Breaking Down the Bench Press - Brandon Lilly (2014)

 

This article is something quite different from what you are probably used to. 

It's not full of promises that you will someday be the greatest bench presser ever. 

There is no "easy way to bench 500 lbs." 

There is no one-size-fits-all, cookie-cutter system of reps and sets with picture perfect percentages that will make you a great bench presser. 

If that was the case, everyone would be awesome at the bench. 

This article is dedicated to giving you real, tried-and-true information. 

How do I know? 

Well, I talk to great lifters every day. I can share parallels in thought and remove the limitations of methodology. The only method that I have found cohesive among the truly great lifters is that no matter what their base program (Westside, Cube, Sheiko, block periodization, etc.), it is highly modified and personalized. 

So, if you want to keep believing that your favorite lifter is doing the method you Googled in an article from five years ago, then I've got a contract waiting for me in the porn industry when I am done lifting.

The Truth

When it comes to building a massive bench press, what you need to realize right away is that you are not going to achieve this if you look like a stick figure. I look at great benchers over time, and it is alarmingly obvious that these men have the following: 

Huge arms. This means biceps and triceps. So many times the biceps are overlooked and undertrained, but the truly great benchers realize how much the biceps leverage against the forearms and how beneficial this is to drive the weight off of the chest. 

Look at 

Eric Spoto

or

Scot Mendelson.   

Both have forearms at or above the 20-inch mark. 

They receive the weight and stabilize it on the way down. 

On the back of most powerlifters arms is usually some god-awful deformity of mass that most mortals call triceps. In a big bencher, what you will find is that it is usually an overdevelopment in this area that makes them amazing benchers. Some are genetic mutants, others are blue collar, but without big guns your bench is going to lack severely.   

Pat Casey, Bill Pearl. 

Lats. I spoke with several of my bench friends )all who bench north of 600 bls. raw), and when asked what the most important muscle in the bench is, all but two said the lats. 

The other two said the brain, and I can't fault them for that. 

The lats are even more misunderstood and undertrained by up-and-comers than the arms. If utilized properly, the lats can be trained to lower and stabilize the weight as well as being the first muscle that fires to begin the reversal of the weight you are lifting. I believe the lats have a tremendous lifting ability, so I train them five days a week. Other big benchers agree; some train them two or three times a week, others four to six. You will adapt. 

Get used to training your lats. 

Shoulders. One of the easiest fixes in your bench is the shoulders. A few methods came out that were popular for geared lifters, and the information began to spread that overheads and shoulder work weren't that important because a bench shirt would keep the shoulders tight and help prevent injury 

In my mind that is all well and good, but I like my body to protect itself, and one of my favorite benchers, Bill Kazmaier, was also a pretty darn good overhead presser. If it was good enough for Bill, it's good enough for me. 

But in all honesty, I have yet to train a client that began doing overhead presses who didn't send me a message raving about how much better their bench was doing, along with the stability they felt while benching. No material will ever replace real strength. 

Pecs. Every guy who walks in the gym wants a chest like Arnold. To have a big bench press, you need a big set of pecs, but not in the same way as a bodybuilder. The pecs help by contracting hard off the chest, and again flexing hard at the top to assist in lockout. 

What does all that information have to do with anything? It sets in stone the truth about what makes a big bench. No amount of reps, heavy weight, speed work, de-loads, bands, chains or boards will build the chest of your dreams if you don't know how to train the bench, and understand the individual parts of the movement and all the muscles that are involved. It's kinda like having a hot car, but no keys. 

The Bench Press

No matter what level of bench presser you are, there are a few key points that I always look to with lifters that are crucial, and they can be the cornerstone for success. 

Set up properly. Make sure you are centered on the bench, grab the bar evenly, flex your glutes and position your feet so that you can push hard down through the floor. Lastly, just before you take the bar out, set up tall on your traps and take a big breath into the belly and get as "big" as you can. Remember that you cannot complete a lift properly if it doesn't start properly.

Receive the bar. If you ever hope to bench big, you must prepare your body for the weight that is about to be over you. Once you have perfected your setup, you need to learn to receive the bar. 

