Building a stronger bench press requires dedication and strategic training methods. This blog post explores the loading for repetition technique, emphasizing work to failure to push your limits and experience significant gains.
Dumbbell Work: Embracing Failure for Growth
For dumbbell exercises, we recommend three sets to failure with a set weight. Here’s the breakdown:
- Warm-up: Begin with lighter dumbbells to prepare your muscles.
- Max Set to Failure: Push yourself to the maximum number of repetitions you can perform with proper form using the chosen weight.
- Rest and Repeat: Allow yourself five minutes of rest between sets, then repeat the process for two additional sets.
- Track Your Progress: Record your one-set and three-set maximums for future reference.
Experiment with Variations:
This method can be applied to various dumbbell exercises, including:
- Seated Press
- Flat Press
- Incline Press
- Decline Press
- Stability Ball Press
- Push-Ups
Barbell Work: Targeting Different Muscle Groups
For barbell exercises, consider using a 6RM (six-repetition maximum) weight. You can explore different grip variations:
- Close Grip: Targets your triceps more intensely.
- Wide Grip: Engages a wider range of chest muscles.
- Illegally Wide Grip (not recommended for beginners): Places additional stress on your shoulders (use with caution and proper guidance).
Monitoring Progress and Strength Gains:
- Track Your Reps: Perform a barbell or dumbbell rep max every 4-5 weeks for two consecutive weeks. This helps monitor your progress and adjust the weight accordingly.
- Barbell Weight Guideline: Aim for a weight that represents approximately 80% of your 1RM (one-repetition maximum) without a bench shirt.
- Progressing with Dumbbells: Track the total number of reps across your three sets. As the total reps increase with the same weight, your bench press strength should also improve.
Beyond Bench Shirts: Building Sustainable Strength
While bench shirts can temporarily boost your performance, relying solely on them hinders long-term strength development. This training approach helps you build raw power and muscular endurance, leading to sustainable and impressive gains.
Remember:
- Consult a qualified personal trainer: This method can be challenging, and seeking guidance from a professional is crucial to ensure proper form, prevent injuries, and maximize your results.
- Listen to your body: Pushing to failure requires proper rest and recovery. Don’t hesitate to adjust your training schedule based on your needs and listen to your body’s signals.
By incorporating loading for repetition and work-to-failure principles into your training routine, you can unlock new levels of strength and witness significant improvements in your bench press performance. Remember, consistent effort, proper technique, and seeking guidance from a qualified professional are key to achieving your strength training goals.
Check out our previous post about Bench Press: Westside Barbell’s Intensity Zone Loading.