Big Bench Tip #4 – Non-Bench TrainingPosted: October 16, 2014
You all will love today’s tip. It results in larger ego muscles, a huge upper body, and most importantly, when these results cause people to ask ‘how much do you bench’, you actually can say ‘a lot’ (I don’t , however, recommend using that exact reply to customs agents…or other law enforcement agencies, they generally aren’t amused…so I’ve heard).
I call this the non-bench training to train your bench.
I generally don’t follow workouts you find in the literature. I don’t believe in one size fits all workouts, and feel a lot of them are posted to sell magazines or web site views. I also generally don’t believe in ‘workouts’. Notable exceptions are some of the proven strength training program templates you find out there and, of course, BWOW. That painfully long introduction is to say this isn’t going to be a workout plan. It is meant to tell you what to train to build a bigger bench.
Pectorals do not build a big bench. Your pectorals are simply one piece of the puzzle. A powerful bencher has learned how to turn their entire body into a bench pressing machine. Your pecs help you drive the bar off the chest, but they do not do it alone. If you do not have a powerful back, your press off the chest will be weak. Did I mention that if you do not have a powerful back, your press off the chest WILL be weak? A powerful back gives you stability at the chest. Working jointly with your biceps, it allows you to control the bar as you bring the bar to your chest. Pressing with a strong back is like pressing off a granite slab, it helps you thrust the bar explosively off your chest. A strong back is also responsible for a huge upper body, and the classic v-taper.
Strong pectorals do not help you with a strong lock out. Your pecs can help you press the bar, but as we discussed in Big Bench Tip #1, finishing the bench is about locking your elbows, not pressing the bar up. A strong lockout is created with powerful triceps. What is the sticking point in your bench? It’s the point where your pecs begin to weaken, and your triceps must begin to take over the lift. Your triceps play a major role in half of your bench press. They also play a major role in over half of your arm size…
How do you put this knowledge into action? A good training program balances upper body pushing with upper body pulling. You should have as many pulling sets in your weekly program as you do pressing sets. Given it is a smaller muscle group, your triceps don’t (necessarily) warrant as many weekly sets as pushing or pulling, but they do warrant more than the finishing isolation exercise on chest day (and they really should never be insulted with tricep kickbacks). Include at least 3-4 sets of a compound lift for the triceps, and then finish them off with the isolation exercises.
Including the right non-bench bench press training in your program will build an impressive bench press as well as an attention getting, balanced upper body build.