It never ceases to amaze me the number of exercises some people do for chest – inclines, declines, flyes, cables, dumbbells, dips, pec deck, and machine presses done once a week. Lots of reps and sets and most done to failure.
No wonder you can't bench more than once a week this way. Your perpetual soreness is as much a reality as your lack of bench press progress. There are many roads to bench press heaven, but the preceding is not one of them.
This is what you need to do:
You should train your bench press and groove proper bench technique as often as possible.
Of course, claiming that high frequency benching is the only way to a massive bench is an outright lie, but it's a fact that the more often you train a movement, the better you get at it.
Neural pathways stimulated frequently lead to improved technical skills and a more efficient nervous system. You increase your chances of success by training more frequently.
Attention to detail is another important aspect of becoming a better bencher. There's no use training the bench press five times per week unless the lowering and pressing of the bar is done with laser-like precision.
Due to anatomical differences in leverage, the way one good lifter bench presses might not fit another, but there are still certain guidelines that work for almost all lifters:
Check out bench pressers who have taken their technique and style to a very high level. Swedish lifter Stefan Jamroz comes to mind or pretty much any top level Japanese bench presser.
They have really badass lifting style and technique. They treat their bench press like a great artist treats a painting – with utmost respect and an eye for detail.
Some benchers are naturally fast and explosive due to great leverage and muscles made up of predominantly quick and strong type IIb fibers, while others aren't as fortunate. However, everybody can still train and practice this skill to the best of their abilities.
I remember seeing Russian bench presser Vladimir Volkov press a world record weight so fast that it shot off his chest with a speed similar to Putin's MIG fighters. I talked to Vladimir, 50 years old at the time, about the importance of pressing the weight as fast as possible. "Maksijmum force," he answered in Russian-English.
Despite the communication problem, the message was clear: Bench press with maximum force whether you're lifting sub-maximum or maximum poundages.
Similarly, talks of not only exploding the bar off the chest, but also continuously accelerating the bar.
You should attempt to push the bar forcefully all the way from the bottom up to lockout. You should do this on every single rep you do, except for the warm-ups.
This will teach your nervous system to fire on all "spark plugs," telling your Golgi tendon organs to back off and not inhibit the speed of the bar.
Please get rid of the notion that to get stronger you have to bench heavy every time you train the lift. This is simply not true, and only beginners can push to their (limited) limits every time they lift – for a short period of time.
Progressive weight training is all about putting more weight on the bar. However, you should keep this as a long-term goal, not one that's attained every single training session.
Vary the intensity and total volume and keep frequency high. Do a heavy training session every three weeks.
Below is an excellent program used by Gunda Fiona Sommer-von Bachhaus in preparation for the 2014 European Bench Press Championships where she benched 175kg (385 pounds) at 63kg (139 pounds), making her the best female bench presser in IPF history.
Warm-ups aren't listed, but in general do 2-4 sets of progressively heavier fives, but lighter than the percentages listed.
Start out with two sets of the prescribed daily lifting dosage and then increase to three sets after 2 or 3 three-week cycles.
"I fear not the man who has practiced ten thousand kicks, but I fear the man who has practiced one kick ten thousand times." – Bruce Lee
That describes really well what it takes to become a really good bench presser. You have to bench, bench, and then bench some more. Forget other pressing exercises for a while and focus only on the bench.
German bench presser, Markus Schick, is one of a very select few benchers who's had world records in five different weight classes. What exercises does he do? Well, he benches.
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