Sticking Point
The most difficult position in a lift where failure typically occurs.
Updated
The sticking point is where a lift is biomechanically hardest and where you are most likely to fail. In the bench press, it is typically a few inches off the chest. Identifying and training your sticking points with targeted exercises or partial reps can help break through plateaus and build strength.
Examples
- Bench press sticking point: mid-range
- Squat sticking point: out of the hole
- Training with board presses or pause reps
Compound exercises
Put this into practice with exercises from the library.
Stiff-Legged Dumbbell Deadlift
Strength · Dumbbell
Stiff Leg Barbell Good Morning
Strength · Barbell
Straight-Arm Dumbbell Pullover
Strength · Dumbbell
Straight Bar Bench Mid Rows
Strength · Barbell
Stride Jump Crossover
Plyometrics · Other
Sumo Deadlift
Powerlifting · Barbell
Sumo Deadlift with Bands
Powerlifting · Barbell
Sumo Deadlift with Chains
Powerlifting · Barbell
Common questions
What is Sticking Point?
The most difficult position in a lift where failure typically occurs. The sticking point is where a lift is biomechanically hardest and where you are most likely to fail.
What exercises train the Sticking Point?
Good options include Stiff-Legged Dumbbell Deadlift, Stiff Leg Barbell Good Morning, Straight-Arm Dumbbell Pullover, Straight Bar Bench Mid Rows, Stride Jump Crossover. Each links to a step-by-step guide with demonstration images.
What are examples of Sticking Point?
Bench press sticking point: mid-range; Squat sticking point: out of the hole; Training with board presses or pause reps.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus