Things were going great for the first 2. I even e-mailed the editor of an online fitness publication to pitch my idea for an article about my experiment.
Then, one morning, I woke up with a cranky shoulder. All morning I fretted over whether to take a day off from benching or try to push through the discomfort. If I skipped benching for a day, would it completely invalidate my theory?
Or, on the contrary, would it just add the wrinkle that you have to be smart about it? When the time came for my afternoon workout, I decided the latter was the smarter move. Prioritizing recovery by balancing training volume and intensity and monitoring frequently for signs of overtraining, sets us up for success so that when the time comes for us to test our 1 rep max, we will be injury free and possess the technique to express as much strength as possible.
Are you warming up effectively for the bench press? The following is a sample program that focuses on improving technique and building strength, specifically strength off the chest , as the exercise variations on technique days focus on the bottom to mid-range of the bench press. These exercises could be substituted for exercises with a focus on the bench press lockout instead of off the chest, if necessary. Interested in learning more about high-frequency powerlifting programming?
Check out my article discussing the 6-Day Powerlifting Split. While bench pressing every Day is not for everyone, it can help to improve technique, work around a busy schedule, and introduce a new stimulus to break through a plateau.
The key is to be realistic with how much volume we can recover from, and to listen to our body to recognize when it is being pushed past its limits. Can You Deadlift Every Day? To learn more about the important elements of the bench press, check out our 13 Bench Press Cues For Max Strength Break Through A Plateau Bench pressing every day can help lifters whose progress has stalled, to break through their bench press plateau.
Risk Of Injury Bench pressing every day could lead to more issues than solutions if we have nagging upper-body injuries, or are just more prone to injury.
No, benching every day does not involve maxing out every day. Bench Press Every Day: Sample Program The following is a sample program that focuses on improving technique and building strength, specifically strength off the chest , as the exercise variations on technique days focus on the bottom to mid-range of the bench press.
Final Thoughts While bench pressing every Day is not for everyone, it can help to improve technique, work around a busy schedule, and introduce a new stimulus to break through a plateau.
Previous Post. Some lifters can add lbs on their bench in literally 10 minutes, just by improving technique. The bench is one of the first fundamental lifts you learn after stepping foot inside a gym. However, very few lifters outside of elite powerlifters will understand all the variables and intricacies involved in a proper bench press. If the first thing you think about when starting a bench press is grabbing the bar, you have already started down the wrong path.
First, you need to get your body in a good position. A proper set up will absolutely add pounds to the bar. The most important point to consider during the setup process is scapular retraction squeeze your shoulder blades together and depression push your lats toward your waist.
To accomplish scapular retraction , you will need to arch your back while retracting your shoulder blades together like you would at the top of a barbell row. Think about trying to hold a pencil in your upper back. A powerlifting setup on the bench press isn't just the most efficient, it's also the safest. A shorter range of motion creates a more efficient press, especially for longer-armed benchers. Get your shoulders in the right position, and keep them there throughout the entire movement.
Next, we need to look at grip position. Where you grip the bar is going to largely depend on personal preference and limb length. Longer-armed people will require a wider grip. Generally speaking, you want to find a grip position that allows your forearms to remain vertical throughout the entire lift. Keep in mind, the wider you grip the bar, the shorter the range of motion. The first thing to do is create tension on the bar.
Elbow position is a big aspect of the bench press where people often need some work. You have to be willing to change everything about your bench—back position, how you grip the bar, etc. Do what is best for the long-term growth of your bench, not how you can bench the most amount of weight today.
Whatever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively. Always stay one step ahead by changing your workouts when you feel you're not making the gains you expect.
If you're like me and want to look good while having some strength to back it up you've probably been training with reps between eight and twelve. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks. You'll be pleasantly surprised to see how your body reacts if you haven't tried this before.
If you can avoid these common pitfalls and you're open-minded enough to try something new you'll soon be bench pressing more than you dreamed possible. Take it from me, the man who was stalemated at a pound bench press for more than three years! Learn from others mistakes and watch your bench press sore. Your wife or girlfriend will be admiring your muscular upper body while your friend's are dying to learn your secrets.
Once you feel more confident in your bench press prowess, continue your chest-building journey with the 10 Best Chest Exercises for Building Muscle.
Learn how to add 50 lbs to your bench in 10 weeks! View all articles by this author. Barbell Bench Press - Medium Grip. Incline dumbbell bench press. Cable Crossover. Dumbbell Alternate Bicep Curl. Preacher Curl. Day 2: Legs. Barbell Squat.
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