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The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing movement.

There is a ‘sticking region’ when bench pressing as a result of a poor mechanical force position, rather than lack of muscle excitation of the prime movers during the movement. This sticking place is the weakest link in the upward transition of the weight – a point whereby the athlete is deemed most likely to fail.

We have successful and unsuccessful attempts at bench press performance and failure does not always occur in the region attributed to where there is poorer mechanical force. Yet, we often attribute failure to achieve to the sticking region rather than ‘other factors’ such as velocity, fatigue, mental focus, effort and stability.

A woman bench pressing.

Getting unstuck in the sticking region:

As an athlete we commit to certain patterns of behavior that have helped us in the past. To Get Strong and improve performance change the formula that you are accustomed to and address the aforementioned ‘other factors’ when training, which will enable you to achieve a different result.


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