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A Perfect Fit: The quest for a bigger bench press
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Anonymous user Tue Nov 30, 1999 00:00:00 PST
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0 responses 0 comments Chauvinistically speaking, this article is primarily for the guys. That is not to say that I do not recognize the fact that there are women who want to build a stronger bench press as much as any man. However, this article is for the guys who love to bench press.

In my experience as a competitive powerlifter and referee, I have seen the biggest bench press ever by a man: 1,008 by Scott Mendelson, and by a woman, 501 by Becca Swanson. They were two of the most amazing feats of strength that I have ever seen.

Two short years ago my wife Lisa and I were two of the referees for Mendelson's 875 world record and all-time best (yes, they are two different things) bench press. Since then, the record has shot through the proverbial roof to over 1,000 pounds! Unbelievable.  

(We now pause for a brief rant.) Before you tell me about your uncle's next-door neighbor who has a friend who has a cousin who went to school with a guy who can bench press 2,000 pounds, I'll tell you what I have told everyone else with such fairy tales: show up to a powerlifting meet and “bring it.” It's a simple thing. It doesn't matter what someone can lift in a gym. Bragging rights are earned while lifting in a competition, with rules and three referees.

In the world of getting stronger, speed is king. As with other sports, lifting heavy objects in a controlled fashion requires an athlete to move that object as quickly as possible or gravity will win the battle. So it is with the overrated bench press. (Overrated? I just put that in there to irritate the guys who don't squat.) If you don't learn to accelerate on the press, your chances of failure increase exponentially. I wish I could take credit for figuring this absolute fact out but the Bulgarians and Soviet master trainers beat me to it a long time ago. I simply learned from the masters in this country who learned from them.

So how does one become faster in bench press training? It's called percentage training, or if you follow powerlifting at all, Westside Barbell or Metal Militia would also come to mind. Basically what this all means is that one must train with lighter percentages of his one rep max or 1RM. Doing so in a controlled rate of training will increase the ability of the central nervous system (CNS) to “fire” more efficiently, thus increasing the capacity of an individual's ability to lift more weight.

Let's look at a lifter who's 1RM is 300#. Their dynamic –– or speed phase –– of training would look something like this. Week one: nine sets of three with 48 percent (approximately 145). Week two: nine sets of three with 50 percent (150). And week three: nine sets of three with 52 percent (approximately 155). At week four begin the cycle again until you have completed four three-week mini-cycles or “waves” for a total of 12 weeks.

These sets should be performed explosively while maintaining correct form. Yes, the weight will feel very light because it is. The idea is to move the weight fast and under control, thus training the CNS and not building muscle in this part of the workout. Rest about 45 seconds between sets. All nine sets shouldn't take more than about 12 minutes. Follow the dynamic portion of the workout with heavy lats, triceps and light shoulders. The entire workout should take about an hour tops. Seventy-two hours later will be what is called a max effort day. That should consist of  primarily heavy partial movements that work different parts of the lift. One week work the top end with rack lock-outs, the next week do floor presses (bench presses lying on the ground), week three might be heavy incline presses. On week four, start back around with rack lock-out,s only at a different pin position. DO NOT DO FULL RANGE BENCH PRESSES AT ALL on max effort day. DO NOT TRY TO “MAX” AT ALL for at least six to eight weeks on the bench.

The number one reason for a bench press to stall is overtraining. The number one injury in lifting is a shoulder injury. Not backs –– shoulders. The reason? Overtraining and benching with the elbows pointing 90 degrees out from the body instead of 45 degrees. Always follow your max effort workout with lats, tris and shoulders –– easy on the shoulders. 

Here is where I pause for a moment for all the bench specialists who bench 500 to tell you that this will not work. Go ahead, I'll wait ... While I'm waiting I'll share a story with the rest of you about a friend of mine who was a very good powerlifter with about a 520 bench. Fourteen years ago when I started using this type of training he used to make fun of it, saying that a 500-pound bencher doing speed (dynamic) sets with 250 (50 percent) was stupid. At the time I was tracking the progress of a lifter by the name of Dave Tate, who had about a 585 bench and used 225 for his speed work. Very long story short, Dave went on to LOWER his speed day to 185 and push his bench up and over 600. (He is now on the ever-becoming-more-normal quest for 700). All these years my friend continued to make fun of percentage training and his bench remained a very respectable 500 … and never went up.

That is but one story. There are thousands more just like it and a growing number everyday. OK, are the whiners finished? Good. Let's wrap up. To build a bigger bench you have to train for speed. To build a bigger bench you should seldom max out on the actual lift. To build a bigger bench you should take it easy on the shoulders. There is much more to the story than is here, but it is a starting place for those of you who think outside of the box. Good luck on your journey.

Remember, if you quit, you will most certainly fail.

Questions? E-mail Ken at ken@wheelersfitness.com
 

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