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basskiller
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Bench Press 600 Pounds
A 12 Step Program
by Dave Tate
Obviously, not everyone has the genetic raw material to bench press 600 pounds. However, if anyone can teach you to increase your bench, it's Dave Tate. Dave's been assisting and training under Louie Simmons of Westside Barbell fame for over 10 years. He's also the co-owner of Elite Fitness Systems and has consulted thousands of athletes throughout the world. When an athlete wants to get stronger and gain an edge in the world of elite, world class competition, the name Dave Tate is often on the short list of strength coaches who can get the job done. As you'll see, Dave "walks the walk" as well as "talks the talk" when it comes to getting bigger and stronger. We're proud to welcome him as a Testosterone contributor.
I spend most of my weekends in transit these days. In fact, I'm writing this article on a plane headed to yet another seminar I'm conducting. This travel time gives me the chance to think, relax, and reflect on many issues dealing with training and life. I also use the time to prepare for my upcoming seminar or consulting session. I normally sit here going over what topics I'll be presenting and how I can better relate them to my audience. But today there's a problem. No there's not a creature on the wing throwing monkey wrenches into the plane's engines, but it's almost that bad. The problem is all I can think about is my bench press!
You see, I train at Westside Barbell, which is renowned for producing world-caliber strength athletes. I've been a part of this group since 1990. Before that, I had spent five years stuck at a 1955 pound total in powerlifting. Then I tore my right pectoralis major tendon while trying to bench 500 at a bench press competition. I figured that was the end of competition days and thought about retiring from the sport. Then I thought to myself, retire from what? I haven't done anything yet!
I knew I had two options: I could keep training the way I always had and totally fall apart, or I could move to Columbus to train under the watchful eye of Louie Simmons. It wasn't that difficult of a decision. After the surgery I packed the car and moved to Columbus. That was over 10 years ago. Since then, my lifts have increased to a 935-pound squat, 585-pound bench and a 740-pound deadlift. This was after my surgeon told me I'd never bench over 400 again!
Although my bench press has increased 85 pounds, it's still a far cry from where it should be. At Westside we have 34 guys benching over 500 pounds and eight benching over 600. (In fact, six of those eight guys press over 650!) My bench pretty much sucks when compared to the others in the gym. When people ask me for bench advice, I cringe because I'm still chasing 600. I've missed that mark five times in competition at the time of this writing.
I kept telling myself that once I push up 600 pounds I'd write a definitive article on benching. Well, I haven't hit that mark yet, but I do have the biggest bench out of everyone on my flight, so I'm feeling like an authority on benching at the moment. Who knows, maybe writing this article I'll teach myself something, or remember something I've forgotten? I also feel the need to write this because of the vast amount of misinformation out there on this subject. I feel there're 12 components to a great bench press. If we apply these 12 steps, then perhaps you and I both will reach our bench press goals.
12 Steps to a Bigger Bench
1 – Train the Triceps
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd have told you to train the triceps. This same advice applies today. This doesn't mean doing set after set of pushdowns, kickbacks, and other so-called "shaping" exercises. Training your triceps for a big bench has to involve heavy extensions and close-grip pressing movements such as close-grip flat and incline bench presses, close-grip board presses, and JM presses.
Various barbell and dumbbell extensions should also be staples of your training program. Don't let anyone try to tell you the bench press is about pec strength. These people don't know the correct way to bench and are setting you up for a short pressing career with sub-par weights. I just read an article in one of the major muscle magazines by one of these authors on how to increase your bench press. The advice given was to train your pecs with crossovers and flies and your bench will go up! This, along with many other points, made me wonder how this article ever got published or better yet, how much the author himself could bench.
I believe articles should go under a peer review board before they get printed. I'd like many of my peers to review these authors in the gym or better yet on the bench to see how much they really know. Bottom line: Train the triceps!
2 – Keep your shoulder blades pulled together and tight.
This is a very important and often overlooked aspect of great bench pressing. While pressing you have to create the most stable environment possible. This can't be done if most of your shoulder blades are off the bench. The bench is only so wide and we can't change this, but we can change how we position ourselves on the bench.
When you pull your shoulder blades together you're creating a tighter, more stable surface from which to press. This is because more of your body is in contact with the bench. The tightness of your upper back also contributes. These techniques also change the distance the bar will have to travel. The key to pressing big weight is to press the shortest distance possible.
3 – Keep the pressure on your upper back and traps.
This is another misunderstood aspect of pressing. You want the pressure around the supporting muscles. This is accomplished by driving your feet into the floor, thereby driving your body into the bench. Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar. This is the same pressure that needs to be applied while pushing the barbell.
4 – Push the bar in a straight line.
Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance.
Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain.
Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place!
5 – Keep the elbows tucked and the bar directly over the wrists and elbows.
This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.
The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.
6 – Bring the bar low on your chest or upper abdominals.
This is the only way you can maintain the "barbell to elbow" position as described above. You may have heard the advice, "Bring it low" at almost every powerlifting competition. This is the reason why. Once again, the barbell must travel in a straight line.
7 – Fill your belly with air and hold it.
For maximum attempts and sets under three reps, you must try to hold your air. Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it. If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling.
