{"id":1774,"date":"2014-06-11T11:38:36","date_gmt":"2014-06-11T11:38:36","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1774"},"modified":"2018-09-28T12:28:06","modified_gmt":"2018-09-28T12:28:06","slug":"increasing-bench-press","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/increasing-bench-press\/","title":{"rendered":"Increasing Bench Press"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Bench Press and Train at your own Risk.<\/span><br \/>\n<span style=\"color:#ff0000;\">Bench press places a lot of strain on your shoulder joints<\/span><\/p>\n<p>The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented.<br \/>\nBut people love it, so here&#8217;s some tips on how to improve and increase your strength on the lift:<\/p>\n<p><strong>1.\u00a0Consume caffeine an hour before<\/strong><br \/>\n<a title=\"bench press\" href=\"http:\/\/journals.lww.com\/nsca-jscr\/abstract\/2006\/08000\/the_acute_effects_of_a_caffeine_containing.8.aspx\" target=\"_blank\" rel=\"noopener\">This study<\/a> shows the consuming caffeine can enhance bench press strength<\/p>\n<p><strong>2. Use Bands and\/or Chains<\/strong><br \/>\nThere are numerous <a title=\"bench press bands\" href=\"http:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2008\/03000\/The_Effects_of_Combining_Elastic_and_Free_Weight.33.aspx\" target=\"_blank\" rel=\"noopener\">studies <\/a>showing the combining normal resistance training exercises, with elastic-based exercise (like bands). \u00a0It&#8217;s even advocated by <a title=\"bench press bands\" href=\"http:\/\/www.poliquingroup.com\/ArticlesMultimedia\/Articles\/Article\/1073\/Building_a_Better_Bench_Press_with_Bands.aspx\" target=\"_blank\" rel=\"noopener\">Charles Poliquin<\/a>.<br \/>\nUsing bands or chains, makes the weight feel heavier, as you move the bar higher. \u00a0As the bar gets higher, the band will get tighter or the chain will lift off the ground further. \u00a0This makes it harder to lock-out the weight<\/p>\n<p><strong>3. Fix your eyes on a point on the ceiling and pretend\/try to push yourself through the bench<\/strong><\/p>\n<p><strong>4. Bench from the floor or use bench-press blocks to improve your strength on the top half of the lift<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/bGH3BeRRLDE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>5. Avoid injuries<\/strong><br \/>\nConsistency is crucial, and therefore, you need to avoid injuries. \u00a0Eat tonnes of omega 3\/EPA to reduce inflammation, use proper form and technique, stretch after you lift, and don&#8217;t over-develop your chest and let your back muscles become weak.<br \/>\nYou also need to <a href=\"http:\/\/www.uhs.nhs.uk\/OurServices\/Muscles,jointsandbones\/TraumaAndOrthopaedicsShoulders\/Shoulder-patient-information\/Rotatorcuffrepair\/Rotator-cuff-repair-exercises.aspx\" target=\"_blank\" rel=\"noopener\">train\/work your rotator cuff muscles<\/a>.<br \/>\nMake sure you warm up too, your muscles are stronger and less likely to become injured if they are actually warm. \u00a0So stop wearing nipple-showing vests, and get a hoody on (see point 10)<\/p>\n<p><strong>6. Progression<\/strong><br \/>\nWhen you are a beginner (first 6 months or so of lifting), lift the same wait until you can do 10 reps with good form. As soon as you can do 10 reps (on your first set), increase the weight by a couple of kg. \u00a0As soon as you can do 10 reps on that weight, increase the weight by another couple of kg.<br \/>\nWhen I say &#8220;increase the weight&#8221;, I mean increase the weight, on the first set, next time you train.<br \/>\nRecord what you lift on all of your sets. \u00a0Normally you&#8217;ll lift a lot less on your 2nd and 3rd sets, than you can on your first set. \u00a0This will depend on rest time and other factors.<\/p>\n<p><strong>7. Breathe out on each rep, blow the bar away<br \/>\n<\/strong>Deep and controlled breathing is important. Watch this video about the Valsalva\u00a0maneuver<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/BXoTf6VqQaY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>8. Control the negative\/downward part of the movement, for at least 3 seconds<\/strong><br \/>\nYou can even do negative only sets, to increase hypertrophy.<br \/>\nFor example, get your spotter to lift the weight off you, and then you just lower the weight down.<br \/>\nThis eccentric training, has been shown to be highly effective for increasing muscle size.<br \/>\nThis will put great strain on the muscle and should joint however, so be very very careful<\/p>\n<p><strong>\u00a09. Charles Poliquin recommends 1-3 different exercises for chest (and any other body part), 1-5 reps, 5-12 sets per body part, and 3-5 minutes of rest between each set<\/strong><br \/>\nI would say &#8211; for a beginner, do higher reps, you could get injured going heavy, with bad technique.<\/p>\n<p><strong>10. Warm up extensively<\/strong><br \/>\nDespite the apparent lack of warm up seen at powerlifting competitions; <a title=\"muscle temperature and strength\" href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1748-1716.1979.tb06439.x\/abstract\">muscle temperature has been proven many times<\/a>, to enhance muscle strength and power.<\/p>\n<p>You can take this to the next-level with a sauna suit and some <a href=\"https:\/\/blackbeltwhitehat.com\/2018\/04\/24\/chilli-muscle-rub\/\">chilli Muscle Rub<\/a>.<\/p>\n<p>I&#8217;ve had extremely good results from getting painfully hot before I do any heavy lifts. Sauna suit or top, chilli rub on the working muscles, 10-20 mins of steady state cardio, 2 warm up sets then BOOM!<\/p>\n<p>Sorry, ignore the boom but I noticed a massive difference doing this.