tips on increasing pressing movements?

[brobinson]

The thread on bench/press ratio got me thinking about just how far behind my pressing movements are. I have been cutting some weight for the last few weeks, and will be for a while yet, which certainly doesn't help matters.

The biggest mistake I think I've made doing the program so far has been putting off micro loading. I knew better, just too lazy to spend the actual 20 minutes it took me to source 4-0.7 lb washers locally. I've been using them now but still find even the small jumps very hard.

From those who have been stuck on pressing movements in the past and overcome the hurdle, what solutions do you find helped the most? Assistance exercises, change of programming or anything else?

While dropping the gut I'll be happy if I'm able to maintain my Squat and Deadlift, but hope I'm able to improve my weak presses somewhat even with a caloric deficit if possible.

Current lifts are at;
Squat-315 lbs 3x5
Deadlift- 355 lbs 1x5
Bench- 210 lbs 3x5
Press- 113 lbs 3x5
Clean- 115 lbs 5x3 (technique still holding me back here)

32 yo male, 6'3", 268 lbs (down from 283 3 weeks ago)

EDIT: I just noticed Gary Gibson's similar thread regarding lagging benching in the programming section, I'm going through it now. Similar topic, but of course he's further advanced than I am. Any additional suggestions that pertain to my situation still appreciated. thanks

[nisora33]

YMMV, but I've found that I can progress better in the overhead press with triples rather than fives. So instead of doing 3 sets of 5, I do five sets of three. Couldn't make it through a pretty major stall that I never thought I'd get through until switching over to triples. You'll just have to try it and see.

-S.

[brobinson]

YMMV, but I've found that I can progress better in the overhead press with triples rather than fives. So instead of doing 3 sets of 5, I do five sets of three. Couldn't make it through a pretty major stall that I never thought I'd get through until switching over to triples. You'll just have to try it and see.

-S.

Thanks, that sounds like a good idea especially since my form seems to really go downhill bad on the 4th and 5th rep in the press. I get all 5 a little easier in the bench, but there's definitely not any more gas in the tank after the fifth lockout.

I should mention that I have also added a few assistance exercises in the last couple of weeks (close grip bench, ex-bar tricep extension and still attempting chins). I don't want to go too crazy with anymore additional volume due to the lowered caloric intake.

[nisora33]

Thanks, that sounds like a good idea especially since my form seems to really go downhill bad on the 4th and 5th rep in the press. I get all 5 a little easier in the bench, but there's definitely not any more gas in the tank after the fifth lockout.

I should mention that I have also added a few assistance exercises in the last couple of weeks (close grip bench, ex-bar tricep extension and still attempting chins). I don't want to go too crazy with anymore additional volume due to the lowered caloric intake.

Yeah, some people just respond better to triples than fives. I'm like you in the sense that my form goes to shit during sets of five. Several guys that I train respond this way. But then some seem to do just fine doing three sets of five, and I don't know why this is, but there it is, nonetheless.

All I can say is that if triples help you add weight to the bar consistently, then I don't see anything wrong with that. Wendler helped me realize that.

Be careful with the added volume, though. You're right to be worried about adding additonal work while in a calorie deficit, but if you've been training a while then you'll be in a better position than a newb to decide how much is too much, and when accessory exercises are just what the doctor ordered.

On that note, weighted sit-ups have been helping my presses like you wouldn't believe.

-S.

[tescott]

A belt has helped my press a lot. It might for you too, if you're not already wearing one.

[BigJavs]

one arm dumbbell press.

[Platus]

On that note, weighted sit-ups have been helping my presses like you wouldn't believe.

I wholeheartedly agree. I have been doing weighted situps and cable ab pulldowns 1-2 times a week, and I think it has a good bit to do with my presses being 80% of my of my benches.

Javs, for comparison, your 3x5 bench is near my 1rm bench, but I did 144x5x5 for presses last week. As long as my anterior 'core' can get me in position under the bar, I can press it to lockout.

[lylemcd]

To press more, press more.

Beyond that, without knowing where you're sticking point is, nobody can suggest useful assistance movements. Off the chest, middle, lockout?

[brobinson]

tescott-
I've tried the press both with and without the belt, doesn't seem to make much difference either way. When I first got my lifting shoes a few months back I notice a definite improvement in form.

Lyle-
For the bench press I usually find the first 2 sets of 5 go pretty easy. On the third set the first three reps tend to go smooth (good bar speed, no form break down), between the fourth and fifth I fail at various points within the ROM.

On the overhead press I usually get good quality reps on the first 3-4 reps of all three sets of 5. On the fourth or fifth I get stuck about halfway within the ROM. I got all my reps on the press today, but the last few went up very slow.

On both lifts I've been resetting to a lower weight and working my way back up and keep getting stuck before I've made little or no progression.

[brobinson]

Regarding the accessory work, the tricep additions have been recently added. I've been doing weighted ab work twice a week for awhile as well as a combination of low rep (2-3) chins and higher rep (8-10) lat pulldowns.