A pressing Matter
Stuck at the Bottom on Bench Press? Here’s How to Fix It In this THREE-PART series.
One of the most common spots lifters fail on a heavy bench press is in the bottom third of the range of motion. The bar touches down, you launch it off your chest….and then—nothing. Out of fear of getting stapled, some even cut their reps short, stopping just above the chest, so they can feed their ego and ensure they can press it back up.
Sound familiar? If so, here are three proven exercises to build strength, stability, and confidence out of the hole.
1. Cambered Bar Bench Press
This specialty bar has a 2–4” arch in the center, allowing a deeper stretch than a straight barbell. That extra range means more strength through the weak zone.
✅ How to use it:
Only do this movement if your shoulders are healthy and strong.
You can use it after your main bench work, not as your primary lift.
This movement is ideal for 6+ reps.
Pause for a 1 to 3 seconds at the bottom of the rep.
Don’t force the bar all the way down—work within your safe range (even an extra inch makes a difference).
Keep this movement in your routine for 2-4 weeks.