Summary
Jeff Cavaliere of ATHLEAN-X presents a targeted protocol for breaking through the bench press sticking point — the bottom third of the lift. The fix addresses two core problems: insufficient chest strength in that specific range and a lack of bar velocity. A structured 5-5-5 isometric and explosive rep protocol is prescribed to rapidly improve both.
Key Points
- The sticking point in the bench press almost universally occurs in the bottom third of the range of motion, where chest engagement is highest
- A bar that loses all velocity will not complete the rep — bar speed (velocity) must be actively developed, not just raw strength
- The fix targets two factors simultaneously: maximum motor unit recruitment in the weak range and explosive acceleration out of the bottom position
- An overcoming isometric — pushing maximally against immovable pins — is used to recruit as many muscle fibers as possible without actual movement
- The 5-5-5 protocol consists of: 5 seconds of building force, 5 seconds of maximal effort push, 5 seconds of rest — repeated 10 times
- If no rack/pins are available, the same isometric principle can be applied by pushing against a wall with elbows tucked at 45 degrees and hands driving into the surface to engage the chest
- After completing the isometrics, immediately drop to 50% of your one-rep max and perform explosive reps through the bottom third only, continuing until acceleration is lost or failure is reached
- The full protocol can be performed 3 rounds per chest training session
Exercise Details
Overcoming Isometric (Pin Press)
- Target muscles: Chest (primary), triceps, anterior deltoids
- Proper form cues:
- Set the bar on pins at the sticking point range
- Push maximally upward — try to drive the bar through the ceiling
- Do not allow the torso to shift or cheat; the effort is pure pressing force
- Common mistakes to avoid:
- Under-applying effort — you must push as hard as physically possible to maximally recruit motor unit recruitment
- Rushing through the time intervals
- Protocol: 5 sec ramp-up → 5 sec max effort → 5 sec rest × 10 rounds
Wall Isometric (Home Alternative)
- Proper form cues:
- Elbows tucked, angled at approximately 45 degrees
- Push through the hands into the wall — do not lean the torso forward
- Maintain the same body positioning as a proper bench press
Explosive Bottom-Third Reps
- Target muscles: Chest, with emphasis on the stretch-shortening cycle at the bottom of the press
- Proper form cues:
- Work only the bottom third of the bench press range of motion
- Focus on accelerating the bar explosively off the chest on every single rep
- Common mistakes to avoid:
- Letting reps become slow and grinding — stop the set the moment bar speed drops
- Using too much weight (50% 1RM is prescribed for a reason)
- Load: 50% of one-rep max
- Reps: Continue until acceleration is lost or muscular failure