Mike is among the best benchers in the world. He has a competition best raw press of 600 lbs and a shirted press of 860 lbs. Mike’s short term goal is to press over 900 lbs equipped. His long term goal is to simply be the best!
Each month, Mike will answer bench press questions from AtLarge Customers. If you have a question for Mike, please send it to askmike@atlargenutrition.com!
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Benching raw for reps
It is pretty sweet that I can ask you a couple of questions and you will reply. First, let me tell you a bit about myself. I am a 17 year old male. I am a competitive powerlifter and I lift in the USAPL. I have a raw bench of 250 lbs at 148 lbs. I just got a bench shirt, a F6 40. I was able to hit 300 lbs after only 6 weeks working with the shirt.
My question involves my raw bench for reps. I can’t bench raw for reps for shit! I can bench 135 lbs for 10 or so, and everything after that feels heavy, but the weight keeps moving. I thought maybe I was overtrained, so I took a week off and still had the same problem so I took ANOTHER week off and NOTHING! What is going on??? Why can I only bench 155 lbs for 5, but bench 250 lbs for a max? I always bench low reps, 5 or less, but you would think I could handle 135 lbs for a lot more than 10 reps! Thanks for any help you can give.
Mark
Mike Wolfe: Ok, after reading your question the first thing I am thinking is why even worry about the higher reps? You are a competitive powerlifter, you are not judged on how much you can bench for reps, you are judged on your 1RM and you seem to be doing quite well in that department!
With respect to your comment about the weight feeling heavy, I think that training and technique are the answer. You thought you might be overtrained, but I suggest you actually may be under-trained.
You didn’t mention how many times per week you train your bench. I suggest that if you are not already doing so, that you train it twice weekly. Set aside one day for raw or shirted max effort (ME) work. The other day will be for speed (DE) and accessory work. Be sure to have at least 72 hours between sessions (Mon. and Thurs. for example). In addition, be sure to train your upper back (lats, traps, and rear delts specifically) twice per week as well. Below is a sample weekly routine:
Day One ~ ME bench or shirted work plus a heavy triceps movement
Day Two ~ Heavy back and shoulder day (3 lat and 2 rear delt/trap exercises)
Day Three ~ Lower body, abs, biceps
Day Four ~ DE bench work (speed bench with bands), or an isolation chest movement (flyes, etc.) plus 2 heavy triceps exercises
Day Five ~ Heavy shoulder and back day (3 rear delt/trap and 2 lat exercises)
Day Six ~ Rest
Day Seven ~ Rest
- You can vary the rest days, but be sure to keep 72 hrs between ME and DE bench days.
- Shirted work should consist of singles irrespective of the exercise (board work, band work etc.).
- Your raw ME training should not go above triples.
- Speed work should consist of 8 sets of 3 reps with the reps performed as quickly as possible.
- Do not exceed 6 reps with pressing movements.
- Log your workouts and go for a PR each week on your ME day.
- Shoulder and back days should consist of 4 sets of 8-10 reps per exercise. Be sure to take a bodybuilding stance and focus on the muscles being worked.
When benching, always be sure to tighten your entire body and squeeze your upper back prior to beginning the exercise. Squeeze the bar as tightly as possible. This prep work provides for a solid foundation for the bench and improves your pressing power.
Follow this program for 6-8 weeks and give the 135 lbs another go. I am sure you will find the bar feels empty and you can handle it for quite a bit more than 10 reps. Let me know how it goes.
Mike Wolfe
Improving pectoral power for a BIG Bench!
I’m sure you get this all the time, but I really need your help! My benching power seems to be almost solely derived from my arms and shoulders. I’ve tried the 45 degree angle on the legs (or more), rolling my shoulders back, squeezing my shoulder blades together, expanding my rib cage, and just about any other form technique you can think of. They have helped my bench (by about 20 lbs), but as of late I am stagnated again and I feel this is due to the fact that my pectoral power is just not up to snuff. This problem has been plaguing me for years! Please help!
Thanks,
Jeff
Mike Wolfe: I can help; no worries there.
You didn’t mention in your question if you are a competitive lifter, or just lift for personal fulfillment. It sounds like you are looking for an increase in your bench as well as an increase in the size and strength of your pectoralis. This set of circumstances requires more of a bodybuilding-style focus.
First, I need you to drop the various techniques you mentioned and go back to the basics. This will include lots of heavy compound movements utilizing heavy loads and lower repetitions. The bodybuilding focus will come into play via an increased emphasis on the stretch at the bottom of the movements and a conscious contraction at the top. You will be lifting heavy, but focusing a great deal on controlled form and maintaining continuous tension in the pectoralis.
Below is a routine I would like you to follow for 8-10 weeks:
Flat Barbell Bench ~ 2 warm-up sets followed by 4 working sets of 6-8 reps. Keep your back flat and focus totally on feeling your pectoralis stretch and contract with each rep. Keep the movement smooth and controlled.
Incline Dumbbell Press ~ 4 working sets of 6-8 reps performed in the same fashion as above. The dumbbells will allow for extra emphasis on the stretch at the bottom of each rep.
Dips (weighted if possible) ~ 2 sets of as many reps as possible. Lean into them and focus more on the chest than your triceps.
Straight-bar Pushdowns ~ 3 sets of 8 reps. Give your triceps a good squeeze at peak contraction (when your arms are straight).
Dumbbell Kickbacks ~ 3 sets of 8 reps. Start each rep motionless, and pause and squeeze at full extension.
Perform the above workout once per week. Add 2 back and shoulder workouts per week (see the question above for sample back and shoulder routines).
After 8-10 weeks return to a more traditional powerlifting style bench press and I think you will be very pleasantly surprised after 2-3 workouts (it will take that many sessions to re-acclimate your nervous system to the powerlifting style benching). You can then cycle-in this routine in every 3-4 months to keep your pectoralis power in-line.
Mike Wolfe
For more information on Mike's background and achievements, see the Mike Wolfe sponsor page!
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