Everyone wants a bigger bench but If your bench press has been stuck for months—or years, what next?—it’s not because you need that new program you found on Instagram.
It’s almost always because you have a specific weakness that isn’t being addressed correctly… or at all.
The bench press is a highly technical lift that requires coordinated strength from the chest, shoulders, triceps, lats, upper back, and lower body. When one link fails, the lift fails.
This article will show you:
- How to identify your bench press weakness
- The best exercises to fix each weakness
- How to program those exercises intelligently
- Why technique errors often masquerade as strength weaknesses
- And how to stop wasting training cycles guessing
Step 1: How to Identify Your Bench Press Weakness
Before adding more exercises, you need to understand where the lift breaks down.
Ask yourself:
- Where does the bar slow down?
- Where does it stall?
- Where do you miss the lift?
The Three Most Common Failure Points
- Off the chest
- Mid-range / transition
- Lockout
Filming your bench from the side is non-negotiable. A single rep at ~85–95% will usually reveal the issue instantly.
Weakness #1: Weak Off the Chest
What It Looks Like
- The bar feels heavy immediately
- Slow initial press
- You miss the lift within the first 1–3 inches
- You struggle most with paused benches
Common Causes
- Poor tension at the bottom
- Weak pecs or anterior delts
- No ability to stay tight under load
- Over reliance on touch-and-go reps (stretch reflex)
Best Exercises for Off-the-Chest Strength
Ultra-Wide Grip Bench Press
- Increases pec demand
- Reduces triceps contribution
- Forces strength in the bottom range
Use lighter loads than competition grip
Spoto Press
- Pause ½–1 inch above the chest
- Eliminates bounce and stretch reflex
- Builds pure concentric strength
Dead Pin Presses (1–2 inches off the chest)
- Start from a dead stop
- Brutally exposes bottom-end weakness
- Excellent for lifters who collapse or lose tightness
How to Program
- 1–2 variations per block
- 3–5 sets of 3–6 reps (Dead pin presses are all singles)
- Best placed after your main bench work
- Emphasize longer pauses and controlled eccentrics
Weakness #2: Weak in the Mid-Range
What It Looks Like
- Bar comes off the chest strong
- Stalls halfway up
- Slow grind that goes nowhere
Common Causes
- Weak triceps
- Poor bar path
- Loss of lat tension during the press
- Weak Lats
Best Exercises for Mid-Range Strength
Close-Grip Bench Press
- Shifts load to triceps
- Reinforces proper bar path
- Still specific enough to transfer
Pin Presses or board press (Mid-Range)
- Set pins/boards at sticking point
- Start from a dead stop/or soft touch with boards
- Teaches force production without momentum
2–3 Count Paused Bench Press
- Builds positional strength
- Improves control through transition
Inverted rows
- Builds a base to press from
- Builds Stability
How to Program It
- Use heavier loads than off-the-chest work
- 4–6 reps work best
- Can be used as a secondary main movement
- Rotate every 4–6 weeks to avoid stagnation
Weakness #3: Weak Lockout
What It Looks Like
- Bar flies off the chest
- Dies near the top
- Missed lifts look “close”
- Elbows flare late and stall
Common Causes
- Weak triceps
- Poor elbow positioning
- Inconsistent leg drive timing
- Weak upper back/rear delts
Best Exercises for Lockout Strength
Board Presses (2–4 Board)
- Overloads the top end
- Builds confidence with heavier weights
- Builds neural adaptation to heavier loads.
- Great for advanced lifters
Floor Press
- Removes leg drive
- Emphasizes triceps and elbow extension
- Excellent for raw lifters
Reverse Band Bench Press
- Allows overload without joint abuse
- Reinforces aggressive lockout
- Best used sparingly
Band Pull Aparts
- Keeps shoulders in position
- Allows you to spread the bar
How to Program It
- Lower rep ranges (2–5)/ higher reps for rear delts 15-25
- Higher intensity
- Use in strength-focused blocks
- Pair with high-volume triceps assistance
Technique Issues That Masquerade as Weaknesses
Many lifters think they’re weak when they’re actually leaking force.
Using Your Lats
Your lats aren’t just for lowering the bar—they stabilize the entire press.
- “Row” the bar to your chest
- Keep tension through the descent
A relaxed eccentric = lost strength.
Leg Drive
Leg drive isn’t about pushing your feet down—it’s about transferring force.
- Feet planted before the lift starts
- Push back, not down. Think Leg extension
- Drive starts when you touch the bar, not when you press.
Bar Path
The bench is not vertical.
- Touch lower on the chest
- Press back toward the rack
- Poor bar path often causes mid-range stalls
Upper Back Tightness
If your upper back isn’t tight, your chest has nothing to press from.
- Retract AND depress the scapulae
- Stay tight from unrack to rack
How to Implement Weakness Training Into a Program
Here’s the mistake most lifters make:
They add everything at once.
Instead:
- Identify ONE primary weakness
- Attack it for 4–8 weeks
- Maintain (not hammer) other qualities
Example Weekly Structure
- Day 1: Competition Bench + Weakness Variation
- Day 2: Secondary Bench (close grip, pause, etc.)
- Accessories: Target triceps, pecs, upper back based on weakness
Rotate variations, not goals.
Final Thoughts
Every strong bencher has weaknesses—even elite lifters.
The difference is they:
- Know exactly what theirs are
- Address them strategically
- Don’t guess
If your bench press hasn’t moved in years, it’s not bad genetics or lack of effort—it’s poor diagnosis and programming.
Want This Done For You?
If you’re tired of spinning your wheels, guessing at variations, and hoping something sticks, I offer personalized bench press coaching based on:
- Your leverages
- Your weak points
- Your competition goals
I’ll analyze your technique, identify your exact limitations, and build a plan that actually moves your numbers.
👉 Apply for coaching or book a consultation today
Stop guessing. Start progressing.
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