It’s International Bench Press Day.
So here are 5 ways to overcome sticking points (not only) on the Bench press
- isometrics – from the Greek the prefixes “iso” (same) with “metric” (distance), meaning that in these exercises the length of the muscle and the angle of the joint do not change
- isometronics – short range movements with an isometric hold at the end (demo)
- pauses – lowering a moderate weight to a point about two inches below your sticking point, holding the weight at that position for several seconds and then pressing the weight upwards
- negative pauses – heavy weight, starting from a point of full contraction (lockout position for bench), lower the weight very slowly. When you reach the sticking point, stop the weight and attempt to hold it there for as long as possible
- isometric negatives – like negative pauses, but you start at the sticking point
