High rep bench technique

Training Powerlifting
21

Thanks for the mention Skyzks :+1:

I think that their are a number of things that can help with strength for reps on bench. Such as:

Improve your top end strength (even if you rarely max out or don’t do much work under 3-4 reps) 5 rep etc max increases will definitely help your 10-15+ rep max numbers.

Try doing an ‘over warm up’ prior to high rep benching (I also find this works well, if not even better on squats). Example: Bench, for one set a weight that is around 80-85% of your max for just 1-2 reps…then take a good rest, say, maybe 2-3 mins, now lift a weight that’s say around 50-70% of your max and…rep the hell out of it!

Basic progression method for strength for reps (figure out what your rep max is at a weight that you really want to dominate) so, let’s say you want to bench 250lbs for lots of reps, do two thirds of your rep max with this weight three times a week, once you can do that, add 1 rep on each set. Example: Current best 250lbs x 9, Next workout: bench 250bs x 3 x 6, Next (maybe 250lbs x 7, 6, 6), Next (if you are lucky) 250lbs x 7, 7, 7. Next wave: Aim to hit 8 reps on your first set and so on.

Get your mid-upper back and triceps stronger, I find this helps quite a bit with strength and stability on the eccentric portion.

Consider some of (what some people might see as the not so important details) Example: I’ve always found with heavy or even heavyish benching that being very tall is a bit of a problem, not so much as bar path travelled, but in terms of the lift off phase. My solution, I use standard bar dumbell handles as j hooks…these are much shorter and therefore, I’m much likely to whack em in the middle of a high rep set, which I have done on a number of occassions.

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22

Awesome advice in here!
I’ve never been a good bencher, but I always found Brian Alsruhe’s technique videos on his YouTube clear and easy to follow.

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23

You don’t have to tuck your feet up behind you.

It’s also OK to get your feet out in front of you. Like in front of your knees, flat on the floor. That way, instead of driving your hips Up into the air, your legs push your hips along the bench, cramming them towards your shoulders.

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this one shows how dude is actively thinking driving his toes forward through the front of his sneakers, to keep the leg drive pressing the hips back into the bench. Not up in the air.

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Once you get the feel of pushing your feet forward to drive your hips back, it may be more comfortable for your to pull your heel back up and under your hips. That’s OK, just remember to push the feet the toes forward/hips back. Not Up!

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24

I love the over-warm idea — is 2-3 minutes enough rest between it and the main set? No problem if it is but i usually find myself taking 10 minutes before I do my weekly top set. Is this I’ll advised in general?

For upper back and triceps, right now I only do Bench/Squat/DL/OHP and power cleans in an ultra-low volume environment to preserve myself for sprinting. Would it be worth adding another lift in? And if so do you know one that won’t heavily overlap with what’s being trained in the other sets? I don’t want wendler to beat me to death in my sleep by compromising other lifts with unnecessary volume.

I actually am tall, but I have (relatively) short arms (my wingspan is only ~185cm while I’m 192cm). The only real thing I could see causing issue is that my knees will be above my hips unless I angle my shins somehow. Will that influence foot placement?

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25

I like this, I’ll practice before my next bench session. As a general question, I feel like feet forward “looks” weak* from the outside, am I hallucinating or is there some kind of mechanical advantage to bringing the feet way back?

*not saying this in a juvenile way, more that when I imagine myself doing it I struggle to envision it being tense and powerful. Is that unfounded?

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26

This guy makes things pretty short and uncomplicated. I just grabbed a bunch of his videos about feet and keeping your butt down. Maybe some useful stuff in there.

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27

A true hero, thanks for this. I have no ability to determine good info from bad info so pointing the right stuff out is crucial

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28

It isn’t any more difficult than sorting out any other good ideas from bad. You can find experts who contradict each other in nearly any discipline.

For lifting advice, I just look for people with achievements that surpass mine in lifting and/or a good track record of coaching. Ideally both, like Wendler. If they can explain themselves clearly, they are probably worth listening to.

This has resulted in me being criticized by people stronger than me for, among other things, using 5/3/1, squatting too deep, using touch-and-go deadlifts in training and not doing a competition pause on my bench, even though I have no aspirations of powerlifting.

I don’t regret doing any of that stuff because it has all worked out well for me and what I want out of lifting weights.

29

Setting up with feet in front might feel “weak.” Lots of people tuck their feet.

But it might feel “tight” and “strong.” Who knows? Some lifters do it that way.

If you feel like it, move your feet and try it out. If it looks too dumb to be useful, don’t get caught up and confused worrying about it.

If you’re undecided, Test it Out! Set up with your feet tucked, get tight, then have one of your gym bros shove your knee or hip and try to jostle you. See how stable and tight you are.

Then set up with your feet out front, and have your friend try to shove you around on the bench the same way. See if it feels more stable and strong on the bench than the other way.

30

I just restarted my 5/3/1 cycle with a few days break. Got 10 with no hip lift but I still felt sore from last bench 3 days ago so I don’t feel awful about it.

New issue is that this makes my lower back a little strained? I’m not hurt but I feel like this is indicative of an issue. How do I fix?

31

Take this advice with a grain as salt, as im pretty much a beginner, but Imo if you ever want to be a strong bencher you have to really hammer accessory work for the triceps, upper back, delts, etc. I personally dont think just the main compounds are going to be enough, if your goal is a strong bench.

32

If you’re doing the powerlifter super arch, dont.

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