principles to work and you'll smash
through previous limitations and send your bench press soaring into new
territory faster than you ever believed possible.
Position your body properly on the bench. The first step in boosting your bench press is also the simplest;
positioning yourself on the bench. Proper body positioning and
alignment can increase leverage, improve mechanical advantage,
decrease the distance the bar has to travel and provide a powerful
foundation to press from. There are four steps to proper body
- Lie on the bench with your eyes in
line with the bar. If you slide too far up on the bench, the bar
may hit the uprights as you are pressing. If you're too far
towards the foot of the bench, you have to struggle just to get
the bar off the rack. Even with a lift from a spotter, you're
still wasting strength, and an awkward liftoff could throw you off
- Place you feet firmly on the floor
and close to the bench. Putting your feet up on the bench,
straightening your legs, or just letting your feet lightly brush
the floor are cardinal benching sins - they can all reduce your
power and throw you off balance. If you've got your feet planted
firmly on the floor, you can draw power by pushing from that base
when you hit the sticking point. With your feet close to the
bench, it's also easier to maintain the arch in your back.
- Keep your shoulder blades tight,
retracted and firmly planted in the bench. To bench press big
weights it's important to create stability. If you lift your chest
up and retract your shoulder blades, your back stays firmly in
contact with the bench, providing the solid foundation you need.
- Maintain a tight torso and a
slight arch in your back. Keep your torso tight and your chest
raised and expanded. Your lower back should be slightly arched,
not pressed into the bench. Excessive arching, or thrusting your
hips in the air can injure your lumbar spine. A raised chest with
a slight arch in the lower back is safe and will reduce the
distance the bar has to travel. The shorter the distance the bar
has to travel, the more weight you'll be able to lift. Australian
strength coach Ian King says, "Arching is probably the most
powerful of all benching techniques and can give you as much as
20% extra on your one rep max."
Get a firm grip. You can increase your bench press simply by improving your grip
strength. Grip the bar tightly; imagine squeezing it so hard that
you leave your handprint in the steel. The tighter you grip the bar,
the more control you'll have. Always wrap your thumbs around the
bar. There's no advantage to a thumb less grip; if the bar slips out
of your hand, you could suffer a serious injury.
The most common grip mistake is holding the bar too high in the palm
near the base of your fingers, which causes your wrist to bend
backward. Instead, grip the bar low in the palm towards the heel of
your hand and keep your wrists straight. Straight wrists allow you
to transfer the power of your chest, deltoids and arms directly
through to the bar. A locked wrist also helps prevent injury.
Maximize your strengths and minimize your weaknesses with the
proper grip width and arm position. The dreaded "sticking point" is usually caused by a weakness in one
muscle group compared to the other muscles used in the lift. When
the lift approaches the point where the weak muscle is involved the
most, the bar will stall. For example, the most common sticking
point in the bench press is the mid point where the front deltoids
are involved less and the pecs and triceps take over. If your pecs
and triceps are weaker relative to your front delts, you're more
likely to get stuck. One remedy is to take a grip width that
minimizes your weak muscles and maximizes your strong ones.
Because people have different body sizes, limb lengths and strong
points, the ideal grip width and arm position can vary greatly from
one individual to the next. In his book, The Complete Guide to
Powerlifting, Fred Hatfield identifies several critical anatomical
factors that you must adjust your benching style for:
- Long arms - elbows out, wider
- Short arms - elbows in, closer grip.
- Weak pecs - elbows in, narrower grip.
- Strong pecs - wider grip, elbows out.
- Weak front delts - elbows out, wide grip.
- Strong front delts - narrower grip, elbows close to torso.
- Weak triceps - elbows out, wider grip.
- Strong triceps - elbows in, closer grip.
Use assistance exercises. Adjusting your form to accommodate a weak muscle group is important,
but in the long run it's little more than a band-aid. The ultimate
solution is to bring up your weak areas with assistance exercises.
If you want a stronger bench, you must get strong triceps, deltoids
and lats, not just strong pecs.
Of all the assistance work you could do, developing stronger triceps
will probably have the greatest impact on your bench press. Work
hard on the basics, including various types of heavy extensions and
close-grip bench presses (flat and incline).
