you up for a short pressing career with
sub-par weights. I just read an article in one of the major muscle
magazines by one of these authors on how to increase your bench
press. The advice given was to train your pecs with crossovers and
flies and your bench will go up! This, along with many other points,
made me wonder how this article ever got published or better yet,
how much the author himself could bench.
I believe articles should go under a peer review board before they
get printed. I'd like many of my peers to review these authors in
the gym or better yet on the bench to see how much they really know.
Bottom line: Train the triceps!
2 Keep your shoulder blades pulled together and tight. This is a very important and often overlooked aspect of great bench
pressing. While pressing you have to create the most stable
environment possible. This can't be done if most of your shoulder
blades are off the bench. The bench is only so wide and we can't
change this, but we can change how we position ourselves on the
When you pull your shoulder blades together you're creating a
tighter, more stable surface from which to press. This is because
more of your body is in contact with the bench. The tightness of
your upper back also contributes. These techniques also change the
distance the bar will have to travel. The key to pressing big weight
is to press the shortest distance possible.
3 Keep the pressure on your upper back and traps. This is another misunderstood aspect of pressing. You want the
pressure around the supporting muscles. This is accomplished by
driving your feet into the floor, thereby driving your body into the
bench. Try this: Lie on the bench and line up so your eyes are four
inches in front of the bar (toward your feet). Now using your legs,
drive yourself into the bench to put pressure on the upper back and
traps. Your eyes should now be even with the bar. This is the same
pressure that needs to be applied while pushing the barbell.
4 Push the bar in a straight line. Try to push the bar toward your feet. The shortest distance between
two points is a straight line, right? Then why in the world would
some coaches advocate pressing in a "J" line toward the rack? If I
were to bench the way most trainers are advocating (with my elbows
out, bringing the bar down to the chest and pressing toward the
rack) my barbell travel distance would be 16 inches. Now, if I pull
my shoulder blades together, tuck my chin and elbows, and bring the
bar to my upper abdominals or lower chest, then my pressing distance
is only 6.5 inches. Now which would you prefer? If you want to push
up a bar-bending load of plates, you'd choose the shorter distance.
Here's another important aspect of pressing in this style. By
keeping your shoulder blades together and your chin and elbows
tucked, you'll have less shoulder rotation when compared to the
J-line method of pressing. This is easy to see by watching how low
the elbows drop in the bottom part of the press when the barbell is
on the chest. With the elbows out, most everyone's elbows are far
lower than the bench. This creates a tremendous amount of shoulder
rotation and strain.
Now try the same thing with the elbows tucked and shoulder blades
together while bringing the barbell to your upper abdominals. For
most people, the elbows are usually no lower than the bench. Less
shoulder rotation equals less strain on the shoulder joint. This
means pressing bigger weights for many more years. I've always been
amazed at trainers that suggest only doing the top half of the bench
press, i.e. stopping when the upper arms are parallel to the floor.
This is done to avoid the excess shoulder rotation. All they have to
do is teach their clients the proper way to bench in the first
5 Keep the elbows tucked and the bar directly over the wrists and
elbows. This is probably the most important aspect of great pressing
technique. The elbows must remain tucked to keep the bar in a
straight line as explained above. Keeping the elbows tucked will
also allow lifters to use their lats to drive the bar off the chest.
Football players are taught to drive their opponents with their
elbows tucked, then explode through. This is the same for bench
pressing. Bench pressing is all about generating force. You can
generate far more force with your elbows in a tucked position
compared to an "elbows out" position.
The most important aspect of this is to keep the barbell in a direct
line with the elbow. If the barbell is behind the elbow toward the
head, then the arm position becomes similar to an extension, not a
6 Bring the bar low on your chest or upper abdominals. This is the only way you can maintain the "barbell to elbow"
position as described above. You may have heard the advice, "Bring
it low" at almost every powerlifting competition. This is the reason
why. Once again, the barbell must travel in a straight line.
7 Fill your belly with air and hold it. For maximum attempts and sets under three reps, you must try to hold
your air. Everyone must learn to breathe from their bellies and not
their chests. If you stand in front of the mirror and take a deep
breath, your shoulders shouldn't rise. If they do you're breathing
the air into your chest, not your belly. Greater stability can be
achieved in all the lifts when you learn how to pull air into the
belly. Try to expand and fill the belly with as much air as possible
and hold it. If you breathe out during a maximum attempt, the body
structure will change slightly, thus changing the groove in which
the barbell is traveling.
