Powerlifting 103 - Bench press

Powerlifting 103 – Bench press

Benching is second in competition. Three attempts are rationed to each lifter. Complete at least one attempt or “bomb out” and fail to continue the meet or competition.

·        Lie down on your back on the bench

·        Take your grip on or inside the snatch marks on the bar

·        Set your feet

·        Sets the arch in your back

·        Plant your head and upper back

·        Tight

·        Take a hand off

·        Wait for the start signal

·        Lower the bar to your chest

·        Wait for the press signal

·        Press to arm’s length

·        Wait for the rack signal

·        Re-rack the bar

·        Get three white lights or at least two for advancement

The bench press is well known. Many believe it is the metric for how strong we are. It is a great display of our upper body strength. The squat and deadlift display overall strength much better.

A balanced approach to all three lifts will win more powerlifting competitions than specialization. The deadlift is easy to get strong on compared to the bench and squat. There are deadlift and bench press only competitions. I have yet to see a squat only competition. Do all three and get stronger overall.

Here is an example training plan:

A.   Easy workout

a.     Close grip bench press – 5 sets x 5 reps

b.    Seated db press – 3-5 sets x 6-10 reps

c.     Rear delt flyes – 5 sets x 15 – 20 reps

Train B workout after 1 day rest

B.     Moderate workout

a.     Barbell bench press – 5-8 sets x 2-3 reps

b.    Db incline press – 3-5 sets x 5-8 reps

c.     Floor press – 5 sets 5 reps

d.     Triceps extension (overhead) – 3 sets x 12 reps

e.     Biceps curl – 3 sets x 8-12 reps

f.       Rows – 5 sets x 5-10 reps

Train C after 2-3 day rest

C.    Hard workout

a.     Barbell bench press - 10 sets x 2 reps

b.    Barbell push press – 5 sets 5 reps

c.     Super sets = ss1

                                                                                     i.      Rear delts, cable and rope - 3 sets x 10 reps

                                                                                   ii.      Lateral delts, db – 3 sets x 10 reps

                                                                                iii.      Seated db press – 3 sets 10 reps

d.     Super set = ss2

                                                                                     i.      Seated cable rows – 3 sets 10 reps

                                                                                   ii.      Chins – 3 sets x max reps

                                                                                iii.      Yates rows – 3 sets x 5 reps

Take 3-5 day rest before training A

Gets stronger doing YOUR workouts!