Strengthening your front delts will also bring major improvements to
your bench press. Assistance work for front deltoids should include
military presses and all kinds of front raises (dumbbell, barbell,
with a 45 lb. plate, etc.).
Your lats are involved in the bench press to a greater degree than
you might think. Your lats help you maintain your arch and stabilize
your torso. They also help you lower the weight by providing a
"cushion" to lower against and push from at the bottom. The best
assistance exercises for lats are rows, rows, and more rows! Barbell
and dumbbell rows are the best assistance exercises for the bench
press because they train the back through the same horizontal plane
as the bench press.
Lower and press the bar through the optimal path.
Always have a spotter lift the bar off for you - it conserves
energy. Once the bar is over your chest, go right into the lift;
don't just lie there holding the bar at arms length over your chest
or you'll waste energy. Do your psyching up (more on that later)
before you lift off the bar.
Lower the bar to a point even with the nipples or slightly below
them. Touching the bar low on the chest recruits the triceps and
powerful front deltoids to the maximum degree to assist the
pectorals. If you lower the bar too high on the chest, your arms
tend to rotate externally. This puts more strain on your shoulder
joints and reduces your leverage. You'll have the best leverage if
your hands are directly above your elbows.
When the bar reaches your chest, pause for about one second. Never
bounce the bar off your chest; not only can this cause an injury,
but itšs also cheating (and it wouldn't pass in a powerlifting
meet). This is not to say you should never bench quickly with no
pause, but training with the brief pause eliminates the momentum,
overloading the target muscles more effectively.
The shortest distance between two points is a straight line, so it
seems logical to push the bar straight up. Many great powerlifters
such as Louie Simmons, point out that pressing straight up allows
you to lift more by decreasing the distance the bar has to travel,
and it reduces the chance of injuring your pecs or shoulders. Most
people, however, press the bar in a path that curves slightly back
towards the face. This arc is known as the "J-curve." This curve
occurs because you unconsciously change the path of the bar to
accommodate your weak joint angles (the delts are usually stronger
than the triceps). So what's the ideal method? Ultimately, you
should work on developing the necessary tricep strength to press
straight up, but don't force yourself to follow any particular path
if it feels unnatural.
Breathe out on every rep, but hold your breath briefly at the
Novice lifters are often afraid to hold their breath at all because
they've been warned that this practice is dangerous. Prolonged
breath holding is dangerous (you could black out and wake up later
with a barbell wrapped around your head). However, you'll never
bench anywhere near what you're capable of without proper breath
control. Breath holding at the right moment is critical because the
increase in intra-abdominal pressure helps get you through the
sticking point. It also gives you a feeling of confidence and
stability during the lift off. Without this tight feeling, you'd
feel as if you were being crushed under a heavy weight (and that
could blow the lift for you mentally before you even started the
descent). As you begin to lower the bar, breathe deeply and inhale
all the way into your belly - not just a shallow breath in your
upper chest. Hold your breath as you change direction and continue
holding until you've pushed upward through the sticking point. Then
breathe out and inhale again as you start the next rep.
Choose the optimal eccentric and concentric tempos. It's a general rule in bodybuilding to do your reps with a
two-second concentric (lifting) movement and at least a three or
four second eccentric
(lowering) movement. Slowing down the eccentric part of the movement
can increase the time under tension, decrease the use of momentum
and isolate the target muscle better - all of which help to increase
When you're training purely for strength, doing negatives too slowly
can be counterproductive. Resisting the weight with a slow negative
requires more force, so it actually reduces the number of reps you
can do. For example, if you can do three reps with 275 lbs. using a
five second negative, you can probably get five or six reps with 275
lbs. using a one or two second negative.
In his column at
Testosterone.net, bodybuilding writer Doug Santillo
explains it like this: "A lot of emphasis in bodybuilding literature
has been placed on lowering the weight slowly. For the purposes of
hypertrophy, the majority of the time should be spent using slower
eccentric speeds. But there're times when lowering the weight fast
can be advantageous. In training for maximal strength, the primary
goal is to force your nervous system to more efficiently recruit
fast twitch fibers. With a faster eccentric speed, you give the
nervous system more of a break between each explosion, since the
tension is reduced. By doing this, your muscles must contract from a
more relaxed position, thereby forcing your nervous system to adapt.