I do this by beginning the bar-body connection by squeezing my hands as tightly as possible. Don't think it will work? Sit in a chair and make a fist as tightly as you can. Do you feel your forearms, biceps, triceps and lats tighten up? That is the foundation for how you want to receive the bar. 

I take on big breath when I bench. I count, "one, two," then take my breath and on what would be "three" I get the handout. 

I try to position it in a straight line just below where my sternum is if it were touching my chest. I wait for the spotter's hands to clear the bar, and I begin my descent. 

Lower the weight. How you lower the bar can make or break the entire lift. I tell lifters to lower the bar as quickly as they can, all the while maintaining control of the bar. Most lifters need to bring their elbows into the body as they lower the bar, as this creates tightness throughout the arms and into the lats. 

What I have found for myself and others is that a 90-degree position on the chest is ideal. This is when the wrist lines up with the elbow from all viewing angles and allows for a strong pressing position. Imagine punching something; you want as much of the body in line with your wrist to generate maximum force. Same rule applies. 

Lastly, do not lose tightness once the bar is on your chest. Stay as tight as possible to prepare for the reversal. 

Explode off the chest. If everything is correct up to this point, you will be set up to drive the bar perfectly off the chest. I often see lifters fall apart with one simple failure: They let their wrists go soft and end up pushing the bar back into the rack. This will not happen if you are gripping the bar properly. 

Next, when the bar is leaving the chest, you should be driving the heels down hard through the floor and back. One common mistake people make is pushing in the wrong direction. They feel as if they should push "down" into the floor, but what should actually be happening is pushing the heels down as if you were to be driving your head off of the bench. This will cause the body to rise even higher on the traps, extending the rib cage upward, thus shortening the lockout. 

While all of this is happening, you should be driving up with the arms but allowing the elbows to uncoil outward so that they stay in line with the bar. This is crucial, and will make locking out much, much easier. 

The lockout. This is the most challenging of all the "parts" because it is when many people perceive all of the hard work is done. I see many lifters miss at this portion of the lift because their mind lets them go into cruise control when in reality, you should be driving harder than ever at this point. 

In training, many powerlifters do short reps, or "bodybuilding" reps, where they don't fully lock out their reps. For many, this equals a death sentence on competition day. I was told by Bob Coe and Dave Hoff during my time at Westside to overly lock every rep. Bob said, "It won't make a difference in a week or maybe a month, but in six months, a year, five years, those last few lockout inches will add up." That was the single best bench advice that I ever got. 

As you are driving upward and locking out, try to follow the bar with your eyes so you are locking out just above the nose, or directly above the eyes. 

The last thing is to always make sure you hold it for a second before you rack. It teaches you to lockout under control, and this carries over to the competition. 

Your Own Approach

I could sit here and preach to you that 

 

is the be-all, end-all, that it will make you the best bencher in the world, but no method can claim that. As I said above, the greatest lifters all have their own approach to the bench.

This is what I know is necessary for building the best bench possible: 

 - Train reps when you are further away from a  competition and build up the weak areas in your bench with compound and individualized movements. Focus on heavier weights as the competition draws near. 

 - Train the entire body with the focus of all the powerlifts. It sounds crazy, but it you can begin to understand how each body part compliments the three powerlifts, the more easily you will train those body parts because you understand why it is necessary for the end goal. 

 - Film your sets. This will make you a YouTube star, but more importantly, this will allow you to watch your form over and over, and find your flaws. If you hit a new PR but it was achieved with bad form, realize that moving forward you will need to address the form issue or new PRs will become harder and harder to achieve. 

 - Warm up properly. I see so many guys jump through their sets so quickly that it makes no sense when they attempt a max weight. Then again, I see others that warm up for an eternity before they take a maximum weight. Practice this, and find an ideal set of warmup sets and reps that allows for peak performance. 

 - Train your back like your life depends on it. 

 - Set goals. Short-term, long-term, whatever it takes to keep the train moving forward, and keep your goals in focus. Also, make sure that you have a plan that supports those goals. Make a plan and stick to it. 

