50 keys For A bigger BENCH press
“Increase Your Bench Your Bench Press 50 Lbs in 10 Weeks”
1) Start With a Clean Slate
The first step to achieving a bigger bench is to empty your mind of all the useless information that you have learned. Many of the articles written over the Internet confuse the raw bencher because we read about methods that conform to the serious competitive shirt benchers. The thing is that raw benching and shirt benching is a completely different game. In raw benching, the bottom half of the bench press needs to be trained a lot more, you need to pay a lot more attention to training all the little shoulder muscles, the technique is different and finally the volume of training in raw benching must be lower, yet very intense. In this report, we are going to explore many different but all very important factors for achieving a stronger bench press without needing the assistance of a bench press shirt. Follow all these steps, apply them all into your routine, and you will make better gains when you are on the Critical Bench Program.
2) The Bench Press Starts With the Grip Strength
If you look around gyms most successful benchers do train their backs, chest, triceps, and legs. Many lifters get fairly strong, however, what limits them and prevents them from getting even stronger is that they forget how important grip strength really is.
In order to achieve a bigger bench and to develop complete confidence, I believe that the first thing a bencher should do is to squeeze the bar as hard as they can. As soon as the bencher starts to squeeze the bar, they no longer have to think about "missing" the weight or the weight being too "heavy". Their minds will naturally be focused on squeezing and blasting the weight to lockout.
The harder you squeeze the bar the more muscle fibers you will recruit and the more lockout power you will have. How do I know? Well, take a weight that is about 20lbs below your bench max and try to bench it without squeezing hard. What has just happened? You probably failed or moved it very slowly. Now squeeze the bar as hard as you can and you’ll see what happens? You blasted the weight!
Critical Bench understands how important grip strength is in benching and how much it has been neglected, so the Critical Bench program now has a grip strength device called the Critical Bench wrist roller. All you have to do is hook a dumbbell to the strap, and the other end of the strap to the top of the barbell. Then you just roll the end of the barbell as the dumbbell makes its way from the floor up to the bar. The size of the dumbbell that you are using depends on your strength. For example if you can get a 75lbs dumbbell to the top, that equates to benching 285, if you get a 100lbs dumbbell to the top that will equate to a 400lbs
bench press. When using this device you should start out using a lighter dumbbell for higher reps for example 20lbs and then you should progressively build to peaking. As you improve using the Critical Bench wrist roller, your grip strength will greatly increase and the more tension that your hands and forearms can generate, then the more weight you will be pressing.
So try the Critical Bench wrist roller today for greater grip strength. The device will train the crushing strength, supporting strength, pinching strength, and wrist strength. And remember, the forearms don’t really over train, so you can use this device 2-3 times a week. Once your grip improves you can holder heavier weights. The weights that once felt heavy to you will start feeling light. When weights become lighter in your hands, then you will be able to bench more.
3) Hold the Weight at Lockout
When you step onto the flat bench you should always take time to hold the weight for 2-4 seconds before lowering the bar. The reason why you should hold all weights at lockout is because the smaller weights will actually help you get stronger for the bigger weights. So many benchers kill their lockouts with fast reps when they aren't doing speed days or bottom half reps. For example if your bench max is 405, don't just do 225 for fast reps of 10, hold it at finishing position to build your lockout power and tendon strength. You should treat 50% of your max the same way as your max. This will improve your technique and bench strength when it really counts.
4) Develop Bottom End Strength
Bottom end strength is very important and especially so in raw benching. When you attempt the critical bench program, exercises like close grip benching, benching with pauses, heavy dumbbell presses, incline barbell presses, floor presses, weighted chins and chambered bar bench presses will give you new explosiveness off of your chest. You should also start doing heavy seated dumbbell presses, and lots of shoulder work. These exercises will give you the shoulder strength to have greater bench press starting power. Critical Bench will automatically train the rear deltoids, the brachialis, through hammer curls and all of your muscles and nervous systems to get stronger. So, train these exercises hard because unlike with a shirt, in raw benching you need to be strong from the start of the lift as well as the finish. The start of the lift doesn’t only get the weight started but it determines whether or not you have enough speed and gas in your tank to lock the heavier weights out. So many guys can lockout 500 but cannot bench 365 all the way down and this is because they haven’t worked the bottom phase of the lift. If you want to bench 500 for a full rep, then this is just what you will need to do.
5) Speed Benches
Another invaluable exercise to help you develop is speed benches. Attach bungee bands onto the bar, do 9 sets of 3 reps, using 40% of your 1 rep max while resting 30 seconds between sets. If you don’t have bungee bands, then just use bar weight. Although critical bench doesn’t offer these you could add them into your assistance bench press days on Fridays, which are optional. Only add these, if you feel like all of the weights that you are moving are very slow. If your heavy bench presses look like they are traveling in slow motion, then speed days might be just what you need.
