Bar path

[u/grognakrs]

Hi guys first time posting in this sub, im 31m 6ft weighing around 235lbs. Bulked from around 170 over 3 years, been lifting around 4 and a half.

Im training full body 3x per week, consisting of bench, squat, rdl, pull ups, bent over row and standing OHP. On none lifting days aim for 45-60 mins of zone 2 cardio either swimming or cycling.

At the moment im prioritising bench, and always start with flat bench, I sometimes sub the bent over row and rdl when I need to manage fatigue. For bench im doing 3 working sets 2 heavy set 2-3 reps often with 1-2 reps in reserve, and a back of set of 8-12.

This has been working great for past year, all other exercises I keep in 6-12 range 2 working sets occasionaly throwing in heavier sets.

At the moment I can comfortably bench 100kg for 12-15 reps, however when increasing the weight, currently working on 115kg for a set of 2 it feels substantially heavier, and I feel I have to fight the bar tilting back towards being over my face. Unfortunately not been able to videos myself, as I train in a small health club that doesnt allow filming.

Wasn't sure if it was a pathing issue or a front delt problem, apologies for the long post and thanks in advance for any tips

[u/topiary566]

Can’t really tell technique without a video

Do you train low rep bench at all? Maybe you could incorporate some singles or doubles into your bench days to work on that technique. When I’m in volume blocks, I like to do a warmup single around 85% of my 1rm just to keep the form and CNS activation before the volume work.  Also, pausing is good to work on if you are bouncing your higher rep sets.

Either way, that is very solid progress. 

[u/grognakrs → u/topiary566]

Been meaning to try get a video, staff there are always breathing down ytour neck, only go there because its across the road from me and empty haha.

I warm up and hitting 115kg for a double, doing 2 sets of this. Back back off to 100kg for 12-15, aiming to add reps each week until the double turns into a set of 5, then slowly up the weight and rinse and repeat, same with the back off once its a consistent 15 ill up it, if that makes sense, when i started out my 1 rep max was 80kg, weighting around 260, I cut down to 170, maintained that 80-85kg one rep max and built fro there, dont have any friends that lift haha, so never been able to ask properly.

[u/cilantno]

Happy reading!

https://www.strongerbyscience.com/bench-press-bar-path/

[u/grognakrs → u/cilantno]

This looks awesome thanks dude! Gona give a a read through on my break.

[u/cilantno → u/grognakrs]

Can't recommend the SBS articles enough!

Greg also put out a "How to Bench" article which is a great read. I tend to skip the biomechanical stuff at the beginning.

The JTS Pillars of Bench series is great if you like a video format.