Raw lifting is a term used in powerlifting that indicates the amount of weight you can lift without assistance from an external force. Powerlifters can use several things to increase the amount of weight they can bench-press at one time, such as elbow wraps and bench shirts. These devices provide you with assistance in lifting the weight, thereby increasing your one-repetition maximum. Many powerlifters will record their bench press in two categories: maximum lift weight and raw lift weight. Your raw lift weight is a better indicator of your actual muscle strength because you are only using your muscles to lift the weight. To increase your raw lift bench press weight, several techniques can be integrated into your lifting routine.
Step 1
Forced negative repetitions will help develop the deep muscle fibers of your chest, causing them to hypertrophy. Hypertrophy is an increase in the diameter of your muscle fibers and directly correlates to an increase in strength. Set up a bench press with about 60 percent of your one-repetition maximum. Lie on the bench and un-rack the weight. Have a partner press down on the bar while you attempt to resist him. The bar will slowly come down to your chest. Have your partner assist you on the way back up and repeat for 8 to 10 repetitions.
Step 2
Partial repetitions can increase hypertrophy in your chest muscles by overstretching them at the bottom of the repetition. This will force your muscle fibers to grow. Select a weight you can safely lift about 20 times. Rather than performing a full bench press repetition, lower the bar all the way to your chest, but only push it up halfway. Repeat this for two to three sets of 20 repetitions. Be sure to have a spotter with you at all times.
Step 3
A static hold will keep the muscles that are involved in the bench press under tension for a longer period of time than they would normally. This will force your body to recruit more muscle fibers, thereby increasing the overall percentage of the muscle you are using. Select a weight that is about 80 percent of your one-repetition maximum. Have your spotter hold the bar gently as you lower it down toward your chest. Hold the bar about two to three inches off your chest for 20 to 30 seconds. Have your spotter help you re-rack the barbell.
Step 4
Drop sets can help you increase power during bench presses by overloading your muscles with multiple, progressively lighter sets. Set up the bench press with about 85 percent of your one-repetition maximum and perform a set of about eight repetitions. Immediately drop the weight to 75 percent of your maximum and perform 10 repetitions. Continue dropping the weight by about 10 percent of your one-repetition maximum while increasing the number of repetitions by two for each set until you reach 20 repetitions in your final set.
Things You'll Need
- Weight bench
- Barbell
- Weight plates
- Partner for spotting
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- "Physiology of Sport and Exercise"; Jack Wilmore and David Costill; 2004
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