Improving your bench press performance can be a game-changer, especially if you've struggled with it in the past. From personal experience and tested strategies, here are five effective methods to boost your bench press, each backed by research and practice.
1. Compensatory Acceleration Training (CAT)
Compensatory Acceleration Training (CAT) focuses on using explosive force to power through the bench press.
Start with a weight that challenges you to perform around eight reps. As you lower the bar to your chest, imagine pushing it away explosively. The goal is to overcome the sticking point, which usually occurs near the lockout phase. Studies suggest that explosive power at this point is crucial for improving your lift. Control the bar both during the descent and ascent to avoid injuries, and always warm up with two to three sets before starting CAT.
2. Plyometric Exercises
Plyometrics enhance explosive strength and can improve your bench press by overcoming the natural slowing mechanism just before lockout.
Research shows that incorporating plyometric exercises can significantly increase your one-rep max. Here are three effective plyometric moves:
Upper Body Box Jumps: Place two 3-inch boxes beside you, perform a push-up, and explosively propel yourself onto the boxes. Aim for twelve reps.Explosive Push-Ups: Place one hand on a box and the other on the floor. Explode upwards and land both hands on the box. Perform twelve reps.Medicine Ball Reps: Lie on the floor, have a partner drop a medicine ball to you, and throw it back as hard as possible.
Aim for six to eight reps.
Include these exercises twice a week, either as a warm-up for your bench press or on non-benching days.
3. Dead Bench Press
Dead Bench Pressing involves starting from a dead stop with the bar set just above your chest in a power rack. This eliminates the stretch reflex, focusing purely on the concentric (upward) phase of the lift. This technique develops strength in the initial drive of the bench press.
Perform singles with a heavy weight, resting 30 seconds between each rep. Aim for eight singles per session, ideally once a week, after your regular bench press sets.
4. Improve Technique
Proper form is crucial for maximizing bench press strength. Key points include:
Bar Position: Ensure the bar is centered on the rack and aligned with your eyes when lying on the bench.Grip Width: Find a grip that places your elbows at about a 75-degree angle to your body. This is often slightly wider than shoulder-width.
Foot Placement: Position your feet directly under your knees to effectively push into the ground.Shoulder Position: Pull your shoulder blades back and together to open your chest and stabilize the bar.
5. Consistent Practice and Progression
Lastly, consistent practice and progressive overload are essential. Regularly increase the weight and challenge yourself to maintain and improve your bench press capacity. Track your progress and adjust your routine based on performance and recovery.
By incorporating these strategies—CAT, plyometrics, dead bench pressing, technique refinement, and consistent progression—you'll likely see substantial improvements in your bench press strength.
Each method addresses different aspects of the lift, from explosive power to proper form, ensuring a comprehensive approach to enhancing your performance.
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