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Exercises Movements, technique & proper execution

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Old 08-17-2014, 05:06 PM   #1
Andy Kramer
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Bench Press Improvements.

All,

Any suggestions on how to increase my bench press? Preferably quickly?

Story is this: went all the way to a police test, passed sit-ups and running, but failed the bench. When I performed it, it was on a older '70s-style machine, but the grip was chest level, almost like a negative bench style. Failed it.

I weigh in at 281 right now, and I'm eating healthy, and dropping weight. My 1RM is 245.

My 3,4,5,6-rep maxes seem to go up, but the 1RM has been at 245 for several months now. It just hasn't gone up!!!

Any help would be appreciated.
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Old 08-17-2014, 05:54 PM   #2
Luke Sirakos
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Re: Bench Press Improvements.

You might need to work on your technique. I love this Dave Tate video about it but be warned it is not work and family safe due to language (it's Dave Tate...)

http://youtube.com/watch?v=_QnwAoesJvQ

Other than that you will probably want to add in more heavy bench work and other accessory lifts like board presses. And I am not totally clear on what you are tested on, are you saying it isn't a real bench press but a machine where you start from the bottom? If so that is quite silly but if that is how it is then that is how it is and I would focus on benching in a rack where you can start from the bottom with pins set.
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Old 08-17-2014, 06:59 PM   #3
Andy Kramer
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Re: Bench Press Improvements.

Luke,
Most police department in Illinois require you to bench press your body weight one time. Some departments use normal free weights, some use those old smith machine/nautilus types (with the big chrome bars, etc).

My CF coach is programming DB or KB presses (both seated and standing). Bench work (3 seconds down, 2 second pause, 1 second explode up), standard bench work, etc. Push-ups (std, elevated, ring, diamond).

But I'm wondering when the **** my bench press hasn't gone about 245 in quite a while. I just don't understand it.
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Old 08-17-2014, 07:10 PM   #4
Luke Sirakos
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Re: Bench Press Improvements.

40 lbs is going to be a lot to add in short order, where are you commonly failing? A the bottom, middle, or top? If you can get out of the bottom fine but struggle with the rest I would definitely do some board presses. If it is out of the bottom I would do some rack presses where you completely let the bar rest at the bottom.

Look into what bench press specialists do for some other ideas. Db and kb presses will only help so much, push ups even less, getting under some heavy weight will help more than anything and things like board presses allow you to do that. I love DB bench but if you are trying to increase your max bench you would be better off with barbell work IMO.
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Old 08-17-2014, 08:20 PM   #5
Dakota Base
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Re: Bench Press Improvements.

Look into a progressive strength program like Starting Strength or Practical Programming, Grey Skull Linear Progression, etc, then adapt it to focus on your bench and not stress the other lifts as heavily if you don't want.

The machine you're describing sounds a lot like the "Universal" machine we had at my high school weight room way back. It looked a lot like this one, note the bench station on the right of the picture:

Universal Machine (WFS)

This set up had the bar at deficit below your chest line unless you were really skinny.

Since that machine starts you out low, work on your mobility. If you're struggling to get under it, you won't have any power to start the weight moving.

Most progressive programming won't have any accessory work that would let you do this, but if you want to work on getting that low end push developed to get under that machine, deficit DB presses that only go up 1/3-1/2 are good. Negatives build strength quickly also, but they tend to need a bit more recovery time. The best way to increase maximal strength is to spend time moving heavy weights.

Ultimately, like I said - get on a progressive program and stick with it and FOLLOW IT TO THE LETTER.
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Old 08-17-2014, 08:58 PM   #6
Luke Sirakos
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Re: Bench Press Improvements.

Here is a program that Chris Mason wrote that I just remembered that might help out.

http://www.wannabebig.com/training/p...bs-in-30-days/ wfs
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