How to Blast Your Bench Press
Posted: Sunday, January 10, 2010
by Bill Davis
The Bench Press is the King of all upper body exercises. Everybody who lifts weights seemingly gets into it by wanting to bench press more than everybody else.
And you can get pretty strong in the bench even doing nearly everything wrong. Hard work and persistence can take you a long way.
However, you will hit what we call in the lifting game a "sticking point." There are two kinds of sticking points: 1) That point in any lift where your muscles seem to fail every single time when performing a max lift or a last rep of a set.
It is this last point that we're concerned with here today. My co-author of Bench Press Blueprint, Dave Delisle, got stuck at 345 for six months!
Rather than beat his head against the bench press wall by persisting with his current method, he found a way around it.
Today, 200 pounds better yet less than a year ago, Dave can tell you that changes in his training method got him through his nasty sticking point.
That, and a lot of hard work, of course.
Getting a big bench isn't complicated but it's certainly not easy! You have to lift TONS of weight to make any gains at all.
Plus, getting really good at the bench press takes smart work and a reliance on your training partners to help motivate you and get your technique right.
You'd think that technique wouldn't make much of a difference. But as Dave Tate says, "Benching problems always come down to 3 things: Physical, mental, or technical."
Of course, he's right! You can do the best bench press workout on the planet, but if your technique and head aren't into the game, then you're gonna fail as an elite bench presser.
However, get all of those right, and you'll be on your way to spectacular gains in this critical powerlifting move.
Dave Delisle and I wrote a book that we just published called Bench Press Blueprint where we show you exactly what Dave does with his training (the physical aspect of ripping off a great bench) that's allowed him to improve his bench from a little over 300 pounds to well over 500 pounds in the span of less than one year.
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