reps. Is your arms/triceps shaking?
Ive found with a few of my members when i got them to switch in dumbell press they blasted through these walls.
One went from 90kg to 110kg in 9 weeks. For example Doing barbell mon and DB press friday
3. i was going to go into breaking down of each section of your bench (bottom/lockout/unrack) and how to go about fixig it but at a 77kg 4rm bench for your BW you generally have a few of weaknesses to be addressed.
Ive found weighted dips help a lot with my bench, and the 5x5program @ 80%1rm, when I got back into the weights I droped 3kg and added 15kg to my 1rm bench press,
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