My bench press, aside from me not liking the motion of the exercise, nor the overrated outlook on it in general, is pretty crappy, even with attempts to improve it. I follow a strict regimen only limiting myself to myofibril training, no hypertrophy, but that hasn't been a problem at all; the problem seems to do with the form of it. I have seen videos demonstrating proper form and all, but when it comes to be actually doing it I fall short.
I have tried lowering the weight to work on repping with form, but all that does is weaken my one rep max if I don't stay heavy most of the time, or stimulates sarcoplasmic fluid, more muscle build up, but the weights don't get easier. Pyramids don't work for me because I'm tired before I get to the highest weight, and end up overworking/hurting myself, or causing delayed onset muscle soreness for days.
I can't seem to get it right. I will either incorporate too much chest, too little triceps, or the other way around, or some combined mess. I fail to "push" the weight cleanly with the load equally distributed between the aforementioned muscle groups, hence, I fatigue after only a couple of reps and often experience soreness instantly.
It is not like this for any other exercise besides bench, so here is what I surmised:
- I have a naturally weak chest and poor body form.
- I have bad biomechanical positioning, arms not short enough, and can't learn form, explaining a lot of why my bench rarely increases.
- Something else I can't think of.
PS: I have tried arched back, but doesn't make nary a difference at all, if any, in my poor bench.
I need some suggestions on how to achieve correct form and maximum performance.