How I Increased My Bench Press
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This is a sticky topic.
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Absolutely AB. I was at work sitting in my truck watching it rain with three different crews waiting to see what I wanted to do. And like I said I knew there were things I probably left out so as I've thought of them I have gone back and added it. Breathing was one of those things I forgot. Also control of the bar from eccentric to concentric parts of the lift. You have to lower the bar under control, not in a free fall. For me, how I can handle the weight lowering the bar gives me more confidence for the push.Comment
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Great information in this thread.
I'll add that I've found that your nervous system also needs training. I was stuck in a plateau and a buddy suggested overloading my nervous system.
My max was 335#'s for a long time so once a week I'd put 405#'s on the bar and with some help off the rack just bring the bar down as slowly as I could (4-5 second count) to my chest and then had a spotter help lift it back up. I'd rest of 30 seconds and do five sets of three.
Next time I was ready to shoot for a PR I hit 355#'s and eventually made my way up to 375#'s.
Incorporating OHP into my regular workouts has also been huge in getting me to the next level. I'm shooting for 405#'s this year.Comment
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