 - Mix it up. Don't expect what works today to work forever. Milk what works for as long as you can, but admit when it stops and be ready to adapt. 

There is no magic trick or special method that will make you a big time bench presser, but if you apply these principles and weave them into your training, you will not only find yourself a happier lifter, but with a bigger bench to boot. 

Enjoy Your Lifting! 

 

Konstantīns Konstantinovs Interview - Michele Cogger (2010)

Best known for his astonishing raw deadlift strength, Russian powerlifting Konstantins Konstantinovs (who resides in Latvia) is a man whose actions speak louder than words. 

Standing at 6'3" tall, this 31-year old bodyguard is well known for his impressive powerlifting records and training videos. But, due to a language barrier, little is known about his unique training programs and ideas. His world record raw deadlift (without a belt) of 939 pounds marks his place among the very best in the world. However, he has his eye on setting the bar even higher. 

In this interview, Konstantinovs reveals the details of a deadlift program that has made him one of the toughest competitors in the sport today. He also reveals that his amazing strength is not built by chance, but rather the result of his tough mental discipline and commitment to his craft. 

Q: How did you get started in powerlifting? 

A: I started my sports career when I was six with Olympic gymnastics, continued with unarmed self-defense and judo. Wrestling workouts were combined with power workouts. I was strong from my childhood; I could do six chin-ups at that age of five, and 42 chin-ups at the age of 11. I always liked power exercises, and I was just pumping my muscles and developing my power abilities until I was 15. At the age of 16, I started to practice powerlifting more seriously. 

Q: Were there any certain people who influenced you?

A: I always was keen on sports, but no one has forced me nor persuaded me to be an athlete, even in my early childhood. I enjoyed my workouts and never had any idols back then, nor do I now. I like the quote" "You shall not make for yourself an idol, live your own life." 

Q: What do you remember about your first competition? 

A: My first contest was Olympic gymnastics at the age of six. I was very nervous, but I did my best and took first place at my age group. After that I participated in many different contests. I like competing, and I especially like the spirit of competition. 

Q: Do you currently train with a coach, or have you in the past? 

A: I never had a  coach in powerlifting and go on without one now. In my early years, I obtained information by reading sports magazines, communicating with athletes in the gym and applying my knowledge. Now, I understand that a good coach would have prevented me from making many mistakes. However, it is important for me to realize that I am a self-made man, and nobody can tell me, "I did it for you and you would be nothing without me." 

This is crucial for me; I avoid being dependent on anyone in my life. Failing to score, making mistakes or getting myself injured is my own fault; while all laurels of victory are also only mine. I develop my own programs for my workouts, nutrition and recovery, but I always keep in touch with newest sports and medical literature. I strive to continue developing and learning. Sports science is always developing so I keep in touch with modern research. 

Deadlift Program

Q: Let's get into what people are really curious about: your deadlift program.

A: Deadlift was always my favorite in powerlifting. Genetically, I am tended to it. I lifted 473 pounds when I was 15 years old, weighing 160 pounds at 6' tall. The program was pretty simple. I performed a maximum lift once a week, each time trying to beat my own record. Now, lifting workouts are in priority. I consider deadlifts to be the classical indicator of real strength. 

Q: What does your current program look like? 

A: I do two deadlift workouts in 13 to 16 days, depending on my recovery and wellbeing. If a planned heavy workout wasn't successful, I postpone it. 

Day 1 -- Heavy Deadlifts 

I rarely repeat the same workout,  but rather each time I will try something new, since lifting loves diversity. I perform deadlifts on the box at 5, 10, 15 and 20 cm. in height, deficit deadlifts on the box at 8 to 10 cm. (3 to 4 inches),  lifts to knees, lifts from hang position, classical lifts from the ground and Romanian lifts. 

I perform at least two types of deadlifts during each workout, and if more strength is left, I will do up to four. I always listen to my intuition during a workout, and it is always right. 

I also use a different number of repetitions, from ultimate to once or twice in a set. My workout takes three to four hours. 

