keys to a bigger bench press
Don’t Be Fooled
One major thing to remember is that the biggest guys in the gym won't always be doing the most weight. This means that just because someone is doing a lot of
weight, doesn't mean they are strong or that they are doing it correctly. So don't even go in the gym and wish you were like the big guys.
Go into the gym and watch others to see if the guy doing the "big weight" is doing it right. The people that you want to take advice from are the ones doing it right and moving the big weight. Someone who is doing half a curl on the preacher bench with 155 pounds, talking trash, and walking around like they are "King Shit" are exactly the people you don't want to take advice from on how to get out of your plateau.
Education
This is the most important part of power training. Education is the key to success. Since change is a big key to success, education gives you options. How many times have you been training, become stale, and didn't change because you had nothing to change? Common problem, simple answer. You can't stick to a routine in for months and months. Eventually the body will become used to it, and progress comes to a grinding halt. Variety is very important and keeps the body fresh and strong.
Getting out of a rut is sometimes very difficult and the only solution is change. Even though there is no simple answer to why you can bench 375 twice and can't do 405 for a max, there are things you can try to accomplish this. Changing something simple in the routine, such as the day you bench on, might be the key. With education come options. When you have the options it cuts down on the time you are stale. Plus, when coming out of a training cycle there will be a place to go. You will know exactly how to come down after the contest and how to get started going into the next one.
Don’t Bench Directly To Your Chest
When you bench directly to your upper chest, it puts a strain on the shoulders/rotator cuff. When you work up to doing heavier weights, you increase the chance of getting a rotator cuff injury. You need to bench below your lower chest. You get more explosion as well as strength that way.
Abs & Glutes
Contract your abs and squeeze your glutes. This will cause a slight arching in your lower back. Contracting the abs will create a greater internal pressure within the viscera. This greater internal pressure will better support the spinal column and create a stronger bridge between the lower and upper body.
Oxygen Is Your Friend
It’s very strange, but quite a few beginners hold their breathe when weight training. You need to get oxygen to your muscles or they will fail. You can also get light headed and pass out. Exaggerate your breathing. Take a deep breathe in as you lower the weight, and exhale as you push the weight away from your chest. This may seem like the most commons sense “Key” in the ebook but it’s very important.
Lie To Yourself
This technique works well for some people if they can be really convincing and are good at lying to themselves and making themselves believe it. Before you attempt a max bench press, lie to yourself about the weight.
Say you have 200 pounds that you are about to try to bench. Lie to yourself and tell yourself that it is nothing and that you've done it before. Also, pretend that it is only 150 pounds for example. This may help you get that weight up
Keep Warm
This tip goes right along with number twelve. Since you need to take the extra time to rest between your heavy maxing sets you need to make sure that your body does not cool down. You should stay warm throughout the session. During this time do not let your body get cold. Wear hooded sweatshirts and sweatpants; wrap towels around your legs, whatever you have to do to stay warm.
Don’t Use A False Grip
Simply put make sure you wrap your thumbs around the bar. Don’t put your thumbs on the same side of the bar as the rest of your fingers. Even Scot Mendelson one of the world’s greatest bencher’s advises against its use. It’s far too dangerous. The bar can easily slip and crash onto your ribs. We have seen it happen. Always put safety first
.
Gain Some Weight
If you don’t mind gaining some weight it will certainly help your bench press. That’s why the heavyweights have all the heaviest records. This is easy enough, simply add an additional 100-250 calories per day to your current diet. A protein shake per day could do the trick.
Reduce Your Cardio
When training for strength you shouldn’t do a lot of cardiovascular work. This burns too many calories and energy that you will need for your muscle building workouts. In fact if you are trying to lose bodyfat and increase your bench press at the same time, this could be considered a conflicting goal. When you’re trying to up your max, take it easy on the cardio so you can save your energy for benching.
Rest Between Sets
The one-minute rest won’t get it done on a heavy bench day. 2 to 3 minutes is more like it, many advanced lifters adhere to a 5-minute rest between heavy sets.
Let Your Nervous System Recover
80% of initial strength increase is determined by nervous system motor unit recruitment. A motor unit is a nerve and all the muscle fibers innervated. Heavy tension is required for the recruitment of high threshold motor units- these are fast twitch, which tend to grow, (increase in mitochondria and supporting cytoplasm). Heavy Benching is very taxing on the nervous system overtraining is a common mistake as trainees don’t take into account nervous system recovery!
Stable Shoulders – Stable Gains
The following is a link to a very useful rotator cuff handout. If you suffer from sore or aching shoulders these exercises may be just what the doctor ordered.
Get A Roadmap
Critical Bench Program
If you would like to implement the techniques you have just
read about this program has it all mapped out for you. It’s
more in depth and covers all aspects of the bench press.
This bench press program is a power program designed to
help you increase your one rep max by an average of fifty
pounds during the ten week training cycle.
It is different from other programs because you are provided
with the actual weights you will be using on bench day and
given a full body lifting split to follow. Over 3500 powerlifters,
weekend warriors, and athletes have had success with our
system.
