So I was thinking about posting this as part of the 2009 Battleplans thread, but I figured this could be a thread unto itself.
What is your preferred way to bring up the bench press? I’m talking about raw bench, as that is what I am focusing on. Not so much individual exercises–I’m talking about strategies, training styles, layouts, schemes etc.
Here’s an approach I’m looking at trying, and have begun… If anybody has some feedback on it that has a good raw bench, I’d like to hear it, whether it should work or not, tweaks etc. But I don’t just want to get feedback on my idea–I wanna know how other people like to train the bench!
Scheme is as follows–Bench 2x week, one top end day and one full ROM day.
Top end day currently consists of:
Board press for rep max,
incline dumbbell or barbell (narrow grip),
dumbbell shoulder press,
2 lat exercises and 1 tricep esolation.
Sometimes I will throw a reverse band bench in as my second exercise for a heavy 5 or 3, and ditch the shoulder presses. I’m actually trying to figure out whether I want to make the reverse band bench a regular 2nd movement or keep incline work. There are pros to each, tricep overload for rev. bands, and shoulder/tricep work for incline.
Day 2 consists of:
flat bench for 5-8 reps,
dumbbell decline bench for 8-10 reps
lateral shoulder raises
The general idea is taking something from Paul Anderson’s squat training and applying it to benching–Start with the 5 board press, find a 10 RM, decrease to 4 board, try to hit the same weight for 8 RM, decrease to 3 board hit a 6 RM, 2 board, etc. Spend 2-3 weeks on each board to push the reps up as much as possible. When I work the 4-5 boards my full ROM day is heaviest because the ROM on boards is really limited and I don’t want to lose bottom end strength. 1-3 boards my bottom end work won’t be quite as heavy.