The Bench Press Part 1

Over the past two decades I have watched the Bench Press deteriorate from an art form to an ego driven shell of its original purpose. More than one athlete has had their athletic development stymied if not ended outright due to the bastardization and commercialism of this traditional barbell lift.  

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 Thanks to more and more ‘Internet Experts’ and online certified ‘trainers’ this number keeps rising every year. While the bench press certainly has it flaws, when peformed properly and used in a program that properly addresses a balanced musculature it can and does provide many positive benefits BUT first you must develop that which has been forgotten, a proper FOUNDATION.

In part one of this four part article we consult with Renegade Training’s founder John Davies to gain valuable insight for specifically targeting this foundation, which is necessary if you are to add the Bench Press to your 'bodybuilding' exercise routine. We will discuss the Bench Press and its role in various generalized sport training programs in future articles.

Enjoy, and always do what is Right!

-JJ.Johnston

“The paradox for developing a better bench press and, ultimately, pectoral muscles starts not with the chest but the back. A strong back and stable shoulder capsule is the foundation of developing a bench press. To develop a powerful bench press, priority must be placed upon learning proper technique and developing the rear deltoids (and shoulder capsule), triceps and upper back.

Bench Press Technique for Bodybuilding

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The first step of developing your Bench Press must be technique and ensuring optimal mechanical function which will lower the risk of injury. Once technique is secure and the individual possesses sufficient shoulder capsule and upper back strength, subtle changes with bench angles can have a pronounced effect upon muscular growth and development.

Fix your mind and envision the press.

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Sit on the bench with feet flat on the floor, spread sufficiently to provide a stable platform. Do not place feet on the bench haphazardly or this will GREATLY increase the risk of injury. It will NOT improve isolation of the chest musculature.
Pinch the shoulder blades back firmly as you lay down, sliding upwards on the Bench such that eyes are approximately underneath the line of the bar.

Think ‘tight torso’. With a 'tight torso' and proper placement of the feet, a modest and natural arch of the back will occur.
Reach up and FIRMLY grasp the bar across the heel of the hands. The thumbs ABSOLUTELY must be wrapped around the bar; otherwise, you can run the risk of a LIFE THREATENING injury.

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Vary grip width to avoid adaptation. It should be noted that most bodybuilders will naturally lean towards a wider grip for greater emphasis upon the pectoral muscles and less upon the triceps.
With your dedicated spotter, prepare and count down for a proper ‘lift off’. The emphasis here is upon a ‘dedicated’ spotter who controls the bar out of the forks and only disengages when signaled by the lifter.
Lower with CONTROL and NEVER BOUNCE the bar.

In my early training days, to learn proper control, a piece of balsam wood would be placed on the chest with firm instruction that the bar should touch but not break the wood. CONTROL the bar, do not let it CONTROL YOU.

Lower the bar with complete control, in essence ‘pulling down’ with your ‘lats’, to approximately nipple- level with a momentary pause (remember to maintain absolute control and muscular tension) before driving upwards with speed.
Remember to place emphasis upon the eccentric phase.


For optimal muscular size, it is best to keep the rep range of the bench press on the higher side, i.e., 8 to 15 repetitions. Given the emphasis upon the eccentric portion of the movement (two to three times faster than the concentric), this will provide an optimal ‘time under tension’ setting.

Training the bench press within bodybuilding is generally best within a five day split, but I cannot say it enough; it is critically important to develop the shoulder capsule and upper back! In addition to pull-ups and chin-ups, a regular component to all Back training, the STS™ system, will greatly assist shoulder capsule strength.

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Big Bench Blueprint Workout

Dumbbell Bench Press: 4 sets x 10-12 repetitions
Dips (angled bars | weighted preferable): 4 sets x 6 repetitions
Incline Flies (45°): 3 sets x 12 repetitions
Barbell (or E-Z curl bar) pullovers: 3 sets x 12 repetitions

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Want more?

Find the founder of Right Coast Pro, Renegade Trained Athlete, Certified Sr. Renegade Trainer, Renegade Training’s Sergeant at Arms, Kettlebell Specialist & DMC Professional JJ.Johnston on social media:

Facebook: JJ Johnston

Google+: JJ Johnston

Twitter: @rightcoastprojj

Disclaimer:

The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of RightCoastPro, or any employee thereof. Examples used within this article are only examples. RightCoastPro is not responsible for the accuracy of any of the information supplied by the authors of this article.

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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Renegade Wheel of Conditioning

The Renegade Wheel of Conditioning created by Renegade Training Founder Coach John Davies

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Wheel Description

"Each Spoke of the Wheel represents the many attributes needed for success in your preparation with balance and harmony between one another. These Attributes work hand and hand with one another and should never be mistaken as autonomous."

The Wheel of Conditioning is meant to be used in conjunction with the Renegade Concepts of Training

Renegade Concepts of Training

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  • Movements Trained, not Musculature 
  • Efficiencies of Movement Reinforced
  • Motor Patterning and Grafting
  • Postural Alignment is Perfected
  • Stabilization in the most De-Stabilized Environments
  • Force Developed such that it can be Projected, Accepted and Redirected at Maximal Levels
  • Incorporate Chaos into your Daily Training 

 

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The Foundation

Renegade Wheel of Conditioning

The Renegade Wheel of Conditioning created by Renegade Training Founder Coach John Davies

Wheel of Conditioning RenegadeTraining

Wheel Description

"Each Spoke of the Wheel represents the many attributes needed for success in your preparation with balance and harmony between one another. These Attributes work hand and hand with one another and should never be mistaken as autonomous."

The Wheel of Conditioning is meant to be used in conjunction with the Renegade Concepts of Training

Renegade Concepts of Training

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  • Movements Trained, not Musculature 
  • Efficiencies of Movement Reinforced
  • Motor Patterning and Grafting
  • Postural Alignment is Perfected
  • Stabilization in the most De-Stabilized Environments
  • Force Developed such that it can be Projected, Accepted and Redirected at Maximal Levels
  • Incorporate Chaos into your Daily Training 

 

Three Basic Planes of Motion

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