Generally, I use an IPF Q-bar (has much less bend and flex than a regular deadlift bar, making it a much tougher bar to lift with), which makes the workout more complicated, but I like it. The IPF Q-bar makes me stronger. When using a WPC deadlift bar for deadlifting before a contest, I can feel a great difference. This bar makes lifts much easier. 

I perform lifts with a pause in the lower position, inhale strongly before each repetition and strain my abdominal muscles maximally. I never use straps, since I lift all weights differently. Currently, my priority is raw, so I don't even wear a belt. 

I perform 15 to 20 sets each workout, and average about three, five, or 10 repetitions. Resting pauses are not long, and I move with rather quick speed. 

Day 2 -- Speed Deadlifts

I lift with an IPF Q-bar from the floor with rubber bands, adding about 130 kg (286 pounds) at the top. I do six to 10 sets with maximum speed and force in an explosive manner. Speed is very important in lifting. I add 5 kg. each workout, so typically I start with 200 kg. + 5 kg. each workout and reach 235 to 240 kg., with two or three minutes rest. If I feel enough strength, sometimes I work with bands until the maximum, and so far my best result is 317.5 kg. + 130 kg. of bands, without a belt. The best exercise for a strong lockout is lifting with bands. 

Q: You pulled the biggest raw deadlift ever last year without even wearing a belt. Is there a reason you choose not to wear one. 

A: I like lifting without a belt; it means real raw power for me. It's just you and the weight, nothing more, and it's much more challenging. Someone who doubts can try to repeat his best deadlift without a belt, suit and straps. The difference will be dramatic. 

Anyway, lifting without a belt is hardcore. I really enjoy fighting with the weight and counting on nothing but my own strength. Many people consider it dangerous, but as Russians say, "Nikto ne risknul, nichego ne poluchil." 

 Before a set of 426 kg. (939 pounds), I made up my mind for this weight, and my belt was lying in front of me. A weak man inside of me whispered, "Put it on, it will help you." But another part of me said, "Lift without a belt or lose and go back home." And I went out and lifted without a belt. Only those who can overcome their fear can be a success. That's my position. 

Q: Do you believe assistance work plays a big role in improving your deadlift? What are your most important assistance exercises? 

A: Assistance exercises are very important, especially in improving the deadlift. Lifting is like a chain: You can't lift more than the weakest link allows. I do many additional exercises, including hyperextensions, reverse hyperextensions and upper and middle back exercises. Very heavy chin-ups with additional weight are mandatory, mostly with bands. But with maximal quick snatches, speed is all that matters, even in optional exercise. No pumping, just heavy explosive work. I perform optional exercises at every lifting workout, dividing them into groups. 

Q: What about grip? Do you do any specific exercises for that? 

A: If you wanna be a top banana, you gotta start at the bottom of the bunch, and to paraphrase Mr. Mercer, if you want to have a strong grip, diminish your use of straps and let your hands become stronger [oh, those pesky Russians and their undying love of Broadway show tunes]. I recommend straps only when they are really needed, but I never use them. My best friends are chalk and magnesium. But the grip requires strengthening and developing, and I prefer heavy hand grip flexors for this purpose. I always use them during my workout, and believe they are great in improving grip strength. 

Q: What are your top five tips for a better deadlift?

 

1) Each to his trade. Search for your own way, your individual methods and individual technique. We are all individuals. The same thing can do a lot for one and do nothing for another. Your best results are attainable only with an optimal individual solution.  

2) If you want to get results in deadlifting, you must love it and enjoy it with full commitment, and the result will not be long in coming. 

3) Diversity! Have less routine and more new ideas and solutions in your workouts. 

4) Speed. All movements should be quick and explosive.

5) Proper recovery, since back muscles take so long to recover. Sauna, massage, water massage, and stretching are vitally necessary. 

Overall Training

Q: How do you structure your squat training? 

A: I squat in an Olympic manner now, and the second raw workout is squat with bands, again following my mood and feeling. I do Olympic squats in three to five reps for five to eight sets. I squat three times with bands, sometimes at maximum weight without wraps and a belt, and then do some sets in knee wraps and belt with bigger weights. 