For a bodybuilder, since his priority is gaining muscle mass, not
maximal strength, a good choice would be to alternate between fast
and slow eccentrics during his strength phases."
If you're after size gains, your best bet would be a slow negative,
but if you want more strength, use a faster eccentric speed - not an
uncontrolled, cheating fast, but a "controlled" fast.
Finally, EXPLODE the weight upward. Apply the maximum force
possible. Fred Hatfield has named this technique "Compensatory
Acceleration." With lighter weights, this means the bar will travel
upward very quickly, so you'll have to "put on the brakes" at the
top of the movement. With heavier weights, the bar will be moving
slowly, but no matter how slow it seems to creep upward, you should
still push as hard as you can through the entire range of motion.
One reason sticking points are common in the middle or top part of
the bench press is because you don't have enough velocity coming out
of the bottom. Push up HARD from the bottom and don't push less or
give up if the bar starts to slow down or stall. Make a conscious
effort to accelerate and keep pushing hard through the entire lift.
Practiced consistently, this technique can completely obliterate
Do the ideal number of sets and reps - not too many, not too few. Overtraining is a major cause of bench press plateaus. When it comes
to benching strength, more is not better. Cutting back on volume
doesn't mean doing one set to failure, it simply means you should
reduce your volume to a level that allows you to gain strength
In the tradition of Arnold Schwarzenegger, most people follow high
volume bodybuilding routines that look something like this:
Bench press 4-5 sets 8-12 reps
Incline press 4-5 sets 8-12 reps
Dumbbell flyes 4-5 sets 8-12 reps
Cable crossover 4-5 sets 8-12 reps
With the exception of genetically gifted people (like Arnold), this
is too much even for an advanced bodybuilder, but it's way too much
for building strength. Most powerlifters and strength athletes who
bench 400 -500 lbs. or more use extremely simple routines -
sometimes only one or two exercises per body part. Doing too many
sets and exercises is a sure-fire way to hit a plateau. It may seem
hard to give up your high volume workout routines, but youšll be
amazed at how much stronger you'll get when you cut back.
Six to twelve reps is probably the single best rep range for muscle
size gains (bodybuilding). However, if you want to get strong,
you're going to have to do a fair share of your training in the one
to five rep range. In his book, "the Poliquin Principles," strength
Coach Charles Poliquin recommends the following parameters for
1 - 3 exercises per body part.
1 - 5 repetitions per set.
5 - 12 sets per body part.
3 - 5 minutes rest between each set.
(Charles should know: he's trained over 400 Olympic and professional
athletes and his clients are brutishly strong).
"Rest about one minute between each set." That's the standard
guideline that's been tossed around in gyms for years. It's a good
recommendation for bodybuilding or general fitness, but longer rest
intervals are an absolute must for benching super heavy weights.
To use the maximum weight possible on every set, you must allow your
muscular and nervous systems to fully recover between each set. The
shorter your rest intervals, the less you will recover. The ideal
rest interval for strength development is four to five minutes.
Beyond five minutes is not effective because you'll start to cool
Warm up properly but don't waste your energy. An important part of benching heavy weights is energy conservation.
Out of all the ways you could waste energy, excessive warm up is the
biggest culprit. It's important to warm up thoroughly to avoid
injury, but if you do too many warm-up sets, you'll squander your
energy and become fatigued before you get to your heavier "work
sets." This will limit the amount of weight you can use on the final
sets that really count. Your goal is to warm up without burning out.
Lets suppose you have a 315 lb. max. For maximal strength gains, you
need to work with at least 85% of your max (267 lbs). Using a
typical bodybuilder's workout, you're so fatigued before you reach
this weight that you only get one set of three measly reps at 85% of
your max - not a very effective workout for strength gains. What
follows is a typical, ineffective routine and the new, improved
Typical bench routine: (too many high rep warm up sets tire you out)