A 12 Step Program
by Dave Tate
Obviously, not everyone has the genetic raw material to bench press 600 pounds. However, if anyone can teach you to increase your bench, it's Dave Tate. Dave's been assisting and training under Louie Simmons of Westside Barbell fame for over 10 years. He's also the co-owner of Elite Fitness Systems and has consulted thousands of athletes throughout the world. When an athlete wants to get stronger and gain an edge in the world of elite, world class competition, the name Dave Tate is often on the short list of strength coaches who can get the job done. As you'll see, Dave "walks the walk" as well as "talks the talk" when it comes to getting bigger and stronger. We're proud to welcome him as a Testosterone contributor.
I spend most of my weekends in transit these days. In fact, I'm writing this article on a plane headed to yet another seminar I'm conducting. This travel time gives me the chance to think, relax, and reflect on many issues dealing with training and life. I also use the time to prepare for my upcoming seminar or consulting session. I normally sit here going over what topics I'll be presenting and how I can better relate them to my audience. But today there's a problem. No there's not a creature on the wing throwing monkey wrenches into the plane's engines, but it's almost that bad. The problem is all I can think about is my bench press!
You see, I train at Westside Barbell, which is renowned for producing world-caliber strength athletes. I've been a part of this group since 1990. Before that, I had spent five years stuck at a 1955 pound total in powerlifting. Then I tore my right pectoralis major tendon while trying to bench 500 at a bench press competition. I figured that was the end of competition days and thought about retiring from the sport. Then I thought to myself, retire from what? I haven't done anything yet!
I knew I had two options: I could keep training the way I always had and totally fall apart, or I could move to Columbus to train under the watchful eye of Louie Simmons. It wasn't that difficult of a decision. After the surgery I packed the car and moved to Columbus. That was over 10 years ago. Since then, my lifts have increased to a 935-pound squat, 585-pound bench and a 740-pound deadlift. This was after my surgeon told me I'd never bench over 400 again!
Although my bench press has increased 85 pounds, it's still a far cry from where it should be. At Westside we have 34 guys benching over 500 pounds and eight benching over 600. (In fact, six of those eight guys press over 650!) My bench pretty much sucks when compared to the others in the gym. When people ask me for bench advice, I cringe because I'm still chasing 600. I've missed that mark five times in competition at the time of this writing.
I kept telling myself that once I push up 600 pounds I'd write a definitive article on benching. Well, I haven't hit that mark yet, but I do have the biggest bench out of everyone on my flight, so I'm feeling like an authority on benching at the moment. Who knows, maybe writing this article I'll teach myself something, or remember something I've forgotten? I also feel the need to write this because of the vast amount of misinformation out there on this subject. I feel there're 12 components to a great bench press. If we apply these 12 steps, then perhaps you and I both will reach our bench press goals.
12 Steps to a Bigger Bench
1 – Train the Triceps
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd have told you to train the triceps. This same advice applies today. This doesn't mean doing set after set of pushdowns, kickbacks, and other so-called "shaping" exercises. Training your triceps for a big bench has to involve heavy extensions and close-grip pressing movements such as close-grip flat and incline bench presses, close-grip board presses, and JM presses.
Various barbell and dumbbell extensions should also be staples of your training program. Don't let anyone try to tell you the bench press is about pec strength. These people don't know the correct way to bench and are setting you up for a short pressing career with sub-par weights. I just read an article in one of the major muscle magazines by one of these authors on how to increase your bench press. The advice given was to train your pecs with crossovers and flies and your bench will go up! This, along with many other points, made me wonder how this article ever got published or better yet, how much the author himself could bench.
I believe articles should go under a peer review board before they get printed. I'd like many of my peers to review these authors in the gym or better yet on the bench to see how much they really know. Bottom line: Train the triceps!
2 – Keep your shoulder blades pulled together and tight.
This is a very important and often overlooked aspect of great bench pressing. While pressing you have to create the most stable environment possible. This can't be done if most of your shoulder blades are off the bench. The bench is only so wide and we can't change this, but we can change how we position ourselves on the bench.
When you pull your shoulder blades together you're creating a tighter, more stable surface from which to press. This is because more of your body is in contact with the bench. The tightness of your upper back also contributes. These techniques also change the distance the bar will have to travel. The key to pressing big weight is to press the shortest distance possible.
3 – Keep the pressure on your upper back and traps.
This is another misunderstood aspect of pressing. You want the pressure around the supporting muscles. This is accomplished by driving your feet into the floor, thereby driving your body into the bench. Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar. This is the same pressure that needs to be applied while pushing the barbell.
4 – Push the bar in a straight line.
Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance.
Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain.
Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place!
5 – Keep the elbows tucked and the bar directly over the wrists and elbows.
This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.
The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.
6 – Bring the bar low on your chest or upper abdominals.
This is the only way you can maintain the "barbell to elbow" position as described above. You may have heard the advice, "Bring it low" at almost every powerlifting competition. This is the reason why. Once again, the barbell must travel in a straight line.
7 – Fill your belly with air and hold it.
For maximum attempts and sets under three reps, you must try to hold your air. Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it. If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling.