More 'Explosive' Benching Power

Bigger Stronger Leaner Competitive Bodybuilding
1

I’m wondering what techniques/training methods you all know of or use to help develop faster, more explosive benching.

I bench 1-2 times a week depending on my schedule and have a day of heavy lifting (low reps) and a day of increasing weight reps (decreasing reps). I do 100 pushups a day (started about 2 weeks ago) with high energy coming up (really working the quick up on it).

I don’t have bands or chains and really can’t get them atm. So anything I do has to be in a gym without those or a power rack (sadly no gym near me has them).

I also mix in dumbell benching, incline/decline in my workouts.

Thanks in advance all.

2

I highly recomend www.criticalbench.com
The program cost $40. Not only will your bench increase, you will gain a lot more upper body strenghth.

3

Screw buying a program, search this site for articles on benchpressing techinique. And read elitefts articles…they’ve deffinitely helped me learn how to bench better, which has made my bench improve.

4

Try board presses.

5

apply force as fast as possible and lift heavy (ie: 6 rep and under range). The wieght may move slowly even though you are applying force as fast as possible due the heavy wieght involved.

I agree with previous commenter on no need to buy a book; a google search or a search of this site would probably yield good information.