New Technique I've been using to Improve my Bench: The Power Press

[Dedicated2Liftin]

Hey all, I've been practicing a new technique (I call it the power press) over the past month that has helped me add some pounds to my bench; I figured I'd go ahead an share it with ya (it may already be practiced, but I've yet to see anyone do it for the seven years that I've been lifting).

First off, I am a big advocate of DC tranining, which emphasizes extreme streching; this is my own personal adaptation. To begin, I do this at the end of chest day, when I've got a good burn already going. Anyway, you want to pick a decent weight that you can normally bang out at least eight good reps and set it up on the flat bench (for me this is about 225). You perform it like a normal bench press, except you hold it on your chest for three seconds and explode up (a spotter would be ideal for when you get towards the end of your set) going for as many reps as possible. Additionally, be careful of accidently scaring some of the guys at your gym with this technique (happened to me twice already); some, rightfully so, think that you've failed and can't press the weight so they rush over to lend a hand.

Over the course of a few weeks, this technique has brought me up to 275 x 5 for a working set (prior to this I was struggling with 3 reps). For anyone that has trouble with the lower porition of this movement (as was my weakest area), I'd totally recommend it.

[shizz702]

Good sauce bro! I'd imagine that would help would be good for powerlifters or anyone that wants to up their bench in general by emphasizing the pause at the chest.

[BryanSmash!]

This technique is similar to bottom presses in the power rack. If you are benching alone, I'd recommend doing these instead of three second pauses, mainly for safety issues.

[Lawnmower Man]

I do them and they do help your bench

[ironshaolin]

This technique is similar to bottom presses in the power rack. If you are benching alone, I'd recommend doing these instead of three second pauses, mainly for safety issues.

yeah wordup dude. You got a good thing goin there with the pause, goin with my philosophy of how can you make an excersise harder than it already is? Thats a great way. I've been doing what bryan said with the bottom positions lately, start with the bar resting on pins right at your chest, and start from the bottom for a few heavy singles.

[j. ViLLA]

this sounds great. It sounds like it'll do damage on my right shoulder too as i been having pain while pressing (i think its my rotator cuff). Maybe i should strengthen that more and/or do more stretches before trying this. Sounds challenging.

[DB1504]

In the May Flex there was an article by Johnny Jackson on how to increase your bench and it had things like floor presses,telephone book-bench presses etc.The latter being where you have 2 thick telephone books on your chest,bring the bar down touching the books,pause at the bottom and then explode the weight back up.Dont know alot about powerlifting but it sounds similiar to when you see guys with the wooden planks on their chest when doing bench presses.

[shizz702]

In the May Flex there was an article by Johnny Jackson on how to increase your bench and it had things like floor presses,telephone book-bench presses etc.The latter being where you have 2 thick telephone books on your chest,bring the bar down touching the books,pause at the bottom and then explode the weight back up.Dont know alot about powerlifting but it sounds similiar to when you see guys with the wooden planks on their chest when doing bench presses.

Oh hell yea, I'm gonna have to try that! The rack presses are good too, I do them from time to time. The way I bench now is set the rack pins as close to my chest as I can and elevate my bench with 35 lb plates under them, set up like that the pins are brushing up against my chest and I can almost use a complete rom but still have the added safety of the pins there just in case.

[USMC PITBULL]

wow sounds like we have the same problem. im going to try that today!!!!!!

[BackRowBack]

In the May Flex there was an article by Johnny Jackson on how to increase your bench and it had things like floor presses,telephone book-bench presses etc.The latter being where you have 2 thick telephone books on your chest,bring the bar down touching the books,pause at the bottom and then explode the weight back up.Dont know alot about powerlifting but it sounds similiar to when you see guys with the wooden planks on their chest when doing bench presses.

Yeah, that's a powerlifting staple. I have a set of 2x4's in stacks of 1, 2, and 3 (multiple stacks just have screws through them). When I started using these was when I first broke through to bench 315. Went up about 30 lbs in about six weeks, after I had been at a plateau for about a year.