Do you want to add 10 pounds to your bench? How about 20? What if I told you that I have been sitting on a program to help you add a whopping 40 pounds to your bench or more?
Do you think that sounds crazy? Or can you not wait to read it and try it?
If you are like most of us then you are going to read it and try it because adding weight to a core lift is always important. Aside from the ego factor of slapping a pair of 25’s onto your previous best lift and impressing your regular lifting buddies it also means added strength and muscle size. Really, that is what we are after at the gym isn’t it?
Keys to Benching
- Good form
- Strong Chest
- Triceps Development
- Shoulder and rotator cuff strength
No big mystery here. Yet people often skimp on the last 2 items when focusing on bench pressing more weight. But a chain is only as strong as its’ weakest link. Proper strength in the rotator cuff area will provide stability on the way up and triceps strength is responsible for the last 4 to 6 inches of the lift. As the chest emphasis becomes less the triceps requirement is more. So if you are weak in that area you will never be able to lock the weight out.
We are going to emphasize shoulder and triceps work over chest work. This program is based around working chest/shoulders/triceps on the same day. It is recommended that you do 3 days of this routine and then 1 day of your normal routine that emphasizes chest first. This will allow you to see the change in strength and offer some variety. Stretch hard during exercises and make sure to focus on going slower for the negative range of motion.
Rotator Cuff Work
- Dumbbell Side Rotations – 2 sets for 20 repetitions each side. Hold a dumbbell in the finish position of a hammer curl. With your elbow tight against your side rotate your arm bringing your hand to your body then back the other direction as far as you can go. That is one rep. Expect to use light weights to start.
- 90 Degree Dumbbell Rotation – 2 sets for 20 repetitions. Start with light dumbbells in a lateral raise position. Perform the motion with your elbows bent at a 90 degree angle. When you reach the top of the motion pause, then rotate your hands upward and press the weight overhead. Lower the weights in the exact opposite sequence.
- Rear Dumbbell Lateral Raises – 3 sets for 8 repetitions.
- Barbell Front Rows – 3 sets for 6 to 8 repetitions.
- Side Dumbbell Lateral Raises – 3 sets for 8 repetitions.
- Arnold Dumbbell Press – 1 set for 8 to 10 repetitions.
- Incline Dumbbell Flyes – 3 sets for 8 repetitions.
- Flat Bench Dumbbell Press – 3 sets for 6 to 8 repetitions.
- Dumbbell Pullovers – 2 sets for 8 repetitions.