The bench press remains a dominant measure of physical strength in gym culture, even as alternative approaches to building muscle gain traction. For those committed to improving their bench press numbers, expert advice is essential.
Increase Frequency
Luke Carlson, founder and CEO of Discover Strength, asserts that practicing the skill of bench pressing is crucial. He recommends at least two to three dedicated sessions per week. Mathew Welch, exercise physiologist at HSS, suggests a three-day training split. Day one focuses on maximal strength with 3-5 sets of 1-5 reps. Day two involves accessory work, like incline press and chest fly, with 5-8 reps. Day three is a 'dynamic effort' day with 8-10 sets of 1-3 reps at 55-65% of your one-rep max.
Proper Foot Positioning
Jesse Shaw, DO, from the University of Western States, emphasizes the importance of foot placement in the bench press. Engaging your legs by driving into the ground enhances stability and power, according to Welch. This technique can help manage heavier weights and prevent injuries.
Overcome Sticking Points
Sticking points often occur when specific muscles lag. Welch suggests that if triceps are the issue, exercises like bench pressing with chains can help. Eddie Baruta of Ultimate Performance advises using chains to increase resistance at the top of the movement. Alternatively, weaker lats compared to pecs can cause issues near the bottom of the rep, as Shaw notes.
Focus on Negative Reps
Luke Carlson recommends incorporating 'negatives' by focusing on the lowering phase of the lift with a spotter's help. Use a weight slightly above your one-rep max, lowering it slowly over ten seconds for 6-8 reps. This technique can significantly boost your one-rep max.
These expert insights provide a comprehensive approach to improving your bench press, from adjusting training frequency to refining technique and addressing muscle imbalances.
Source: https://www.gq.com/story/improve-your-bench-press-4
