One of the most common exercises performed is the bench press. Often, when lifters meet, the first question asked is "How much do you bench ?" If the answer is "not enough" then by following a few simple steps over 12 weeks, there may be a better answer on the horizon. Consult your physician before beginning any diet or exercise program.
Step 1
Move your grip width out as far as you can tolerate without exceeding the maximum legal width, which is 32 inches. When benching, make sure your feet are flat on the floor, and your head, hips and shoulders remain flat on the bench at all time. When you lower the bar, bring it low on your chest and tuck your elbows in. This will not only shorten the distance you need to move the bar, it will ease the strain on your shoulders.
Step 2
Train your triceps heavily, as they are the most active muscle in the bench press. Heavy close grip bench presses and dips build strength, and power in the triceps. Barbell and dumbbell triceps extensions build strength and mass in the triceps.
Step 3
Train your shoulders. Heavy pressing is an excellent method of developing overall shoulder power. Bent lateral raises and face pulls work the back of the shoulder, which is critical for stability when benching as well as helping avoid injury.
Step 4
Train your back. The latissimus dorsai, or widest muscles of the back, contribute to stability in the bench press as well as helping provide power for the initial launch off of the chest. Heavy rows with barbells and dumbbells are a great way to build power in the back.
Step 5
Train your external rotators. Specialized exercises such as external rotations should be performed to maintain the health of the shoulder joint and rotator cuff. Standing next to a cable stack, hold a cable with one hand, your upper arm perpendicular to the ground and your lower arm across your stomach. Pull your lower arm across your body without twisting your upper arm, then repeat for the other side.
Step 6
Lift with 60 percent of your one repetition maximum at the start of your 12-week cycle. Add five percent per week to your bench press, dropping the reps as necessary, but never more than two. If at any time you miss by more than two repetitions, decrease your training weight the next week by 2.5 percent, then progress from there. At the end of your 12-week cycle, you should be lifting 102.5 percent of your maximum at minimum, 115 percent if you did not miss any repetitions.
Tips and Warnings
- Technique is everything. Not only does it give you more power, lifting with good technique cuts down your chances of getting hurt. This is why competitive lifters get hurt less than recreational lifters.
- Never lift without a spotter.
Things You'll Need
- Bench
- Barbell with safety collars
- Plates for barbells
- Dumbbells
References
- "Journal of Strength and Conditioning Research"; "Electromyographic Activity of the Pectoralis Major and Anterior Deltoid Muscles During Three Upper-Body Lifts"; Barnett et al; 2005
- "Journal of Strength and Conditioning Research"; "Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles"; 1995
- "Journal of Physical Anthropology"; "Muscle Power Output Properties Using the Stretch-shortening Cycle of the Upper Limb and Their Relationships with a One-Repetition Maximum Bench Press"; 2006
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