8 Train with compensatory acceleration. Push the bar with maximal force. Whatever weight you're trying to
push, be it 40% or 100% of your max, you must learn to apply 100% of
the force to the barbell. If you can bench 500 pounds and are
training with 300 pounds, you must then apply 500 pounds of force to
the 300-pound barbell. This is known as compensatory acceleration
and it can help you break through sticking points.
These sticking points are known as your "mini maxes," or the points
at which you miss the lift or the barbell begins to slip out of the
groove. Many times I'm asked what to do if the barbell gets stuck
four to five inches off the chest. Everybody wants to know what
exercise will help them strengthen this area or what body part is
holding them back. Many times it isn't what you do to strengthen the
area where it sticks, but what you can do to build more acceleration
in the area before the mini max. If you can get the bar moving with
more force then there won't be a sticking point. Instead, you'll
blast right through it. Compensatory acceleration will help you do
9 Squeeze the barbell and try to pull the bar apart! Regardless of
the lift, you have to keep your body as tight as Monica Brant's
behind. You'll never lift big weights if you're in a relaxed
physical state while under the barbell. The best way to get the body
tight is by squeezing the bar. We've also found that if you try to
pull the bar apart or "break the bar," the triceps seem to become
10 Devote one day per week to dynamic-effort training. According
to Vladimir Zatsiorsinsky in his text Science and Practice of
Strength Training, there are three ways to increase muscle tension.
These three methods include the dynamic-effort method, the
maximal-effort method, and the repetition method. Most training
programs being practiced in the US today only utilize one or two of
these methods. It's important, however, to use all three.
The bench press should be trained using the dynamic-effort method.
This method is best defined as training with sub-maximal weights (45
to 60%) at maximal velocities. The key to this method is bar speed.
Percentage training can be very deceiving. The reason for this is
because lifters at higher levels have better motor control and
recruit more muscle than a less experienced lifter.
For example, the maximal amount of muscle you could possibility
recruit is 100%. Now, the advanced lifter - after years of teaching
his nervous system to be efficient - may be able to recruit 70 to
80% of muscle fibers, while the intermediate might be able to
recruit only 50%. Thus, the advanced lifter would need less percent
weight than the intermediate. This is one of the reasons why an
advanced lifter squatting 80% of his max for 10 reps would kill
himself while a beginner could do it all day long.
If you base the training on bar speed, then the percentages are no
longer an issue, only a guideline. So how do you know where to
start? If you're an intermediate lifter, I suggest you start at 50%
of maximal and see how fast you can make it move for three reps. If
you can move 20 more pounds with the same speed then use the heavier
Based on years of experience and Primlin's charts for optimal
percent training, we've found the best range to be eight sets of
three reps. Based on Primlin's research, the optimal range for 70%
and less is 12 to 24 repetitions.
We've also found it very beneficial to train the bench using three
different grips, all of which are performed within the rings. This
may break down into two sets with the pinky fingers on the rings,
three sets with three fingers from the smooth area of the bar and
three sets with one finger from the smooth area.
11 Devote one day per week to maximal-effort training. For the second bench day of the week (72 hours after the dynamic
day) you should concentrate on the maximal-effort method. This is
best defined as lifting maximal weights (90% to 100%) for one to
three reps. This is one of the best methods to develop maximal
strength. The key here is to strain. The downfall is you can't train
above 90% for longer than three weeks without having adverse
Try performing a max bench press every week for four or five weeks.
You'll see you may progress for the first two, maybe three weeks,
then your progress will halt and begin to work its way backward.
We've combated this by switching up the maximal-effort exercises. We
rotate maximal-effort movements such as the close-grip incline
press, board press, floor press, and close-grip flat press. These
exercises are all specific to bench pressing and all have a very
high carryover value.
12 Train the lats on the same plane as the bench.
I'm talking about the horizontal plane here. In other words, you
must perform rows, rows, and more rows. "If you want to bench big
then you need to train the lats." I've heard both George Hilbert and
Kenny Patterson say this for years when asked about increasing the
bench press. When you bench you're on a horizontal plane. So would
it make sense from a balance perspective to train the lats with pull
downs, which are on a vertical plane? Nope. Stick to the barbell row
if you want a big bench.