Stuck in a benching rut? This guide dismantles common mistakes and reveals the secrets to explosive bench press gains!
Master Proper Bench Press Form
Forget the myth of pushing the bar towards your face! This puts unnecessary stress on your shoulders and reduces lat engagement. Here’s the key:
- Lower with Lats: Engage your lats to control the bar’s descent, ensuring proper placement on your chest.
- Forearms Vertical: A vertical forearm position activates all three key pressing muscles (pecs, delts, triceps) equally.
- Straight Bar Path: Maintain a straight bar path during the lift for a shorter lockout distance and reduced risk of injury.
Prioritize the Right Muscle Groups
Strong lats, triceps, and upper back are crucial for optimal bench press performance. Here’s how to train them effectively:
- Triceps: Train them first on dynamic day with exercises like JM presses, straight bar extensions, and heavy dumbbell extensions. Use short rest periods (30 seconds) and supersets for maximum growth.
- Lats: Rows, lat pull-downs, upper body sled work, and static lat work with bands are your best friends.
- Upper Back: Inverted flyes, dumbbell power cleans, lat pulls to the face, and band exercises can be incorporated.
Don’t Neglect Forearms and External Rotation
A strong grip and proper external rotation are essential for bench press success. Include forearm exercises and external rotation work with bands to prevent injuries.
Programming for Progress: Speed, Max Effort, and Special Work
- Speed Day: Focus on speed and explosiveness with lighter weights (45-50% of max) for 8-10 sets of 3 reps.
- Max Effort Day: Push your limits with a max-out attempt on a core exercise (don’t be afraid to miss!).
- Special Work: Progressively increase the volume of targeted exercises like triceps extensions, delt raises, lat work, and forearm work after your core lift.
- Double Workouts (Optional): Consider a second, shorter workout later in the day focusing on extensions, raises, lat work, and curls.
Proven Results:
This training methodology has helped numerous lifters achieve remarkable progress. Bill Gillespie, a strength coach, increased his bench press from 480 to 782lbs while passing every drug test.
Breakthrough Your Bench Press Stall!
By incorporating proper form, targeted training, and strategic programming, you can unlock explosive power and shatter your bench press plateau. Remember, consistency and the right approach are key to achieving your benching goals!
Check out our previous post about Why Bands and Chains Rule Powerlifting (and How to Use Them).