The bench shirt is a powerful tool for powerlifters, but using it incorrectly can be dangerous and hinder progress. Louie Simmons, a renowned powerlifting coach, shares his insights on mastering the bench shirt and maximizing its benefits.
The Evolution of the Bench Shirt
The article traces the history of the bench shirt, highlighting its development from a minor aid to a game-changer. Innovations like the radical cut and open-back designs significantly boosted its effectiveness.
Strength is the Foundation
Simmons emphasizes that a strong base is crucial before using a powerful shirt. Just like a fast car needs a skilled driver, a lifter’s reflexes and strength need to match the support the shirt provides.
Finding the Right Fit
Choosing the correct size shirt is essential. It shouldn’t be so strong that it compromises your technique or safety. Think of it like bait for a fish – the size needs to be appropriate for your capabilities.
Learning to Use the Shirt
Most lifters struggle to utilize the bench shirt effectively. The article outlines a specific warm-up and training protocol used at Westside Barbell to help athletes master the shirt. Key elements include:
- Multi-board presses (4-board, 3-board, 2-board) to progressively challenge the shirt’s support.
- Specific head and shoulder positioning for optimal leverage with each board variation.
- Gradual lowering of the shirt as weight increases to utilize its growing support.
- Maintaining focus on the bar and proper chest contact.
A Case Study: Brent’s PR Boost
The blog post showcases the effectiveness of Simmons’ approach. By following the outlined protocol, Brent, a lifter with a 528-pound bench press, increased his PR to 545 pounds within a single workout session.
Safety and Knowledge are Key
Simmons emphasizes that safety is paramount. The techniques described are for experienced lifters with a strong foundation. Additionally, proper coaching and supervision are crucial to avoid injury.
Conclusion
This blog post offers valuable insights into the world of bench shirts. By understanding the shirt’s evolution, the importance of proper strength and fit, and effective training techniques, powerlifters can leverage this equipment to reach their full potential while prioritizing safety. Remember, knowledge and responsible use are key to unlocking the true benefits of the bench shirt.
Check out our previous post about Bands and Chains: Untapped Potential or Overhyped?