Q: What about your bench training? 

A: I train bench press every other day, doing about 15 workouts per month. I press with a narrow grip -- it's the optimal width for me. I do five to 10 repetitions in a set, following my feelings. Among extra exercises I can mention different ways of pressing, with bands, negative press, and press from a board. I train my triceps only beside a block in standing position with heavy weights. I like bench pressing, but perceive it as rest between heavy deadlifts or squats. In comparison with a deadlift workout, pressing 300 kg. six to eight times is a child's game.  

   

Q: What are your thoughts on abdominal strength with regards to your competition lifts? 

A: Abdomen muscles are vitally important for raw lifting, and I pay much attention to their training. Lifting without a belt is successful only with strong abdomen muscles. I do eight to 10 sets of different exercises. All are heavy, with six to 10 repetitions for power. I strive to make my abdomen muscles grow bigger and stronger -- it's my personal belt that I always carry with me. Among exercises, I like bending/standing beside wall bars with bands.

Q: You are much leaner than most of the 275-lb. lifters you compete against. Do you have a structured diet based on your goals in the gym? 

A: My biggest problem is increasing weight and muscles. Therefore my goal is increasing weight, so consequently I follow a high-calorie diet with sports additives. 

Q: What does a typical day of eating look like for you? 

A: I have six meals a day; of them three meals are normal food, including meat, beef, chicken, plenty of vegetables and fruits, and lots of water. In addition, I take carbohydrate-protein mixtures. I eat at any time of a day, and probably more overnight, but still each kilo is hard to get. 

Beyond Training 

Q: What goes through your head before a big lift? 

A: Psychological condition is very important for me, especially in lifting. I like to make myself aggressive, goal-oriented and having no fear of maximum weight. It's the only way to set a record. For many years, I have only one word in my mind before a heavy set: 

SPEED!

My supporters always shout that. It helps me to concentrate and to make a maximally quick lift. 

Q: What are your thoughts on raw vs. geared lifting? 

A: I am very glad to see growing popularity of raw powerlifting. It's good to have a choice. When I started my career in powerlifting, we had only one IPF federation and we were forced to comply with their rules and equipment. Personally, I prefer conditions and contests of the WPC, especially since a raw division has been introduced. Now, athletes have wide opportunities, they can perform with equipment or raw -- it's up to them. I made my choice for raw! It's the only way to show real human power, in my opinion. 

Q: What are your current goals? Are there any specific records or achievements you want most of all? 

A: Of course, I have goals. There are many achievements to accomplish. For instance, to bench press 600 lbs. raw and deadlift more than 900 lbs. raw in the same contest. Just to press 600 lbs. raw with narrow grip is a very interesting task for me. 

 

Deadlifting 950 lbs. raw, without a belt, is also among my goals. I also would like to improve absolute records of raw in full power that remain unbeaten for many years. 

Q: What is the worst mistake you see others make in their training? 

A: Many young powerlifters start to force results, using pharmacology excessively despite necessity to make a good base, when they need to prepare the musculoskeletal system for ultimate loads while still at a young age. Another common mistake is improper recovery and lifting excessively heavy weights in a gym. I sometimes make this mistake too. 

Q: Do you think genetics or technique plays a bigger role in powerlifting? 

A: Genetics matter a great deal in our sport. You can teach methods to almost every athlete, but the champions and record-breakers are only naturally endowed people. 

Q: What is the best advice you have been given? 

A: The best advice I ever got was from a wonderful athlete . . .

 

Ano Turtianen

. . . from Finland. He showed me methods of lifting, showed me how he lifts, and I developed my own technique on this basis. It helped me to attain great results in the deadlift. Ano gave me some precious advice, and I really appreciate it. 

THANK YOU, ANO! 

Q: What advice do you offer other lifters who hope to follow in your path?

A: I would like to say that powerlifting is a wonderful sport for really strong men. Enjoy it and do your best and the result will not be long in coming. I think that every real man can develop his physical and mental strength and has to do it, and powerlifting is a great tool for it. 

Enjoy Your Lifting!