Friday, February 12, 2016

50 keys to a bigger bench press

1) Chains

The purpose of chains in the bench press is to build speed (accelerating quickly off your chest) and learning how to explode the weight as you hit the lockout (the finish) of the bench press. As we bring the weight to our chest the chains will roll into a pile on the floor. As you press the weight up, the chains then come off the floor with the bar making creating added resistance at different phases of the lift.
The typical Westside Chains are 45lbs each, creating a total of 90 lbs of extra weight lockout. For example if you have 225 on the bar with the Westside chains, you will be holding 305 at lockout and only 225 off your chest. As the weight comes up to the 25% phase of the lift you should be moving 250, at the half way point 275 and at the finish 305. You are literally overcoming every sticking point during the full range of motion of the bench press.
With chains we are now forced to build explosion off our chest and greater lockout power as the weight automatically becomes heavier, which conventional bench press training cannot do.

2) Board Presses


Boards are a very common way to improve sticking points. Not only do boards help the lifter overcome his or her sticking point, but boards will also build an amazing lockout. Generally boards are broken into numbers like: 3, 4, 5 and 6 boards. The 3 will train the bench press movement a few inches off of your chest, four boards will train the half way point and the six boards will train the lockout. We should use boards an inch below our sticking points. For a full article on using bench press boards and building your own set visit this page for a free article by 800 pound bencher Shawn Lattimer.

3) Press The Bar In A Straight Line

Pull your shoulder blades together, tuck your chin and elbows, and bring the bar to your upper abdominals or lower chest. This will minimize the pressing distance and reduce the amount of shoulder rotation and strain. Tip from Dave Tate.

4) Nutrition

Away from the gym, it’s very important to rest, eat and grow. We need to eat for repair, recovery and growth. We need to eat to build our bodies. This means we need the right carbs for energy, a high amount of good quality protein to recover, and healthy fats for long-term energy and to keep joints healthy. We should be consuming 6-8 meals a day eating every 2-3 hours. You should also drink at least a gallon of water every day to absorb the protein properly and keep you hydrated. The way we eat will determine how we perform, so keep the protein high and the carbs colorful.

5) Build An Iron Mind

The bench press brings out the best and worst in men, and whatever the results, whatever they may be, are clear for all to see, whether on TV, in a meet, in a gym, or in the reality of the event. This is what scares people most, the ability to be judged directly on their performance, to open themselves up to the probability of criticism and possibility of failure. You alone who has sole control over victory and the bench press, and bears the sole blame for defeat. It’s that harsh reality which separates the men from the boys, and shows a person’s true character, someone who is willing to meet the challenge head on, and put themselves on the line.
Before attempting a max attempt negative thoughts can creep into your head. Instead of focusing on negative thoughts, reverse the process. Instead of wondering what will happen if you miss the weight ask yourself what you can do to get this weight up. You have just visualized something positive rather than negative. This alone increases the odds of a successful lift. You can then use your nerves and a healthy dose of adrenalin to help you propel the weight.
Finally, remember to practice mental imagery and visualization/meditation techniques frequently. By playing successful memory videos in your head, asking helpful questions, and by believing in yourself, will allow you to reach heavier and heavier bench press levels. Great bench pressers are made not born

6) Keep A Training Log


Keeping track of your training and nutrition is literally a science. Every successful powerlifter, bodybuilder, and athlete logs their workouts. Think of this training journal as your report card or job performance review. You can look back from week to week and see what's been working best for you. What's the point of training if you aren't measuring your results?
Goals create energy and motivation. Goals get you out of bed in the morning and into the gym. The secret to staying motivated all the time is to set emotionally charged goals and to stay focused on these goals day and night. A goal is the fuel that propels you forward and this workout log is the first step of your journey. Don't head out to sea without a compass.

