Blast Your Bench Press
Muscular Development|January 2019
Blast Your Bench Press

Past the sticking Point in 2019.

Michael J. Rudolph, Ph.D.

The bench press movement requires the sequential activation of several different muscles, primarily consisting of the pectoralis, deltoid and triceps. The transitional activation of these different muscle groups throughout the bench press movement tends to decrease overall force production at specific points of the upward phase of the bench press. When this drop in force production combines with a poor biomechanical position of the involved muscle groups during the concentric part of the bench press movement, there is a considerable drop in the speed of the barbell, which is often referred to as the sticking point.1 Furthermore, the sticking point significantly contributes to the inability to complete the bench press movement, thus hindering the training effect.2

Because the sticking point negatively influences bench press performance, it has become the focal point of many training programs aiming to minimize its influence on muscle force production. One of these training techniques involves independently training the muscle group that contributes most to the sticking point in order to improve its strength, ultimately improving performance through the sticking point as well as the entire movement.


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January 2019