Three tips for a bigger bench
Top Three Movements for Increasing Bench Press
Controlled Eccentric Bench- The key to a strong bench press is control, ESPECIALLY when it comes to a competition bench press. I am a big fan of controlling the downward portion of the bench for 3 or 5 second tempos with a focus on building tension as you descend. Think about pulling back a slingshot and getting ready to release it
Tempo band pull apart- When done with intent, this is a great movement to learn how to properly utilize the upper back during the bench press. A few keys on this are to make sure to squeeze your shoulder blades together, then try to tuck them down, and the. HOLD this position while you perform the pull apart. You should be thinking about replicating the pattern of your bench press, and getting the band to touch at your sternum. This one should burn if you are doing it correctly
Crossbody skull crushers and V Bar Pushdown- This is my go to superset for building strong triceps. Pair a heavy crossbody skullcrusher with higher volume V Bar pushdown, focusing on controlling the eccentric/loading portion of the skullcrusher, and then pumping the triceps full of blood with the V bar pushdown. Typically I will shoot for 6 skull crushers and 20 pushdowns
Try out these movements on your way to building a big bench!
If you need a breakdown of your form, or help incorporating these into your training, email me or tag me in a video or send a DM on Instagram @Eian_birtcher
Get after it!
