Sticking Points on the Big 3

The Big 3
The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to gain strength, performance, and muscle size. Basically the strength of these 3 movements can limit your development. If you can only bench 225lbs I can promise you that unless you have superior genetics you will never look like you bench 315. A lot of people say "I don't want to bench 400 I just want to look like I do." I can tell you that 90% of people who look like they bench 400, bench close to 400.

Bench Press
The most common sticking point on the bench is off of the chest. Usually because people bounce the bar or pick their ass 3 feet off the bench to get it past this point. This will lead to injury and ultimately no further gains on the bench because the bottom end is not being built.
The Fix
Paused bench- One second pause at the bottom. Do lower reps 2-5 and a fair amount of sets 4-10. You will have to suck up your pride and use a lighter weight for this
Dead bench- Set up a bench in the power rack and set the bar just above your chest. Then perform the bench from that bottom position. These work best using 1 rep. Do lots of sets!
Row-Do a bunch of versions of the row. Upper back strength helps the bottom end.
Overhead Press- shoulder strength also will give you power out the bottom of a bench press. 


The second most common is at the top of the bench. This is primarily in very long armed lifters and more advanced benchers.
The Fix
Board Pressing- tape a bunch of 2x6's together (2-4) and sit them on your chest when you bench. This cuts the movement down and helps you work on the top end. The more boards obviously the more weight you can handle.
Extensions- Pick a tricep extension-lying triceps extension, rolling db triceps extension, JM Press, etc.. and murder your triceps! lots of sets and lots of reps. Tall lifters will live and die by the triceps trust me.


Squat
Once again the bottom end of this movement crushes people. Mostly because most trainees don't even squat to the bottom of the movement. To perform an actual squat your hip flexor should be at or lower than the top of your knee. That's parallel. If you quarter squat or "power curtsy" you look like an idiot and get no benefit from this exercise.
The Fix
Paused squats- pause your squat in the hole for a second and then explode up. You can do this with your normal squat stance or Olympic stance (close stance, high bar)
Dead Squats- Like the dead bench, set the bar in the power rack and from the bottom of the squat drive it up from a dead stop. A good variation is to use a safety bar doing these. 
Work your Glutes/Hams- If you have access to a Glute Ham Raise do those. If not Stiff leg deadlifts, glute bridges, etc... will help out.


The Deadlift
The deadlifts trouble spot for most is off the floor. A lot of people can keep the bar moving if they can budge it. The cause of this is weak glutes, hamstrings, and lower back. Most trainees can not flex these muscles in the mirror so they don't give a shit about developing them.
The Fix
Deficit Deadlifts- Stand on a plate or if you have 2-4 inch blocks and pull from a deficit. Try to maintain form.
Glutes and Hams- Do the glute ham raise or the exercises I have stated above for the squat. You can add in leg curls as well. If this is a weak point put some volume in these exercises. Also good morning kick ass overall for the deadlift. They should have a place in your program somewhere.


Good Luck and Kick Some Ass