1 X 15 reps X 135 lbs.
1 X 12 reps X 185 lbs.
1 X 10 reps X 225 lbs.
1 X 8 reps X 245 lbs.
1 X 6 reps X 255 lbs.
1 X 3 reps X 265 lbs.
(You tired yourself out before getting to your effective work sets,
so 265 X 3 is as heavy as you can go)
More effective routine:
1 X 8 X 135 (warm up)
1 X 6 X 185 (warm up)
1 X 5 X 225 (warm up)
1 X 5 X 265
1 X 3 X 275
1 X 3 X 285
1 X 2 X 295
(Conserves energy for the heavy work sets, but still warms you up
Do singles - but don't overdo them. One of the biggest benching blunders you can make is to max out at
every chest workout. Seeing how much you can bench at every chest
workout is building your ego, not your strength. On the other hand,
avoiding singles completely is also a mistake. Maximum singles
definitely have their place, but they must be used wisely.
The reason max singles help you bench more is because they develop
neuromuscular efficiency and prepare your body psychologically for
the "feel" of heavy weights. Here's what coach Poliquin says about
"The nervous system is the forgotten component of bodybuilding, and
training with maximal weights targets this area by improving the
link between the central nervous system and the muscular system. By
using this method, the trainee will learn to access a greater
percentage of motor units in a given cross-section of muscle
Our suggestion is to do maximum singles on the bench press once a
month. On assistance exercises you can use maximal weights more
often, as long as you rotate the exercises regularly. Never max out
on the same exercise week after week or you're asking for an injury.
Use lockouts to get your body used to heavy loads, to strengthen
connective tissue and to smash through sticking points.
Lockouts are performed for the same reason as singles: to train your
muscles, brain, and central nervous system to handle super heavy
weights. Lockouts also help to develop tendon and ligament strength.
A lockout is simply a bench press performed with extremely heavy
weights in the top third or quarter of the range of motion. Lockouts
will help build confidence with heavy weights and will help you
become stronger through the final quarter of the movement, where
many people get stuck. For safety, make sure you have a very strong
and competent spotter or do your lockouts is in a power rack.
Lockouts can be done with near maximal, maximal or even greater than
maximal weights. Because you are using a partial range of motion,
you'll be able to handle weights greater than your max. For
example, if your max is 315, you could add 5% and do lockouts with
The best way to incorporate lockouts into your routine is to add one
or two sets of 3-5 reps at the end of your regular bench workout.
Like singles, lockouts should be used sparingly. Doing them too
frequently can quickly lead to overtraining and injury.
Train your chest once every five to seven days and train no more
than two days in a row.
Overtraining can rear its ugly head in many ways. One way we already
discussed is too many sets. An equally insidious form of
overtraining is training too often. Opinions on training frequency
abound, and there is no single best method because frequency is a
highly individual matter. One thing is for certain; if you don't
allow enough recovery time between workouts, you simply won't get
Complete recovery has two components; specific and systemic
recuperation. Specific recuperation is the amount of time you allow
each muscle group to rest between workouts. For optimal bench press
gains, we suggest using a split routine working your chest once
every five to seven days. Some strength athletes train chest more
often - up to twice a week. This can also be effective, but with
this frequency, every workout should not be heavy; one session is
heavy and the other is lighter, with a minimum of 72 hours between
Systemic recuperation means allowing your entire body and nervous
system to recuperate by not training too many days in a row.
Individual muscle groups need to rest between training sessions, but
so does your entire body. If you train too often, it puts excessive
demands on your central nervous system. To ensure complete recovery,
two days in a row is the most you should train without taking a day
Apply the law of progressive resistance.
You'll amaze yourself at how strong you get when you systematically
apply the law of progressive resistance, but few people have the
patience or discipline to do it consistently. The law of progressive
resistance says that a muscle will only grow and increase in
strength in response to the ever-increasing demands made upon it.
There are many factors involved in building strength, but in the
long run, the only thing that really matters is that you
progressively overload your muscles. Progressive resistance is the
number one key to gaining strength and muscle mass. There are many
ways to overload a muscle, such as decreasing rest intervals,
increasing volume, slowing rep speed, increasing time under tension,
doing more repetitions, and using stricter form, but the granddaddy
of them all is simply adding weight on the bar. The more weight you
can lift in strict form, the bigger and stronger the muscle will
To track your progress, a training journal is an absolute must.
Keeping a training journal allows you to pre plan every workout in
advance and to go to the gym with a goal for every session.
