Disclaimer: This might not work as well for people with a narrow bench grip.
I found that cycling in seated military presses for about 5 to 6 weeks and focusing on hitting a new 1 to 3 rep max while keeping my flat benchpress on the back burner yields great results. I always hit a bench PR of some sort after doing this. I also found I can’t sustain heavy military pressing week after week hence why I don’t do them year round. What works best for you guys for increasing bench?
How much do you bench?
Thick granite
what?
I’d be interested in trying this too, but would like to know more about your results - how much can you military press in relation to your bench and how much is your bench?
The first time I used this method about 2 years ago my military press was 170lb and my bench was 250lb. I got my military up to 205 and I soon after hit new bench pr of 285lb.
Nice man! How much can you hit seated vs standing?
I was trying to work my OHP for my bench and didn’t see a huge difference. My Standing OHP is poverty. Last year, I was OHPing 135x1 and hit 275, a few months ago, I built up to 145 for sets of 3, and hit 285.
I got teammates who say that OHP doesn’t have big carryover to Bench. I kinda see it that way for me, but I’m sure if I could OHP 315, benching way more than that would be easy.
make sure you do them seated. mimic bench grip and keep shoulder blades back still.
I don’t do standing anymore