A few years ago I wrote my Top 5 for the Squat, Bench and Deadlift series and I think you all liked it.
I decided to add to it as your current mood changes a lot, and so do the exercises you use.
AND: I decided to give this one a twist.
Instead of giving you my Top 5 Exercise for the Bench Press, I am making it better.
I am giving you my Top 9 Assistance Exercises for the Bench Press
You see, my Top 5 might SUCK for you.
It depends on where you are weak on the lift, so I am giving you my Top 3 for each position.
Since the Law of Individual Differences says that we all are unique and what works for me, might not work for you I am spelling it out for you.
Don’t forget, that you can use the other exercises even if you are not weak in that area.
Using one for the mid range even if you are strong there is not a bad idea occasionally.
Let’s begin shall we kids?
As always, exercises in no particular order.
Weak off the chest:
1. Paused Bench Press:
Pauses work well as long as you do them right.
When the weight is paused at the chest, don’t just sit there. Reinforce all of what you are supposed to be doing!
Chest up, ass squeezed, lats locked, knees out, stay tight!
If you just pause at the bottom with little effort it will not do much to improve your bench.
How long do you pause?
I like to start with thousand counts.
Say one, one thousand in your head. And don’t rip it off fast. Say it slow.
I also like to wave up to a 5/1000 pause.
Obviously a 5/1000 pause is going to be lighter than a 1/1000.
2. Edema Bench Press
It’s like a Floor Press in that it takes your lower body out of the lift. I included this because most of you are probably Floor Pressing now, but not doing this.
Plus it doesn't suck as much because you don’t have to get up and down from the floor.
3. Static Bench Holds
These actually work all three spots, but I feel are particularity effective for the bottom and middle.
Pretty simple exercise to understand, add some bands, pause at the bottom, middle and top.
Done right, they are exhausting, but the carry over quickly, especially if you focus on holding the correct position at each pause.
How long do you pause?
Well, it depends.
Start slow.
I suggest 10 seconds at each spot. We have worked up to 60 seconds at each spot, but I think that might be too much.
For me, I found that 30 seconds pauses at each spot were the most effective, and I had to work up to that. I also like a few “reps”.
A rep is one pause at the bottom, one at the middle and one at the top.
Try to work up to 5 reps for 10 seconds with as perfect of a position at each spot as you are capable of before increasing the length of the pause.
Weak at the Middle:
1. Board Press/Paused Board Press
No surprise here.
Why?
Boards work.
What board?
This is entirely subjective.
It depends on the length of your arms, your arch and your gut size.
For most people a 2-3 board it good.
I like to use a board that is either right at or just below your sticking point.
Heavy triples work pretty well as do waving in reps up to 8.
Use pauses from time to time and stay TIGHT on the pause and drive your belly through the board.
2. Close Grip Incline Bench
This is one of my favorite Bench Assistance lifts, and sometimes a main exercise.
It really builds the middle. It teaches you to drive, and the close grip makes the triceps do a ton of work.
Yeah I know it is not all triceps, but strong(er) triceps are never a problem.
3. Single Arm Dumbell Bench (Flat, Inline, Decline)
Why?
Well, the middle needs all of the bench muscles, but the pecs and delts do a lot of work.
Single arm dumbell work makes you pay attention, especially heavy ones.
And they also use a ton of pec and front delt.
Seems reasonable right?
Weak at Lockout:
1. Board Presses
This should be no surprise. As I said above, and for all the reason I listed above, boards work.
For lockout we are looking at 3-5 boards for most people.
2. Pin Presses with and without Bands
These are a lot like boards but have a slightly different training effect because you start on the pins.
Find a pin setting about the same as the board height you would use for lockout work and start the lift with the bar on the pins. Smash it to lockout keeping everything nice and tight and where it is supposed to be, lower it back to the pins and reset.
Then do it again.
3. SSB JM Press
This is a winner!
Why?
What do you use at lockout?
Triceps.
These smash the triceps and the allow you to do it in the same basic position as you would bench press from.
They are also a lot easier on the elbows that a barbell JM Press for many.
Do them for heavy triples, and fives, and also for reps sometimes.
BONUS:
Here’s two more for overall bench improvement.
1. Bamboo Bar Bench Press
These make all of the bench press muscles stronger.
If you never did them, try them for a few weeks as a third exercise.
Stick to high reps, 12 and above.
We like sets of 20+ for maximum benefit, but you’ll have to work up to that.
2. Reverse Band Bench Row
Not only is this an incredible exercise to teach the bench but it also builds the entire lift.
Add them in as a warmup, in place of regular lat work, or all the time.
They take a minute to set up but they are well worth the effort.
And as I say, effort is as important as execution.
That’s all for this week.
I hope you like the tips here, please leave a comment and share the shit out of it.
Stay tuned for my Top 9 for the Deadlift coming soon too.
Did you miss last week’s log?
It is an important one.
Maybe the most important one I ever wrote.
Find me on Google-search for Total Performance Sports Malden, Mass. The Best Gym in Boston, Facebook too.
Oh, yeah, follow us on Instagram too.
@TPSMalden
@tpsmethod
DM ME QUESTIONS THERE TOO!
You might be featured in a Coaching Log
And @tpsmethod
SHARE THIS!
#bostonsstrongest
Vincere vel mori
C.J. Murphy
May 16, 2019
