1. Row, Row, and Row Some More- If you want a big bench you need a strong and powerful back. The many muscles of the back, posterior deltoids, and scapular articulators, during the bench, are known as antagonists, or opposing, muscles. Their job is to slow down and control the movement, if they can't do that, they aren't going to allowing the agonist muscles(the ones doing the work), to press to their full ability. Sort of like a car with no breaks, if you can't stop the car are you really going to try and speed it up? If those muscles are not strong, they will not allow optimum pressing. So bottom line, including plenty of rowing into your routine. Try a 2:1 ratio of rowing to pushing, so for every one pressing exercise, included two rowing/scapular retractor exercises. For example One Arm Dumbbell Rows and Band Pull Aparts.
2. Improve Your Form- No matter if your a seasoned vet at the bench or new to it, I'm willing to bet that most of you could use improvement in your form. I even have things to work on. Lifting is a continuous learning process. With that said, if I was training you right now on the bench the first few cues I would give would be to squeeze your shoulder blades tightly, put the pressure on your upper back and traps by driving your feet into the ground, and to keep your elbows tucked at a 45 degree angle which will keep the bar path in a straight line. There are other factors involved, but for now, focus on those three things and become really good at them.
3. Train Your Triceps-Don't begin to fall into the lie that the bench is a chest lift. The bench is in fact a total body lift, from your tight grip down to your leg drive, the entire body is involved. A problem that a lot of bencher's have is that they focus too much on chest and anterior deltoid strength and neglect triceps training, and no a few sets of kickbacks and pushdowns is not triceps training. If there is a strength imbalance during the bench, and the back as been ruled out as the problem, chances are it is because of weak triceps. Focus on heavy close grip press work and heavy extension work.
Kickback Free since 2006,
Kyle Bohannon, CSCS
Owner/Head Trainer
kyle@trainstrive.com
www.trainstrive.com
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