To consistently increase your bench-press ability, you must not only work on your bench press, but indeed all of the muscles that produce a strong lift. Extra work for your triceps — which are the most active muscle in the bench press, according to research published in 1995 in the "Journal of Strength and Conditioning Research" — will help you lock out the lift at the top. Extra work for your shoulders and back provides power and stability. Consult your doctor before beginning any strength-training program.
Bench Press
Step 1
Rotate your training intensity. Over a six-week period, drop your repetitions per set by one per week, but increase the weight. Start by using a weight at which you must work hard to complete eight repetitions. At the end of your six-week cycle, you will be performing only two repetitions per set.
Step 2
Drop your training volume slightly over your training cycle. During the first two weeks, perform four or five sets. During the second two weeks, perform three or four sets. During the final two weeks, perform two or three sets.
Step 3
Reset your training weights after you complete a six-week cycle. Use the weight you worked with for seven repetitions during week two and get eight repetitions during the first week of your new cycle.
Assistance Work
Step 1
Perform the close-grip bench press to work your triceps heavily through a full range of motion. Grip the bar with your hands no wider than 18 inches apart, closer if your wrists will tolerate the strain. Lower the bar to your chest and press it to full extension. Perform three to five sets of six to eight repetitions each.
Step 2
Press dumbbells overhead to work your shoulders. Start with the dumbbells just above your shoulders and shove them to full extension. Perform four or five sets of eight to 12 repetitions each. This exercise may be performed seated or standing.
Step 3
Perform dumbbell or barbell rows to work your back. While leaning forward, row a barbell or dumbbell as high as you can without rocking with your torso or twisting your body. Use whatever grip is comfortable. You need to experiment to find a specific torso angle that works for you. Perform five or six sets of 10 to 15 repetitions of rows.
Tips and Warnings
- If you can get an extra repetition on any set of your bench press, do so. Adjust your weights accordingly the next week. Every time you decrease your number of repetitions, you should increase the weight. If your first set is too light, add more weight.
- Never lift without a spotter.
Things You'll Need
- Adjustable bench
- Barbell
- Weight plates
- Dumbbells
References
- "Journal of Strength and Conditioning Research"; Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; Chris Barnett, et al.; November 1995
- "Periodization Breakthrough!: The Ultimate Training System"; Steven J. Fleck, Ph.D., et al.; 1996
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