How to Fix Bench Press Sticking Points: Conquering Weak Zones with Velocity Data

In bench press, a ‘sticking point’ refers to the weakest spot in the range of motion—the zone where the bar stops moving or where velocity drops sharply. Every lifter has their own sticking point, and accurately diagnosing this weakness and applying targeted training is the key to breaking through 1RM plateaus. However, most people only vaguely guess “the bar doesn’t come up well from the chest” or “my lockout is weak” without quantitative diagnosis.

The 800Hz IMU sensor changes the game. A sensor attached to the bar records velocity changes at 0.001-second intervals throughout the full range of motion, visualizing exactly which zone shows velocity drops. According to Van den Tillaar & Saeterbakken (2013), in 1RM attempts, the sticking point most commonly appears 6~12cm above the chest, and when mean velocity in this zone drops below 0.15 m/s, failure probability rises sharply.

This guide is a practical manual covering everything from sticking point diagnosis to zone-specific targeted training. It presents a diagnosis protocol using PoinT GO, cause analysis for low/mid/high sticking points, accessory exercises and load prescriptions for each type, and a verified methodology to convert weakness into strength within 4~8 weeks.

The first step in sticking point diagnosis is measuring the velocity profile at 1RM or above 90% of 1RM. The 800Hz IMU captures every minute velocity change as the bar travels from chest to lockout. Visualizing this data as a distance-velocity curve clearly reveals weaknesses.

Measurement protocol: 1) thorough warm-up then 90% 1RM or true 1RM attempt, 2) attach IMU sensor to bar and record distance-velocity data, 3) identify the first zone where velocity drops below 0.20 m/s, 4) confirm pattern with average of 3~5 attempts. Reading the load-velocity profile guide together improves diagnostic accuracy.

Low sticking is the pattern where the bar fails to gain sufficient velocity from the chest, or velocity stalls within 5~10cm after takeoff. Primary causes include pectoralis concentric starting weakness, insufficient stretch-shortening cycle (SSC) utilization, and loss of lat tension.

Solution prescription: 1) Pause Bench Press: Pause 2~3 seconds at the chest then explosively press. Removes SSC dependence and strengthens pure concentric force. 4 sets of 4~6 reps at 70~80% 1RM. 2) Pin Press at Low Position: Pin press starting 2~5cm above chest directly strengthens the starting zone. 4 sets of 3~5 reps at 75~85% 1RM. 3) Medicine Ball Chest Pass: Learn explosive starting pattern from the chest. 4 sets of 5~8 reps with 5kg medicine ball.

Parallel to this, regularly measuring upper-body starting power with the medicine ball throw test allows objective verification of progress.

Mid sticking is the most common pattern, with velocity dropping in the 10~25cm zone above the chest. This zone has the most unfavorable leverage and is also where SSC elastic energy is depleted and the lift transitions to pure muscular force.

The key to mid sticking is scapular stability and lat tension maintenance. Many lifters lose scapular position in the mid zone and stall. Cueing “pull the bar toward your chest” on every rep can yield immediate improvement.

High sticking is the pattern where velocity stalls 5~10cm before lockout, with primary cause being triceps weakness. This type is identified by quick start from the chest but stalling at the end.

Solution prescription: 1) Close-Grip Bench Press: Shoulder-width grip maximizes triceps recruitment. 4 sets of 5~8 reps at 70~85% 1RM. 2) Board Press: Train only the lockout zone with 2~5 inch boards on the chest. 4 sets of 3~5 reps at 90~110% 1RM. 3) Triceps Extension (JM Press): Direct triceps strengthening. 3 sets of 8~12 reps at 50~65% 1RM. 4) Pin Press Lockout: Pin press starting 12~15cm above chest. 3 sets of 2~4 reps at 95~105% 1RM (overload).

Overload (105%+) pin presses are highly effective for adapting the nervous system to heavy loads, but injury risk is high, so they must be performed only with safety pins properly set.

Finally, regardless of sticking point type, retesting after 4~8 weeks of targeted training is essential. Diagnosing with data and verifying with data is the essence of modern strength training.