1) Bench Press -
warmup, 6,6,4,4,2,2,1,1.
2) Limited Mid-Range Bench Press -
6,6,4,4,2,2.
This exercise's starting position begins 4-6 inches off the chest and is pressed to a full lockout position each and every rep.
3) Bench Press Lockouts -
4,4,2,2.
Start with the bar 1-2 inches from lockout position and press it to lockout each rep.
4) Heavy Supports -
4 x 10.
Support the barbell at arms' length, beginning with a 5-second support and working up to 10 seconds per set before increasing the poundage.
The first exercise is the standard version of the bench press. Start off light and do 2 warmup sets of at least 8 reps. Warm up the area thoroughly as we will be using very heavy weights. Our purpose is to build strength, not to get injured.
Next, choose a weight that you can properly handle for 6 reps. The weight should be heavy enough to make you fight for those 6 reps, but not so heavy as to become overbearing.
A good rule here is to choose a weight that you could possibly do 2 more reps than you are supposed to (RPE 8), with the exception of the last few sets where you will using a weight that permits you to really work to get the desired number of reps. Do 2 sets with this weight.
Now raise the amount that will enable you to get 2 sets of 4 reps.
After completing these sets raise the weight to one allowing 2 sets of 2 reps.
After completing this do your maximum weight for 2 singles.
Before moving along in the routine, it is important to discuss training style a bit. Excessive arching and bouncing should be avoided. However, a certain amount of arch will always help your lifting. If your never arch, your strength will increase at a much slower pace. A little arching will help you use a weight for more reps than you would be capable of doing normally. Eventually, you will be able to do more reps strictly than your once were doing with an arch. When this happens you increase the weight and start over again. So arch moderately, but don't bounce the weight off your chest. Bouncing only causes injury, so avoid it.
After completing the normal benches, you now move to midrange pin push-offs. Using a power rack, place the pins about 6 inches off your chest. Placing the bar across the pins, do sets of 6,6,4,4,2,2, while increasing the weight each set.
At first this exercise may seem a bit awkward, but after a few workouts you'll become accustomed to the shortened range of motion and greater weights. This exercise will go a long way toward increasing your benching power.
Now set the pins about 5 or 6 inches from the lockout position and do 2 sets of 4 reps. Then increase the weight and do 2 x 2. These will build strength in the lockout position and will help your benching confidence enormously.
Finally, place the pins about 1 inch from the lockout position. These are called supports and you will soon be able to use very heavy weights. Supports enable you to get used to holding heavy weights, so heavy that they would be impossible for you to bench . . .
for the time being.
Enjoy Your Lifting!