“Increase Your Bench Your Bench Press 50 Lbs in 10 Weeks”
1) Start With a Clean Slate
The first step to achieving a bigger bench is to empty your mind of all the useless information that you have learned. Many of the articles written over the Internet confuse the raw bencher because we read about methods that conform to the serious competitive shirt benchers. The thing is that raw benching and shirt benching is a completely different game. In raw benching, the bottom half of the bench press needs to be trained a lot more, you need to pay a lot more attention to training all the little shoulder muscles, the technique is different and finally the volume of training in raw benching must be lower, yet very intense. In this report, we are going to explore many different but all very important factors for achieving a stronger bench press without needing the assistance of a bench press shirt. Follow all these steps, apply them all into your routine, and you will make better gains when you are on the Critical Bench Program.
2) The Bench Press Starts With the Grip Strength
If you look around gyms most successful benchers do train their backs, chest, triceps, and legs. Many lifters get fairly strong, however, what limits them and prevents them from getting even stronger is that they forget how important grip strength really is.
In order to achieve a bigger bench and to develop complete confidence, I believe that the first thing a bencher should do is to squeeze the bar as hard as they can. As soon as the bencher starts to squeeze the bar, they no longer have to think about "missing" the weight or the weight being too "heavy". Their minds will naturally be focused on squeezing and blasting the weight to lockout.
The harder you squeeze the bar the more muscle fibers you will recruit and the more lockout power you will have. How do I know? Well, take a weight that is about 20lbs below your bench max and try to bench it without squeezing hard. What has just happened? You probably failed or moved it very slowly. Now squeeze the bar as hard as you can and you’ll see what happens? You blasted the weight!
Critical Bench understands how important grip strength is in benching and how much it has been neglected, so the Critical Bench program now has a grip strength device called the Critical Bench wrist roller. All you have to do is hook a dumbbell to the strap, and the other end of the strap to the top of the barbell. Then you just roll the end of the barbell as the dumbbell makes its way from the floor up to the bar. The size of the dumbbell that you are using depends on your strength. For example if you can get a 75lbs dumbbell to the top, that equates to benching 285, if you get a 100lbs dumbbell to the top that will equate to a 400lbs
bench press. When using this device you should start out using a lighter dumbbell for higher reps for example 20lbs and then you should progressively build to peaking. As you improve using the Critical Bench wrist roller, your grip strength will greatly increase and the more tension that your hands and forearms can generate, then the more weight you will be pressing.
So try the Critical Bench wrist roller today for greater grip strength. The device will train the crushing strength, supporting strength, pinching strength, and wrist strength. And remember, the forearms don’t really over train, so you can use this device 2-3 times a week. Once your grip improves you can holder heavier weights. The weights that once felt heavy to you will start feeling light. When weights become lighter in your hands, then you will be able to bench more.
3) Hold the Weight at Lockout
When you step onto the flat bench you should always take time to hold the weight for 2-4 seconds before lowering the bar. The reason why you should hold all weights at lockout is because the smaller weights will actually help you get stronger for the bigger weights. So many benchers kill their lockouts with fast reps when they aren't doing speed days or bottom half reps. For example if your bench max is 405, don't just do 225 for fast reps of 10, hold it at finishing position to build your lockout power and tendon strength. You should treat 50% of your max the same way as your max. This will improve your technique and bench strength when it really counts.
4) Develop Bottom End Strength
Bottom end strength is very important and especially so in raw benching. When you attempt the critical bench program, exercises like close grip benching, benching with pauses, heavy dumbbell presses, incline barbell presses, floor presses, weighted chins and chambered bar bench presses will give you new explosiveness off of your chest. You should also start doing heavy seated dumbbell presses, and lots of shoulder work. These exercises will give you the shoulder strength to have greater bench press starting power. Critical Bench will automatically train the rear deltoids, the brachialis, through hammer curls and all of your muscles and nervous systems to get stronger. So, train these exercises hard because unlike with a shirt, in raw benching you need to be strong from the start of the lift as well as the finish. The start of the lift doesn’t only get the weight started but it determines whether or not you have enough speed and gas in your tank to lock the heavier weights out. So many guys can lockout 500 but cannot bench 365 all the way down and this is because they haven’t worked the bottom phase of the lift. If you want to bench 500 for a full rep, then this is just what you will need to do.
5) Speed Benches
Another invaluable exercise to help you develop is speed benches. Attach bungee bands onto the bar, do 9 sets of 3 reps, using 40% of your 1 rep max while resting 30 seconds between sets. If you don’t have bungee bands, then just use bar weight. Although critical bench doesn’t offer these you could add them into your assistance bench press days on Fridays, which are optional. Only add these, if you feel like all of the weights that you are moving are very slow. If your heavy bench presses look like they are traveling in slow motion, then speed days might be just what you need.
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