Don’t Be Fooled
One major thing to remember is that the biggest guys in the gym won't always be doing the most weight. This means that just because someone is doing a lot of
weight, doesn't mean they are strong or that they are doing it correctly. So don't even go in the gym and wish you were like the big guys.
Go into the gym and watch others to see if the guy doing the "big weight" is doing it right. The people that you want to take advice from are the ones doing it right and moving the big weight. Someone who is doing half a curl on the preacher bench with 155 pounds, talking trash, and walking around like they are "King Shit" are exactly the people you don't want to take advice from on how to get out of your plateau.
Education
This is the most important part of power training. Education is the key to success. Since change is a big key to success, education gives you options. How many times have you been training, become stale, and didn't change because you had nothing to change? Common problem, simple answer. You can't stick to a routine in for months and months. Eventually the body will become used to it, and progress comes to a grinding halt. Variety is very important and keeps the body fresh and strong.
Getting out of a rut is sometimes very difficult and the only solution is change. Even though there is no simple answer to why you can bench 375 twice and can't do 405 for a max, there are things you can try to accomplish this. Changing something simple in the routine, such as the day you bench on, might be the key. With education come options. When you have the options it cuts down on the time you are stale. Plus, when coming out of a training cycle there will be a place to go. You will know exactly how to come down after the contest and how to get started going into the next one.
Don’t Bench Directly To Your Chest
When you bench directly to your upper chest, it puts a strain on the shoulders/rotator cuff. When you work up to doing heavier weights, you increase the chance of getting a rotator cuff injury. You need to bench below your lower chest. You get more explosion as well as strength that way.
Abs & Glutes
Contract your abs and squeeze your glutes. This will cause a slight arching in your lower back. Contracting the abs will create a greater internal pressure within the viscera. This greater internal pressure will better support the spinal column and create a stronger bridge between the lower and upper body.
Oxygen Is Your Friend
It’s very strange, but quite a few beginners hold their breathe when weight training. You need to get oxygen to your muscles or they will fail. You can also get light headed and pass out. Exaggerate your breathing. Take a deep breathe in as you lower the weight, and exhale as you push the weight away from your chest. This may seem like the most commons sense “Key” in the ebook but it’s very important.
Lie To Yourself
This technique works well for some people if they can be really convincing and are good at lying to themselves and making themselves believe it. Before you attempt a max bench press, lie to yourself about the weight.
Say you have 200 pounds that you are about to try to bench. Lie to yourself and tell yourself that it is nothing and that you've done it before. Also, pretend that it is only 150 pounds for example. This may help you get that weight up
Keep Warm
This tip goes right along with number twelve. Since you need to take the extra time to rest between your heavy maxing sets you need to make sure that your body does not cool down. You should stay warm throughout the session. During this time do not let your body get cold. Wear hooded sweatshirts and sweatpants; wrap towels around your legs, whatever you have to do to stay warm.
Don’t Use A False Grip
Simply put make sure you wrap your thumbs around the bar. Don’t put your thumbs on the same side of the bar as the rest of your fingers. Even Scot Mendelson one of the world’s greatest bencher’s advises against its use. It’s far too dangerous. The bar can easily slip and crash onto your ribs. We have seen it happen. Always put safety first
.
Gain Some Weight
If you don’t mind gaining some weight it will certainly help your bench press. That’s why the heavyweights have all the heaviest records. This is easy enough, simply add an additional 100-250 calories per day to your current diet. A protein shake per day could do the trick.
Reduce Your Cardio
When training for strength you shouldn’t do a lot of cardiovascular work. This burns too many calories and energy that you will need for your muscle building workouts. In fact if you are trying to lose bodyfat and increase your bench press at the same time, this could be considered a conflicting goal. When you’re trying to up your max, take it easy on the cardio so you can save your energy for benching.
Rest Between Sets
The one-minute rest won’t get it done on a heavy bench day. 2 to 3 minutes is more like it, many advanced lifters adhere to a 5-minute rest between heavy sets.
Let Your Nervous System Recover
80% of initial strength increase is determined by nervous system motor unit recruitment. A motor unit is a nerve and all the muscle fibers innervated. Heavy tension is required for the recruitment of high threshold motor units- these are fast twitch, which tend to grow, (increase in mitochondria and supporting cytoplasm). Heavy Benching is very taxing on the nervous system overtraining is a common mistake as trainees don’t take into account nervous system recovery!
Stable Shoulders – Stable Gains
The following is a link to a very useful rotator cuff handout. If you suffer from sore or aching shoulders these exercises may be just what the doctor ordered.
Get A Roadmap
Critical Bench Program
If you would like to implement the techniques you have just
read about this program has it all mapped out for you. It’s
more in depth and covers all aspects of the bench press.
This bench press program is a power program designed to
help you increase your one rep max by an average of fifty
pounds during the ten week training cycle.
It is different from other programs because you are provided
with the actual weights you will be using on bench day and
given a full body lifting split to follow. Over 3500 powerlifters,
weekend warriors, and athletes have had success with our
system.
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