Constantly adding weight at every session can sometimes seem like an
insurmountable task, but the best way to achieve this goal is to
make tiny, incremental increases consistently over time. Don't
attempt large jumps in weight loads too quickly. If necessary, aim
for adding just 2.5 lbs to 5 lbs with every workout. During a
strength phase, you must make progress in some form at every single
workout or you are wasting your time. You may not be able to
increase the weight at every workout, but you must do at least one
more rep with the same weight. If you're not going to add more
weight or do more reps, there's no sense in even going to the gym -
you might as well stay home and watch TV.
Practice your technique with light to moderate weights until it
Did you ever notice yourself starting to squirm, twist, or lift your
butt off the bench when you hit a sticking point? This might help
you get up that last rep, but it won't help you get stronger. Using
sloppy form or momentum to lift a weight takes the stress OFF the
areas you're supposed to be targeting. It also increases your
chances of getting hurt. Sloppy form and cheating will get you
Stay with light to moderate weights until you have mastered all
these techniques. It's more productive to use moderate weights with
perfect form than heavy weights with sloppy form. If you have to,
unload the bar and start all over again from scratch with the proper
form. Then gradually build your poundage back up again with your
newly acquired perfect form.
Harness the powers of your mind.
Sometimes it's your mindset you need to change, not your benching
technique. Benching is a mental feat as much as a physical one.
Visualization, the practice of mentally picturing the lift in your
mind's eye first, is incredibly powerful. Your mental pictures
always become your physical reality. Everything you ever achieved
had to happen in your mind first before it happened in the real
world. You always act on your mental pictures and you become the
mental pictures you hold of yourself. If you can see yourself
benching a particular weight in your mind first, your body will soon
follow. If you canšt see yourself benching a certain weight
mentally, you'll never bench it in reality.
You're probably familiar with the story of the three-minute mile:
For thousands of years, it was believed that running a mile in less
than four minutes was physiologically impossible. Roger Bannister
didn't set any mental limits and he proved everyone wrong. But
that's not the best part of the story. The best part is what
happened afterwards: Within one year after Bannister broke the
three-minute mile, 37 other runners did it too! How do you explain
this? Nothing changed in the runner's bodies; nothing changed in the
laws of physics; there were no new breakthroughs in running
techniques. It was simply the runneršs beliefs of what was possible
that changed - the mental barrier was broken.
Be a no-limit person! Don't succumb to the awful habit of setting
mental barriers. There are certain thresholds such as 300, 315, 400,
or 405 lbs. where it's all too easy to tell yourself, "This is
HEAVY!" or "I don't know if I can do this." Have you ever been
guilty of telling your spotter, "Watch me; I'm going to try for 5
reps?" Never "try" anything - DO IT! The things you say to yourself
before and during your workouts have a tremendous impact on your
performance. Change your negative self talk to positive self-talk.
Instead of saying "This is heavy," say, "This weight is child's
play!" Repeat the affirmation; "Light weight, light weight, easy
weight, easy weight!" "I'm gonna toss this weight around like it's
nothing!" "I'm gonna destroy this weight!" Then, after you conquer
it say, "That was easy!"
About the Authors
Tom Venuto is a writer, competitive bodybuilder and personal
trainer. Tom is also the general manager of Empire Fitness Clubs, a
health club chain serving the New York Metropolitan area, and he is
the founder and president of "Fitness Renaissance," a fitness and
nutrition consulting company based in Hoboken, NJ. Tom is available
for online personal training, individualized nutrition and workout
programs and 12-week personal coaching programs. He specializes in
nutrition programs for bodybuilding and fat loss. For more
information, e-mail tom at
firstname.lastname@example.org or visit the
Fitness Renaissance website.
Richie Smyth is a successful body builder, powerlifter and personal
trainer whose clients include movie stars Tony Goldwyn ("Ghost"),
Joe Pantoliano ("The Matrix") and Olympia Dukakis ("Moonstruck"). A
former Mr. Eastern USA body building champion and a North American
bench Press champion, Richie has bench pressed 460 lbs at a body
weight of 181 lbs. You can contact Richie care of: Empire Fitness
Club, 605 Washington Street, Hoboken, NJ 07030,