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INTRODUCTION
Bench Pressing is THE most popular weight resisted exercise performed, yet few achieve or even approach
the results they are capable of. Too often training systems and techniques are emphasized incorrectly resulting
in stagnation and slow progress. Regardless of whether one has natural bench pressing talents or not everyone
has the ability for great advancements if you apply yourself correctly. Proficiency and maximum improvement is
attained through diligent and consistent training on the right program.
The program and details outlined in these pages are the product of much thought, distillation of ideas and
principles, and personal trial. A multitude of training methods, assistance exercises and workout philosophies
boiled down to a program that I now use with total conviction and recommend with the same assured
confidence to the beginner, intermediate or top caliber lifter alike, interested in increasing their bench press.
By following this program and adopting the philosophies described will not only increase your bench press
but will also promote excellent upper body development as the two should, and do, go side by side. The bench
press is an interesting exercise and challenge, an enjoyable exercise, and one of the most gratifying ones. Take
your incentive from my own results, understand and believ(' the principles and enjoy the progress you
make- Train hard and begin to feel good.
With Confidence,
Dynakaz 1981
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5 ~ 3
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117583
PREFACE
ESSEX COMMUNITY COllEGE
JAMES A. NEWPHER liBRARY
!\ALTIMORE COUNTY, MARYLN--lD
This bench pressing program is not just one of
specialization, it can be incorporated easily into a
powerlifting framework, bodybuilding routing or
strength training regimen. With details explained
later it is based on a four phase cycle lasting around
16 weeks, though this duration can be varied. How-
ever, a bench pressing program should not merely be
a list of exercises, sets and repetitions, there are
many farther reaching aspects to be considered. I will
endeavor, in these pages, to explain in detail each
and every relevant aspect that I feel is important in
guiding lifters along the path of greater bench press-
ing ability and upper body development. My con-
cepts and philosophies on bench pressing vary con-
siderably from those expressed by others. I feel it is
therefore essential to explain these philosophies now
for emphasis and in so doing possibly denounce
some popular misconceptions.
To encapsulate my training philosophy would be
to say "train hard and fast", but there is much more
involved than can be explained in that short phrase.
Primarily you need to divorce yourself from a pre-
occupation with maximal weights, be it singles or low
repetitions, where weight and not work is the moti-
vator. Constantly testing yourself with maximal
poundages is a self-indulgent step into staleness,
slow gains and discouragement. Believe in the notion
that if you build useful muscle greater strength will
accompany it. FOR 75% TO 80% OF THE TIME THE
KEY WORK IN BENCH PRESS TRAINING IS INTEN-
SITY-WORKING FOR SPEED AND MUSCLE EX-
HAUSTION, INCREASING WEIGHTS GRADUALLY
ONCE THEY HAVE BEEN ACHIEVED SATISFACTORI-
LY. Consistency ofthis approach, performing smooth
and proficient sets and repetitions over a long period
of time, will build the muscular basis for substantial
strength gains and ward against premature peaking
and staleness.
Only in the last four weeks of the overall cycle
should poundage take over as the prime motivator.
During this period believe in the ground work you
have laid and expect rapid gains in the poundages
capable of being handled from workout to workout,
but always, know yourself and listen to the messages
your body is giving you-don't over-extend yourself
and get discouraged. Intuitively you should know
your capabilities. be reasonable and honest with
yourself and you will realize your true immediate
potential and develop a perfect working relationship
with yourself to promote even greater advancements
in the future.
'
..

BENCH PRESSING snu AND TECHNICALITIES
The basic concept of lyiiig on a bench and taking a bar from arm's length to the chest and back is a very simple
one. However, bench pressing with maximum efficiency and power is an extremely exacting art relying on many
major and minor principles and utilizing the coordination of the many muscles involved. While there is no one
universal style that is perfect for every lifter-hand spacing, d<;gree of arch and foot placement being the most
individual variables, there are other aspects that should be applied by all lifters. In this section I would like to
consider all these intrinsic aspects of bench pressing technique as correct form is an important feature in
increasing bench pressing ability and accompanied muscle growth.
Psyche
All too often lifters wilf psyche for the squat
and psyche for th.e deadlift but when it comes to
bench pressing it appears that because of the supine
nature of the lift their aggression is also flattened.
Psyche and aggression for the bench press is as
equally important as it is for the other two lifts.
Prepare yourself mentally before you approach the
bench, don't linger too long on the bench either
sitting or in the pressing position, take a firm, tensed
hand-off, lower the bar with controlled determina-
tion and explode off the chest, fighting all the w'ay to
the lock out. Psyche can manifest itself from within
or from without, whatever way, be determined and
be aggressive for workout sets and competition maxi-
mums alike. Respect the bench press and you'll be
more respectable at it.
Grip and Grip Spacing
As mentioned previously, grip spacing is an indi-
vidual matter, dependant largely upon structure and
musculature. The width of the grip governs the
relative muscle actions and outputs. A narrow grip
requires greater triceps and deltoid strength and less
pectoral strength than a wide grip. The maximum
grip allowed in competition is 81 em. or 32 inches
measured between the forefingers. I take a 28 inch
grip, which is relatively narrow for a lifter my height,
but is the one I feel most comfortable with, fearing
pectoral tears any wider. In order to make full use of
all the involved muscles a wide to medium wide grip
is preferable.