7) Set Realistic Goals

“The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” –Michelangelo
High achievement always takes place in the framework of high expectation. In the long run, you'll always hit what you aim at. So why not aim high? Your limits are nearly all in your mind. What you envision you can do, you can do if you set a goal and work daily towards it. Start thinking of yourself as a great athlete. Success is a state of mind.
Your long-term goal(s) may be to make it to the professional level or to make the starting line up of your current team. Short-term goals should be set daily or weekly and should lead you closer to achieving your long-term goals. Each short-term goal must have action steps. They describe the steps that need to be taken to accomplish the short-term goal. Here is an example of a goal setting plan including long term and intermediate goals plus the short-term goals and their action steps.
Long Term Goal – I will be the best bench presser on my current team.
Intermediate Goal - I will report to pre-season practice in excellent physical shape. I will run the 40yd dash in 4.35. I will bench press 300. I will run a mile in 5:15. (set specific measurable goals)
Short-term Goal - I will improve my lower and upper body strength.
Action Step 1 - I will follow my weight-training program in my summer manual.
Action Step 2 - I will complete my exercise routines on the lower body lifting days.
Action Step 3 - I will complete my exercise routines on the upper body lifting days.
Some important points to remember when setting your goals and assessing your progress.
􀂾 Your goals must be challenging.
􀂾 Your goals must be realistic, measurable and attainable.
􀂾 Your goals must be positive (i.e., things to achieve rather than things to avoid).
􀂾 Write down your goals and your progress towards them. If things are going well consider new targets. If things are going badly, assess why progress has not taken place, you may have to set more realistic goals.
􀂾 Set your goals in areas of weakness as well as areas of strength.
Success is yours if you want it bad enough, and are willing to pay the price. Set your goals high! You are capable of being extraordinary. Believe it, and achieve it!

8) Keeping It Simple

A lot of people believe that getting a bigger bench press is about genetics, but it’s really mostly about attitude. Take two guys with similar genetics, who have both been training for ten years and both of these guys share a goal to achieve a bigger bench press.
First we have guy A- This guy desires a big bench press and he has a lot of work ethic. He benches twice a week and trains all of his muscle groups twice a week. He trains for two hours every single day and he seems to know his stuff about training and he has an amazing work ethic. Not only that, but he does interesting exercises. He can be seen using skull crushers with chains, JM presses, kettle bells and all kinds of fancy training methods. He also does lots of cardio and he tries to be the best at everything.
Then we have guy B- This guy also desires a bigger bench press. He only does 3 sets of bench pressing and two different intense assistance exercises and then he is done. He gets plenty of rest between workouts, between sets and eats a lot.
Guy A, looks at guy B as if he is lazy and that he doesn’t work hard. Guy B looks at guy A as if he is brain washed and confused by all the information out there. Well guess what?
Guy A is only benching 300lbs and guy B is benching 500lbs and they have the same genetics. Why is this? It’s because guy B is training “for a bigger bench press” and he continues to see progress. Guy A is frustrated and all the information that he is applying and the more work that he is applying is just confusing him.
Always remember, let the beast spark, it’s not all about the information, not in raw benching at least, it’s in the simplicity. It’s in doing less, pushing yourself, being aware of your weak points and overloading your muscles. Don’t let information be your excuse for what is really most important “lifting heavier weights” and getting out will work better then reading more info and training longer.

9) Steroids?

Taking steroids is a personal choice. It’s up to the lifter what they do with their bodies. Even though steroids will maximize your gains, they can destroy your mind, health, body and life. We don’t recommend them. Steroids are not necessary. If you apply all the critical bench steps here and take advantage of the critical bench supplement recommendations then you will get better bench press results then what steroids could bring to you.
After all, Anthony Clark was the best bench presser in the world at one time and he was drug free. Glen Chabot broke Kaz’s record in the bench press and he was drug free. Mike MacDonald benched well over 500 at 165lbs and he was drug free. That is more than most roided professional bodybuilders can bench. If you do decide to use them remember to be smart and that you are responsible for the potential consequences and side effects that may they have.

10) Overload Your Muscles

The best way to cause growth is to overload your muscles! Our muscles get stronger when they adapt to a stress. Lighter weights don’t really increase strength. Studies have shown that big lifters should skip light days and use them as days to recover. Remember when you bench with reps in the 1-3 rep range you will increase tendon strength. When you get your tendons, ligaments, and all of your attachments stronger you will naturally be able to bench more.

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