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FitnessOnline.com - expert advice on exercise programs, diets, weight loss,
muscle gain, vitamins, supplements & strength training. Visit chat rooms for
Men & Women. Magazine articles
& fitness tools
You probably
think the key to a big bench is your chest. But you'd be wrong. It's your
triceps—at least if you ask anyone at Westside Barbell in Columbus, Ohio.
It's home to 23 guys who can bench press more than 600 pounds—including me.
(So it's not always safe to argue.) The question is, Are you willing to
change what you're doing for a bigger bench? If so, you found the right
plan. Follow the directions for each of the four workouts on the
accompanying pages, and use the guidelines below when doing any bench-press
movement (for instance, the barbell bench press, the floor press, and the
close-grip bench press). After four weeks, you'll crush your old record in
the bench—guaranteed.
Rules of the Bench
1. Keep your elbows tucked as close to your sides as possible. It changes
the focus of the move from your chest to your triceps, which allows you to
generate more force.
2. Push the bar straight up from your lower chest, instead of back toward
your head, as most guys do naturally. It minimizes the distance you have to
press the weight.
3. Squeeze the bar as tightly as you can. This "tightens" your entire body,
which increases the weight you can lift, improves your form, and reduces
your risk of injuries.
4. Pull your shoulder blades together before you lift—pretend you're
squeezing a pencil between them—and hold them that way for the entire lift.
It creates a strong foundation, which allows you to apply greater force to
the bar.
5. Use your legs. When the bar touches your chest, press your feet into the
floor and "squat" the weight up—without lifting your butt or hips off the
bench. This alone can add 30 pounds to your bench press.
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