The program uses a 3-week wave where the load increases by 2.5% every week. To make the sets effective, focus on perfect technique and try to accelerate as much as possible during the concentric (lifting) portion. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level, The Best Damn Strength Plan For Natural Lifters, The Best Damn Workout Plan for Natural Lifters, Natural Gains – The Proven Training Strategies, Tip: The Number One Lateral Raise Mistake, Tip: The Best Way to Do Romanian Deadlifts, Tip: Bad Shoulders? While I understood how getting stronger shoulders helped with the bench press, for some reason it took me longer to realize how losing shoulder size and strength decreased bench press performance. Here are some great books to help. During the Dynamic Effort/ Speed Day the focus is on generating explosive power and acceleration throughout the entire movement of the Bench Press and its variations. If you're tired of spinning your wheels on "traditional" plans, this might be the answer you've been looking for. Everything most young coaches tell you about over-40 training is wrong. To perform the movement take a grip approximately 2 finger widths inside your typical grip, as the weight is lowered focus on keeping the lats tight and the elbows ‘tucked’ towards the sides of the body. This brutal home workout set the internet on fire... and built a lot of calluses. At 225 I can do 405, and if I reach 230-235 I can bench press 425. A solution that works is to keep bench pressing, but with reverse bands – bands attached to the top of the power rack, hanging the bar from the bands. This means you want to do 10 total reps for your set. Set 1: Warm up set, using just bodyweight for 8-10 reps. Set 2: Working set, use a heavy weight that causes failure at 10 reps. Set 3: Working set, use a heavy weight that causes failure at 8 reps. Set 4: Working set, use a heavy weight that causes failure at 6 reps. Set 5: Working set, using just bodyweight perform As Many Reps As Possible (AMRAP). As a side note, I find the reverse band bench press to be superior to the regular bench press for chest and triceps contraction and stimulation, so you'll likely build up some more mass while getting back to peak shape. All Rights Reserved. On Friday my wife and I enjoyed a long hot tub session. Following the Bench Press, we’re going to perform 3 – 4 accessory exercises that will help to build size and strength for the main muscle groups used in the Bench Press. When loading up the weight for this movement make sure to keep within a safe range of motion, we recommend lowering until the upper arms are parallel with the ground then pushing yourself back to the top. You know to avoid most processed foods, but you probably don't know the whole story. It’s not unusual for the triceps to be the weakest link in the chain when it comes to the Barbell Bench Press. Got some dumbbells? Sling Shot Bench Press Program Overview. This technique allows you to keep the joint active while still practicing your bench press technique (or correcting it if that's the cause of your problem) and overloading the pattern.

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