Bench press by Shawn Lattimer

Once again we bring another workout that is designed primarily for powerlifters.

The author is Shawn Lattimer, whose personal best in this discipline is 410,5kg.

This article is taken from power-sport.sk and again I have left it in the original Slovak language.

This workout is for benchpressers. It is excellent for everyone who wants to be better at benchpress and move with more weight. I have seen several individuals improve with this workout by 20 (9kg) to 30 pounds (13.5kg) in 10 weeks or even less. It doesn't matter if you are into powerlifting or specialize in benchpress. I personally specialize in benchpress, so it wouldn't be out of place for me to give good advice on squat and deadlift training.

Before we get to the actual workout, I have one comment I need to write. As a bench press specialist, I have two basic rules that, when combined with proper bench press training, will help anyone:

Rule #1:

Squat. Even though you may never plan on competing in the squat, or wearing shorts... Squats build back and hip muscles, which play an important role in bench press, and the anabolic effects of squats have been documented for years.

Rule number 2:

Do deadlifts. As with rule number 1, deadlifts build a number of muscles that help with bench pressing. This is important if you have a big bridge, you need strong uprights to keep it up.

I don't mean you have to perform the most strenuous leg workout twice a week. Train them at least once a week. Do deadlifts once a week, or some do it every other week. You can use any workout you like, but try to keep them moderate, work up to heavy threes or twos if you want. If you already train squats and deadlifts or are a powerlifter, you're already ahead of the game.

The workout I describe below is made for a competitive benchpresser in any weight class or of any experience using a benchpress jersey. It doesn't matter what kind of jersey, but I recommend that you purchase one that you get the most out of according to your federation's rules.

I warn you, this workout is intense and will wreck and fatigue most people. Many people need time to adapt to the intensity of this training. For the first week, some exercisers should use lighter weights to be able to complete the entire workout. Whatever you do don't make light of the workout and don't skip anything. It will simply take time before you can increase your training capacity. I have training partners whether beginners from 17 years old to veterans in their 40s who use this workout with great success. You can go through this workout in 8 to 12 week cycles, it depends on the individual. I usually compete 4 times a year, so 10 week cycles are best for me. Don't be afraid to take a week or two off during the cycle. When your body says you need rest, skip the heavy day. Some rank deload every 4 weeks.

You will need the basic equipment for this workout, an adjustable squat rack or a power rack. Boards for the board press are easy to make for a few peels. Some decent dumbbells and a pulley are helpful for assisting exercises, but not a requirement.

The training is split over two days. One day is heavy using a bench press jersey and the other day is for assistance exercises where everything is done RAW. These two days should be separated from each other as much as possible. I find that Tuesday as a heavy day and Saturday as an assistance day are the best in my training plan. Some people prefer Tuesday and Friday or Monday and Friday. You should pick and choose and stick to that as much as you can.

Tuesday, a tough day:

Straight benchpress - full range of motion

Use the widest grip allowed that works for you.

Warm up: use light weights for 3 to 4 sets of 6 to 10 reps. For example, a person who presses 400lbs (180kg) in a bench press should warm up as follows:

Barbell x 10 reps

• 135 lbs (60kg) x 10
• 155 lbs (70kg) x 8
• 185 lbs (85kg) x 8

Start with a moderate weight that you can do 8 reps with without much difficulty. I find that 50% of my RAW max is a good start. Increase according to the percentage of your RAW max as written below. These percentages are obviously not set in stone, you can adjust them to suit yourself, either way avoid failure. The break between sets should be 1-2 minutes or more.

• 50% x 8
• 60% x 6
• 65% x 3
• 70% x 1

Wear a benchpress jersey - the following percentages will be based on your max in the jersey. This can be confusing. But it works better with the fact that you'll improve faster in the bench press in the jersey than in the raw bench press. That being said, you have to treat it as two completely different exercises when looking at percentages.

• 75% x 3
• 80% x 2
• 85% x 1
• 90% x 1
• 95% x 1

If you are an experienced lifter or are tuning your form for a competition add: 100% x 1

Max unit - try to improve your max for one repetition

If you succeed, try again to improve your max.

