I’ve got some mind blowing information today. It’s a closely guarded secret amongst Elite coaches and lifters.
I am going to reveal the best exercise to build your bench press, and your squat and deadlift too.
I might also add in a few tips at the end.
Waited long enough?
OK, here is the best exercise to build your bench press:
The one that works your specific weakness.
Yup.
That’s it.
There is no one magic exercise or secret to improving your lifts and fixing your sticking point.
Why?
Because we are all different.
I am going to tell you how to fix your bench press or any lift with properly chosen Assistance exercises though. This is where you’ll need to put your phone down and pay attention (unless you are reading this on your phone).
To fix a weak point in the bench press or any of the major lifts you have to know where you fail or where your technique breaks down. You will fail or have a technique issue due to fatigue or overload. The same failure that occurs at a max weight will 99% of the time be the same failure that shows up under fatigue.
EG:
On the bench press your upper back flattens out as you press on a max attempt. Pretty common right?
Well, if you are taking a max attempt flaws occur QUICKLY and can be more dangerous than ones that occur from fatigue.
If you are doing 5 reps at an RPE 10/80% on the bench, the same flaw that occurs under a max attempt will show itself due to fatigue, but is far less dangerous.
This is a cornerstone of my programing in the TPS Method.
Induce flaws through fatigue. Then fix them with the right Assistance work.
So, how do we apply this?
You’ve got to leave the ego at the door and figure out where you fail at each lift, and why.
We all fail at one of three points for the most part:
- The Hole
- The Middle
- The Lockout
There are a lot of very good exercises to improve each position on all three lifts. There is no one magic exercise to work for everyone.
Set up a camera and record your sets.
Look for where your technique starts to fail and also where it really fucks up. That will tell you what you need to work on. Having a GOOD coach makes this easier because they should be doing this for you.
Let’s use the bench press as an example.
“Lifter A” is weakest at the bottom, or off the chest. While a Close Grip 2 Board Bench is an AWESOME Assistance lift for the bench, it’s not going to do shit for this person. They need to choose something that builds the bottom of the bench.
Maybe a Paused Floor Press, and most likely some mid back work and lats.
“Lifter B” is weak in the middle of the lift.
What is going to work better?
A Pin Press 2” off the chest for moderately heavy sets of 3-5 reps or a 4 Board?
Yes. The Pin Press.
“Lifter C” is weak a lockout.
Do they need more floor presses or more high board work and triceps?
The answer is clear if I explained my self properly. Tri’s and higher boards will help far more.
One of Louie’s main principles in Westside is to work your weakness.
He’s 100% right.
I’m a big fan of working your weakness with volume and perfect technique. Hitting maxes all the time only reinforces weaknesses. It feeds your ego though.
I explained this while coaching a group this morning. If we allow you to keep going on in a set once fatigue has revealed a serious technical flaw, all we are doing is reinforcing the shitty movement pattern (bad technique). Far better results will come from using a weight that you can execute all of the desired reps with as perfect form as your level of experience allows.
Perfect practice makes for perfect competition.
And the tips as promised:
- Stop taking maxes all of the time on everything (this is more common than you think). Save it for the platform.
- Stop working at 90%+ all the time (again, more common than you think)
- I don’t care what your program says. If your ass is shooting up out of the hole on you second rep of a set of 5, stop. I see this all the time. I saw it this morning. Either the weight is too heavy or you don’t know how to execute the lift properly; or both. Lower the weight and do it right.
- Shitty movement reinforces itself. Move as perfectly as you are capable of.
- Choose exercises to build a lift that will work for you and your weakness.
- If your form hasn’t improved in a while, get a new coach.
- Follow a program that has all of this accounted for in it. (Shameless plug for TPSMethod.com)
I can go on all day, but if you implement these tips and choose Assistance exercises that build your weakness you’ll be hitting new PR’s soon!
Did you miss last week’s log?
It’s a good one.
Read it here
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Vincere vel mori
C.J. Murphy
February 11, 2021
