How to Build Up to 300 Lbs Bench Press
Gym bro or no, the bench press is a true hallmark of strength. But to add plates you'll need to do more than just, well, bench.
(Related: How to crank-up your chest without lifting weights)
Use these 'accessory' exercises to add 5kg to your barbell every week for a month. You're gonna need a bigger T-shirt...
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PUSH YOUR UPPER LIMIT
Your shoulders, tris and back all play a crucial part in mastering the bench, and these workouts – created by pro powerlifter Gert Koovit – home in on those muscles. Perform the first of your two sessions on Mondays and the second (below) on Thursdays or Fridays, so your muscles can recover. Test out your three-rep max at the start of each workout and add 5kg per week. We bet you can lift it.
1. BENCH PRESS: 5 sets of 3 reps
Kick off with the powerlifting staple itself. Plant your feet firmly under your hips – this helps to lift your chest and lock your shoulders into position. Retract your shoulder blades as you lower the barbell. Don't bounce it off your chest; squeeze it hard and make sure not to bend your wrists. Hold for one count above your chest before 'exploding' the bar up.
2. FLOOR DUMBBEL PRESS: 3 sets of 8 reps
Moving your press to the floor is a good way to train yourself to tighten your body while pushing the bar away from you. Lie flat with your knees bent and hold a pair of dumbbells to the sides of your chest with your elbows resting on the floor. Squeeze your shoulder blades together, then press the weights to the top. Lower the dumbbells under control.
3. CABLE PULL-DOWN: 3 sets of 12 reps
Build a strong set of triceps – and give your tendons a break after heavy benching – with a bit of cable work. The high reps will keep your joints supple and get your blood pumping. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
4. REVERSE BAND PRESS: 5 sets of 3 reps
Attaching resistance bands places your muscles under greater tension, prepping them to lift heavier weights later on. The lower position of the move will feel considerably lighter, so keep your movements explosive as you press the bar up as quickly as you can. It's a good way to build confidence for more taxing weights.
SET YOUR BAR HIGHER
Once you've recovered from Monday's workout it's time for the second instalment of your strength-boosting programme. This time you won't actually be performing the conventional bench press itself. Instead, focus your efforts on targeting as many of those crucial upper-body muscles as possible. Push yourself hard today and you'll feel the difference when next week's workout rolls around.
5. CLOSE-GRIP BENCH PRESS: 5 sets of 5 reps
Perform the close-grip press with 70% of your bench weight. When looking to build pressing power, strengthening your triceps will make you more solid at the top of the lift. Adopt a shoulder-width grip – go any narrower and you'll hurt your wrists. Lower to just underneath your chest. Hold for a count, then press back up, keeping your elbows close to your body.
6. BARBELL MILITARY PRESS: 3 sets of 6 reps
Sure, this move will increase your shoulder strength, but you'll also improve all-important shoulder mobility and increase your range of motion on the bench. Lift the barbell up to your collarbone and hold it with palms facing forward. Press the bar above your head until your arms are fully extended, then slowly lower the barbell under control.
7. BARBELL BENT-OVER ROW: 3 sets of 8 reps
The stronger your back, the heavier the load your shoulders will be able to handle. Grab a barbell with an overhand grip, hands just wider than shoulder width. With your legs slightly bent and back straight, lean your upper body forward until it's almost perpendicular to the floor. From here row the bar to your lower chest. Pause, then return under control.
8. RHOMBOID SHRUG: 3 sets of 10 reps
Developing power in your traps will help to keep your shoulder blades back and chest out when benching, thereby allowing you to lift heavier. Lie chest down on an incline bench holding two dumbbells. Without bending your elbows, squeeze your shoulder blades together. Hold for a count, then lower. You'll return to the bench a better man.
Michael Jennings Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer.
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How to Build Up to 300 Lbs Bench Press
Source: https://www.menshealth.com/uk/building-muscle/a757783/how-to-add-20kg-to-your-bench-press-in-4-weeks/