<\/p>\n<p>Be careful however, chilli rub feels pretty lame when you apply it, but as soon as you start to sweat, it can be very painful:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rSCVa3CqZqI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>11. Do not over-train<br \/>\n<\/strong>If you are doing 9 sets or more for your chest, you should only train it once a week.<br \/>\nIf you specifically want to increase your bench press; I personally found great success training it for 3 sets at the start of a whole-body routine.<br \/>\nMonday and Friday I would start with Barbell Bench Press; Wednesday I would start with a back exercise. So the whole routine would look something like:<br \/>\n<span style=\"text-decoration:underline;\">Monday<\/span><br \/>\nBench Press x 3 sets<br \/>\nSquats x 3<br \/>\nLunges x 2<br \/>\nChin ups x 3<br \/>\nBicep Curls x 2<br \/>\nCore ball exercises<\/p>\n<p><span style=\"text-decoration:underline;\">Wednesday<br \/>\n<\/span>Barbell Rows x 2<br \/>\nPower Cleans or Read Delt flys x 3 (power cleans are awesome, but require pro-supervision or you have a high risk of injury)<br \/>\n1 Arm Row x 2<br \/>\nLeg Press x 3<br \/>\nDumbbell Push Press x 2<\/p>\n<p><span style=\"text-decoration:underline;\">Friday<br \/>\n<\/span>Barbell Bench Press x 2<br \/>\nIncline Bench Press x 2<br \/>\nLat Pull Down x 3<br \/>\nBicep Curls x 2<br \/>\n1 leg dead lift x 2<br \/>\nDips x 2<br \/>\nHanging Leg Raises x 3<\/p>\n<p>Stop this routine after 2 months or when you cease to see improvements in your bench press.<br \/>\nThis routine is potentially over-training your chest, so I wouldn&#8217;t recommend it unless you really, really want to increase your bench. Which we all do. Especially all of us reading this article.<\/p>\n<p><strong>12. Use Plyometrics<\/strong><br \/>\n<a title=\"plyos bench\" href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S144024400900187X\" target=\"_blank\" rel=\"noopener\">Studies <\/a>suggest that incorporating plyometric exercises into your training programme can enhance strength.<br \/>\nClap press-ups are the classic example for chest.<br \/>\nThere are many variations that you can do with a BOSU, that may reduce the impact on your shoulders.<br \/>\nLike many advanced exercises, plyometrics are great for performance, but also an injury risk, so make sure you&#8217;re form is good and that you have warmed up extensively<\/p>\n<p>There are a few ideas in this video (plyometrics start at 3:30 into the video)<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/oKvGWEWgU8o?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>13. Sparingly &#8211; Train Isometrics in the Power Rack \/ &#8216;Squat Rack&#8217;<\/strong><br \/>\nAt the risk of being battered by the power and Olympic Lifters, try isometrics in the Power Rack.<br \/>\nPlace the pins at a point on your bench press where you tend to fail and then push the bar up for blasts of 3-6 seconds. <a href=\"http:\/\/www.t-nation.com\/free_online_article\/most_recent\/obliterate_your_sticking_points\" target=\"_blank\" rel=\"noopener\">This article recommends holding the isometric effort for 5-6 seconds, resting 7 mins, then doing a CAT bench press<\/a><\/p>\n<p>You &#8216;hold&#8217; the isometric bench press, by pushing against the bar that you&#8217;ve set up in the rack.<\/p>\n<p><strong>14. Use the 5 3 1 Routine<\/strong><\/p>\n<p>Read more here &#8211;\u00a0http:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/<\/p>\n<p>1 Week of 5 reps<\/p>\n<p>1 Week of 3 reps<\/p>\n<p>1 Week of 1s (90% of 1-rep max)<\/p>\n<p>Then do a de-load week &#8211; so your Central Nervous System and joints aren&#8217;t fried<\/p>\n<p>the 5,3,1 is not recommended for beginners. \u00a0Instead look at the 5 by 5 routine &#8211; 5 sets of 5 reps.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here&#8217;s some tips on how to improve and increase your strength on the lift: 1.\u00a0Consume caffeine an hour before [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":502,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-1774","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Increasing Bench Press - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/increasing-bench-press\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Increasing Bench Press - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. 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Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here&#8217;s some tips on how to improve and increase your strength on the lift: 1.\u00a0Consume caffeine an hour before [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/increasing-bench-press\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2018-09-28T12:28:06+00:00","twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/","url":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/","name":"Increasing Bench Press - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2014-06-11T11:38:36+00:00","dateModified":"2018-09-28T12:28:06+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"MMA","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/"},{"@type":"ListItem","position":3,"name":"MMA Conditioning","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/"},{"@type":"ListItem","position":4,"name":"Increasing Bench Press"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-sC","jetpack-related-posts":[{"id":4840,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/","url_meta":{"origin":1774,"position":0},"title":"Westside Barbell Training Method for Beginners","author":"Dave","date":"May 25, 2016","format":false,"excerpt":"Westside Training Method - Louie Simmons' powerlifting method. 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