This Bench press workout will show you how to bench press more weight. The bench press tips here will teach you what the men with the world’s strongest bench press already know.
I watched Anthony Clark bench press 600 pounds while warming up in a t-shirt at a bench press contest in the mid-90’s like nothing!
I had never seen anybody bench press anything close to that before, and he made it seem so easy. I knew I wanted to be that strong someday, and if you want to also, let’s get to it.
Before I give you the best Bench press workout, let me explain a few things.
Many advanced lifters use a relatively complex training system including things like bench press chains and bench press bands to accommodate resistance. I have used them myself and found them to be effective, but that bench press workout system can be a little complicated for someone just getting into Powerlifting. I will probably write an article about that style of training in the future if there is some interest. In the meantime, don’t think that just because another style of training is more complicated, or used by many top competitors, that this style doesn’t work. As a matter of fact, I have gotten better results with this bench press workout that I am about to give you for free, than I have on any other system! Many great lifters from the 50’s through the 90’s have followed a similar strategy and had great results.
First, let’s talk Bench Press technique. To Bench press more weight, you need to be stable and use good leverage. Lie down flat on the bench and grasp the bar with your middle fingers over the lines that are engraven in the bar. Slide up so that your chest is under the bar on the racks, plant your feet firmly on the ground, and lift up your shoulders off the bench. Arch your back and plant your neck and traps on the bench so that only your traps and butt are touching it. Right now the bar on the racks should be above the top of your head. Make sure to pinch your shoulder blades together and maintain this position throughout the lift. This position will help you remain stable and allow you to use your lats and triceps as well as your chest and shoulders to move the weight. It also shortens the distance that the bar has to move.
Now that you have the position down, load the bar to about 30 percent of your Bench press max. Get set and lift the bar off of the racks. Hold it at arms length over your chest and lower it under control to just below your nipple line. Keep your elbows at a 45 degree angle to your body during the lift to allow you to keep the proper line and leverage. Press the weight back to the starting position in a straight line. A simple bench press tip to help you lock out the weight is to try to pull the bar apart while pressing it up. You can even angle your first knuckle in towards you to make it easier to use this tip. Give it a try and see if you can feel the difference.
The next part is what the best Bench Press Workout is all about. Adding weight to the bar! Put 60 percent of your bench press max on the bar, get into position and complete 5 repetitions in good form. Make sure to stretch and rest for about 3 minutes between each set so that you will be ready to tackle the top weights.
Put 80 percent of your max on the bar and this time lift it for 3 repetitions. Stretch and rest and load the bar to 85 percent. Lift this weight for 1 explosive rep and get ready for the work sets! Put around 90 percent of your best Bench Press weight on the bar and perform 8 to 10 sets of 1 repetition, stretching and resting between each set as I have prescribed.
The next exercise of the best Bench Press Workout is a triceps exercise called JM Presses.
It is named after JM Blakely, who is a great Bench Presser known for his huge, powerful triceps. He credits this exercise for that size and power, and I have had great results with it as well. To perform this exercise, lie flat on the bench and grasp the bar with your hands about 12 inches apart. Take it off of the racks and hold it at arms length above your chest. Lower the bar back towards your face, keeping your elbows at a 45 degree angle to your body. Stop lowering the bar when it is approximately 6 inches above you nose, pause for a moment, and press it powerfully back to the starting position. Do this for 10 repetitions with a light weight for your warm-up. Stretch and rest for 3 minutes between sets. One tip about this exercise is that you need to take it easy the first couple of times or your elbow tendons could be in for a lot of pain. After you are used to it, you can go heavy.
For your work sets, load a weight that you can press for 8 reps but just do 6. Perform 4 sets of 6 reps, stretching and resting as prescribed between each set.
That’s it! The best Bench Press workout is over and it is time for recovery. For faster gains in size and strength take some creatine and whey protein within an hour after your workouts. Follow this program consistently, 2 to 3 times a week, and you will be Bench Pressing huge weights in no time!