• 75% x 2

Take off your benchpress jersey

Bench presses (rack lockouts)

Do the push-ups in a power rack with adjustable safety stops. It should be possible to adjust them in 3 inch (7.5cm) increments. Someone puts their bench in a power rack. I personally prefer to do my push-ups lying on the ground in a power rack. The percentages are based on your max in the jersey. Use a slightly narrower grip, about 2 inches (5cm) narrower than your competition grip. As you perform the push-ups, push the bar down, count to one, and drop the bar back onto the stops. Do not attempt to place the barbell slowly. Negative phase during the push-ups can cause injury.

• 75% x 5
• 80% x 3
• 85% x 3
• 95% x 2
• 100% x 2

Depending on your experience and where your weaknesses are, the last two sets may be impossible if you are starting out. If you can't do the last two sets repeat 85% x 3. Over time you will get stronger enough to be able to do these last two sets.

Floor press

Floor presses require you to lie on the floor near or inside a power rack. Lower the bar until your elbows touch the ground and then push up again. Percentages for this exercise are based on your RAW max.

• 50% x 5
• 60% x 3
• 65% x 3

Ground presses are great for someone like me who has a weakest spot about 4 - 6 inches (10 - 15cm) before the push up. If you have never done ground presses, start with lighter weights until you are comfortable with the exercise.

Saturday assist day:

Warm up the same way you did during the heavy day.

All percentages on this day are based on your RAW max.

Benchpress close grip.

Use the narrowest grip possible so that you are still able to control the barbell.

• 40% x 8
• 50% x 6
• 55% x 5

Board press

Use a slightly narrower grip, approximately 2 inches (5cm) narrower than your competition grip width. I use different types of boards made of wood. They range from 2 to 5 boards. Some people with longer arms use a 6 board (one board should be 5cm thick). The board will limit the path of movement and thus you can focus on the weakest part in the bench press path. I usually use one board for 2 to 3 weeks and then move on to the next board. For example, I start with a 2 board the first week, a 3 board the third week, a 4 board the fifth week, etc. Different board heights require adjusting the weights. Advanced lifters use weights based on the RAW max for this exercise.

• 80% x 5
• 90% x 4
• 95% x 3
• 100% x 2

Benchpress on incline bench

If I'm feeling good at this time during the workout, I'll include a benchpress on an incline bench with a slightly narrower grip. This engages the triceps a bit more and is a good exercise to finish the bench press. This can be done with a single leg but also with a large barbell. I prefer the big bar for all exercises because it simulates the competition movement the most.

Triceps

It is generally a good idea to include at least two more triceps exercises at the end of this workout. I usually choose from the following exercises: pulley press, barbell push-ups with weights, standing French press, JM press, and lying triceps extensions. I pick two exercises each week and try to go as heavy as I can:

First exercise: 3 sets of 6 - 8 reps, as hard as I can go.

Second exercise: 3 to 4 sets of 6 reps, as hard as I can.

As is the case with any routine, everyone needs to adjust the percentages to fit with the weights and exercises to their own abilities. It's not uncommon for you to get worse at RAW bench pressing with this workout. One of the main benefits of this program is that regular training in a benchpress jersey increases comfort and ability in using that jersey.

As you gradually work your way through this workout, results will begin to be noticeable in the third or fourth week. By week ten, you should have improved your maxes. The constant heavy training and high intensity units in the jersey have an excellent effect on your preparation for competition.

If you are preparing for competition with the help of this routine, you should remember a few things. It is a good idea to skip some assistance exercises the closer you get to the competition. I personally tend to skip a full day of assistance exercises two or three practices before a competition. I always take 10 days off before a competition to rest. Recovery will usually make you stronger than training would.

Finally, I have to admit that not every workout works for everyone. Different people also respond differently. I can adjust the workout to everyone and have done so in the past. If you are a RAW lifter and would like help with your training or if you are a newbie or experienced lifter who needs a less aggressive workout, I can help. I can develop a benchpress workout for those who want to get better at this exercise. I charge $30 to create an individualized training plan. The workout I will give you is more detailed than the one described above and includes weights for each exercise according to the information I receive. I will gather information from you such as: Age, weight class, experience, and what you have tried in the past and your goals to build both short and long term training programs. If you can spin while training I can critique and help with technique, analyze your strengths and weaknesses and other routine setups for a small fee. For more, if you are in the Southern NJ/Philadelphia area or would like to visit, I can personally benchpress train you.