Tricep inbalance while benching

[ParanoidAndroid]

Hey guys,

I'm noticing that when I bench(with a BB), my right side is stronger than my left when I lockout. When I'm at the top of the rep, my right arm will lock out, then it'll take another second or two before my left locks out, as it is weaker. This only happens on the last rep or two of a work set.

What can I do to correct this? I've tried DB benching, but the problem is still there when I return to BB benching. Would doing extra work only for my left tri help?

Thanks in advance.

[Alcoholiday]

you see this with a lot of powerlifters who do shirted benching. They usually get redlighted for it though, as it's an uneven lockout.

I wouldn't do any more work for one side than the other. Form work is a big thing, i think. Let's say your bench is 300, you're easily going to be locking out things like 250, and you're not going to have an uneven bench with that, but as you approach max effort, you're going to be uneven. So, keep getting stronger. Get your tris stronger, and keep doing those lockouts like you were doing. Also, you could tri doing some things like JM presses. Those are good extensions if you do them properly, and they're not hard on your elbows like regular extensions.

I would also do foam rolling work on your lats, as well as tri stretching, and shoulder mobility to make sure nothing's tight.

[Leigh P.]

First never train more or extra on one side, this will just make it worse.

I would focus on some overhead tricep work as it hits the triceps in a different manner than pressing movements do. Try some unilateral overhead extensions with cables. If you want to go the compound route perhaps through some dumbbell pullovers into your program.

Stick to lower reps, give yourself more rest time, and focus as much as possible on unilateral work.

We focus on compound movements so much that it is forgotten that there are stages of training and balance in which you can perform isolated movements in a smart fashion.

Also agree with the foam rolling work, always helps balance and strength performance.

[John Izzo]

I'd look at the scapula on the problem side. Since the triceps branchii originates at the scapula, the tendency for instability and lack of rigidity can effect force production.

If you are better at DBs, I'd stick with dumbbells. I'd also recommend to keep the palms in the neutral position at the bottom position of each rep and turn them at the top of the motion.

[ParanoidAndroid]

thanks alco, Leigh and John! I'll try to work in some of your suggestions.

Originally Posted by John Izzo

I'd look at the scapula on the problem side. Since the triceps branchii originates at the scapula, the tendency for instability and lack of rigidity can effect force production.

This made me think of something. When I back squat, I can't hold the bar the same way with my left hand that I do with my right( I have to keep the left hand a little bit out and "under", if this makes sense). It's not a huge difference, but there is a difference.

I know that holding the bar is a shoulder problem, and that scapula problems often manifest in the shoulder(I think) So could the squat/bench issues both be attributed to a problem in my left scapula?

Hope this makes sense.

[Frank.S]

If you have a structure imbalance.. fix that first...

but, lots of people who do this just need to spend more time under heavy loads and get used to lifting them.

Johns way of pressing with db's is great too, I know I do those almost weekly. I wouldnt drop BB bench for them, or even elbows out pressing, benching still takes chest strength as much as we like to downplay it at times.

Lots of 1-2-3 rep work I think would help if your shoulders are healthy.

[Bill2380]

I'd also recommend to keep the palms in the neutral position at the bottom position of each rep and turn them at the top of the motion.

John, what's the reasoning behind this?

[John Izzo]

Originally Posted by Bill2380

John, what's the reasoning behind this?

Palms in a neutral position rotate the humeral head as such to allow for more room under the arcomium process, thus avoiding subacromial impingement and allowing more mobility.

I'd copy and paste links, but I'm not good at that

[GG300]

Palms in a neutral position rotate the humeral head as such to allow for more room under the arcomium process, thus avoiding subacromial impingement and allowing more mobility.

The sub who with the arco what?

[Frank.S]

Originally Posted by John Izzo

Palms in a neutral position rotate the humeral head as such to allow for more room under the arcomium process, thus avoiding subacromial impingement and allowing more mobility.

I'd copy and paste links, but I'm not good at that

John, When I do presses like this, I keep the neutral grip throughout the whole ROM. I imagine this is ok too? thoughts?

[UpNorth]

Originally Posted by GG300

The sub who with the arco what?

How about: It won't pinch the mushy stuff in your shoulder against the bone sticking out over the top of it

[John Izzo]

Originally Posted by Frank.S

John, When I do presses like this, I keep the neutral grip throughout the whole ROM. I imagine this is ok too? thoughts?

yeah..neutral grip throughout is fine too. About a year after my surgery I held the DBs neutral throughout the entire rep. As ROM improved, I started to pronate them at the top. The real important part is at the bottom position, because that is the position where all the "bunchy stuff gets crowded" within the capsule.

[Bill2380]

Palms in a neutral position rotate the humeral head as such to allow for more room under the arcomium process, thus avoiding subacromial impingement and allowing more mobility.

I understand this, but was wondering why pronating at the top?

[Jimmy Smith]

Adhesion at the lat-serratus tie in. Clean it up and your protraction strength increases. Work on it and you'll notice what I'm talking about in no time.