If you want a bigger bench press, you have to learn how to deal with your sticking point....plain and simple.

You're only as strong as the weakest point in the movement and THAT is your weakest point.

When you're using lighter weight, it's relatively easy to blast through sticking point by generating enough momentum out of the bottom to blow right through it and essentially avoid it. This is the strategy many people use by bouncing the bar off their chest (which you should NEVER do...I hope I don't have to tell you).

However, as you get into heavier loads and the bar speed slows down, you simply CAN'T generate enough momentum to blow through the sticking point. It very quickly turns into trying to GRIND past the sticking point...until the weight increases a bit more and the bar just STOPS.

THAT is when you hit your 1 Rep Max...

However, imagine how much more you could lift if you directly strengthened your sticking point, i.e. your weakest link.

By specifically strengthening muscle and connective tissue right AT the sticking point, you build targeted strength that translates directly into a bigger max bench press.

 

So how do you strengthen the sticking point?

That's the easy part. You STOP and HOLD right at the sticking point (this method is also known as a Spoto Press).

You see, one of the reasons you even HAVE a sticking point is because in order to lift as heavy as possible, your strategy has always been to try and get past that sticking point as FAST as possible. You essentially try and avoid it.

This makes sense from a practical point of view in that it DOES allow you temporarily lift more weight.

However, it totally avoids strengthening the exact position that's critical to your true maximum bench press strength.

Set up your bench press as you normally would...and use a LIGHT weight that you can easily manage the first time you do this. You want to get a feel for the pause...and we also want to be sure you feel NO sense of panic while learning how to do it.

This is because fear is a big motivator for relying on a momentum-boosted bench press...we want to take that fear away by not only building specific strength at the sticking point but also by getting you comfortable at your sticking point.

Because basically, the purpose of this technique is to have you spending a LOT of time at your sticking point rather than just trying to blow right through it.

And don't worry how it "looks" if you use light weight on the bench press...you will progress in weight as you build strength and your top-end weights will start going up FAST.

Start at the top.

Lower the bar to your chest.

Then press back up slowly until you get to your sticking point. Then just HOLD the bar right there for at least 5 seconds (more is better).

THEN press through to the top again.

Repeat for a set of 6 to 8 reps.

If and when you get can through a set of 8 reps with a solid 5-second hold on every single rep, then you can increase the weight. I would recommend performing 2-3 sets of this technique, 60 to 90 seconds rest in between sets.

This type of sticking point training can be done in addition to your regular bench press training as a way of shoring up the lift. Because the pause requires lighter weight, it won't set back your recovery and is completely fine to add into your chest training...provided you're not ridiculously overtraining your chest already ;).

Bottom line, getting comfortable with and strengthening your sticking point is one of the BEST ways to improve your top-end bench press numbers FAST.

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The Ultimate Fitness Bundle

I've been talking about this the past few days and honestly, it is an INCREDIBLE deal...a legit 98% off.

You'll get literally FIFTY books for the normal price of ONE or TWO (and you can break it down into smaller bundles if you have a tighter focus on what you want to learn).

Now, I fully realize that you're probably not going to have a chance to read every single one. That is a LOT of information to get through and pretty overwhelming.

What I would recommend is looking through the list below...see which ones jump out at you and focus on those.

Here's a list of what you'll get (and you can select each set separately for a lower price or get the entire bundle with everything in it).

• Bodyweight 7-Minute Stackable Cardio by Adam Steer ($19.95)
• Insane Home Fat Loss by Six Pack Shortcuts ($97.00)
• Bodyweight Surge by Jason Klein ($27.00)
• Bodyweight Freedom by Todd Kuslikis ($7.99)
• Love The Grind: 4 Week Bodyweight Program by Tee Major ($14.00)
• One Year Bodyweight Workout Program by Jerome Fishermen ($23.95)
• The Abdominal Approach by Kiley Lynch ($17.00)
• Ultimate Guide to Handstand Pushups by Logan Christopher ($24.95)
  

• 101 Conditioning Circuits: 30 Minute Done-For-You Conditioning Circuits by Georgette Pann ($29.00)
• 10x10 Kettlebell Solution by Forest Vance ($17.00)
• Cardio Sprawl by Adam Steer ($29.95)
• HIITBURN Abs by Dennis and Kelsey Heenan ($15.00)
• I Want Abs: A Documentary For Regular People Who Want To Get In Shape, But Don't Know How by Sergei Boutenko ($45.00)
• Kettlebell Training Fundamentals: Trainer L3.1 by CavemanTraining ($129.00)
• The Ultimate HIIT Workout Book by Stephen Hoyles ($5.00)
  

• 30 Day Kettlebell Fat Loss BootCamp by Ryan Shanahan ($19.00)
• 30 for 30 Home Workout Plan: 30 Workouts in 30 Minutes or Less by Jared Beckstrand ($14.99)
• Bodyweight Express by Adam Steer ($29.95)
• Fit in 15 by Sixpackshortcuts ($67.00)
• Focus 15 by Mark Lauren ($29.95)
• RBT Single Band Training Guide 2.0 by Dave Schmitz ($29.99)
• The Accelerators Package by Kate Vidulich

• Bodyweight Mobility Solution by Andrew Raposo ($19.00)
• Double Your Flexibility by Tapp Brothers ($57.00)
• Dynamic Warm Up: Increase Sport Specific Flexibility, Range of Motion, Cardiovascular Capacity, Core Strength and Mobility by 40% in 2 Weeks by Tee Major ($12.00)
• Pilates for Back Pain by Lynda Lippin ($97.00)
• Recalibrate by Adam Steer ($19.00)
• Start Your Yoga in 21 Days: The Beginner's 3 Week Guide to Building a Home Yoga Practice by Tega Edwin ($19.99)
• Stretch Smart by Seniority Health ($127.00)

• Muscle Explosion: 28 Days to Maximum Mass by Nick Nilsson ($25.00)
• Accelerated Abs by Sixpackshortcuts ($95.00)
• Anabolic Running by Joe LoGalbo ($15.00)
• Bench Press Explosion: 18 of the Best Press Routines of All Time! by Mike Westerdal, CPT ($27.00)
• Bodyweight Omni by Todd Kuslikis ($7.99)
• The Kettlebell RX: Daily Dose of IRON by Travis Stoetzel ($29.00)
• Total Body Density Workout Program: Equipment Based and Bodyweight Circuits by Funk Roberts ($9.00)

• Fit Yummy Mummy: The Better Body After Baby Workout System for Moms by Holly Rigsby ($39.95)
• Healthy Moving for Strength by Jen Hoffman ($24.97)
• Home Workout Series by SophiaFIT ($59.00)
• Mama on the Move: Pregnancy Pilates and Fitness Programme by Laura Gibb & Tamsin Yates (Mama on the Move) ($77.95)
• My Bikini Belly Super Sculpt Series Phase 1 by Shawna Kaminski ($25.00)
• Operation Bikini Body Abs by Hannah Davis ($14.99)
• Startup7: A 7-Routine Mini Course by Beth Learn ($29.99)

• 247 Leangevity Secrets by Sayan Sarkar ($7.95)
• 48-Hour Flat Belly Flush Program by Derek Wahler & Josh Houghton ($19.00)
• 6 Week Shred by Robby Blanchard ($19.00)
• F3 - Functional Fitness Fast: 14 Day Fat Furnace by Tee Major ($37.00)
• Six Pack Shortcuts by Sixpackshortcuts ($97.00)
• The Metabolic Maximizer by Kiley Lynch ($17.00)
• The Renaissance Diet: A Scientific Approach to Getting Leaner and Building Muscle by RPstrength ($32.00)