On gripping the bar itself the thumbs should be around the bar and not back with the fingers. This permits a
tight, secure grip, and allows the bar to be squeezed helping tighten the forearms and upper arms during the lift.
With this real grip the wrists can b ~ held extended and rigid allowing a more direct pushing force at the chest.
Foot Placement
Again an inqividual arrangement but it's important to realize that most of the body's stabiltiy and a degree of
the pushing power comes from the legs. Consequently the feet should be/positioned uniformly on each side of
the bench in a position that gives the greatest solidity through the legs to the adopted body position without
encouraging the buttocks to lift clear of the bench topAduring the lift. Consider this carefully and build the
platform up with secure.plates or blocks to achieve the most powerful position.
Body Position/ Arch
Along with grip spacing and foot placement arching is the third area in bench pressing technique that may vary
from individual to individual. The degree of arch that a person can achieve is dictated somewhat by a person's
anatomy .One reason tor arching is to raise the chest higher, thereby lessening the"distance the bar is pressed. By
arching the back the chest is pushed higher promoting the pectoral muscles to the greatest degree of work and
therefore would more naturally accompany wider grip bench presses than ones performed with a more moderate
grip. Generally, the heavier the lifter the less ability there is in acquiring an arch, nevertheless, it's important to
feel compact. Again, never arch to the extent that the buttocks are in jeopardy of raising clear of the bench top
during the lift.
Regarding body position there are some obvious but nonetheless important points to observe. The body
should always be distributed evenly on the bench for maximum stability; and at a position sufficiently close to
the uprights so that the adopted body position can be maintained while securing the grip and hand-off, but not
so close that the bar might touch any part of the uprights while it is being pressed.
Bench Dimensions
Having just considered foot and body position it's an appropriate point to mention bench height and width.
The present International Powerlifting Federation (J.P.F.) rules'state only hei_ght.45 em. or 18 inches, and one
width, 30 em. or 12 inches, as being mandatory at all sanctioned meets. Many gym benches will be lower than
this, some may be higher with greater or lesser widths also. Be aware of this and make the necessary
adjustments. Never get accustomed to a bench top that's too high, build the platform up under the feet with
secure plates or blocks, nor one that's too low without assuming the same height in a meet by again building the
platform up. Also variations in width can create balance problems in a meet, try to use a bench 12 inches wide.
Be aware of these points and always check, because a meet is sanctioned, does not guarantee that the bench
will meet the I.P.F. mandate!
Position Of The Bar Over The Chest
Having assumed a stable and compact position on the bench, feet positioned correctly, and taken a grip on
the bar at the width best suited, maintain a firm and tensed condition as the bar is being handed to you from the
racks. {rake the bar, not over the throat or upper cl>est, but right over the Frown of the chest before having it
steadily realeased by the spotter/s). This position would interpret when standing upright that the arms would be
parallel to the floor, or vertically, at a position about an inch higher than the nipples. It's important to be in a
position at arm's length that affords the most control and least deviation when lowering the bar to the chest.
Lowering The Bar
From the above position, inhale deeply and lower the bar slowly and with complete control to a position no
higher than the nipples and preferably one inch below. During the descent the emphasis is on control so as to
make certain the bar is in exactly the correct starting position.With myself the bar is lowered with a maximum
acceleration of no more than 103% of the actual weight of the bar, which translates for a bench press ol 600
pounds, that on the way down the weight never exceeds 618 pounds when acceleration is taken into account.
Most weight trainees lower the bar with an acceleration equal to 130% to 140% of the actual weight of
the bar, which again for a 600 pound bench press translates as 780 to 840 pounds or 390 to 420 pounds for a 300
pound bench press. Hence the importance of a slow controlled descent. To achieve this control keep all the
muscles tight, paying special attention to forearms, upper arms, deltoids, pectorals, lats, and legs. Tuck the
elbows in towards the lats so that the triceps come into contact with them to sustain this condition of
inertia-resistance to acceleration, and to be in the strongest possible pressing position. Again, keep the wrists
as upright as possible and you will be in a perfect and solid position'"to receive the referees signal in a meet or
press out a training lift.
Pressing The Bar
The overall performanceofthe press is one of coordination of muscular effort coupled with the correct trajectory
oqlath. From the chest, where little of the weight is supported by the rib cage, but rather held on tensed,
"recoil-ready" muscles, the bar is pressed with absolute acceleration by exertion primarily of the pectorals, triceps
and the front deltoids, in an upward and faceward direction. This momentum and direction takes the bar to
about 60% of completion for the medium grip pressers and about 70% for the wider grips. Initial acceleration is
more explosive with the narrower grip but shorter lived. The bar at this point should be over the upper pectorals.
At this stage the elbows should begin to flare outwards bringing them almost level with the shoulders utiliizing
side deltoid strength and maintaining the upward movement with the pectorals and now very importantly the
triceps(From this point the bar moves vertically, while exhaling, to lock-out using largely pectoral and triceps.
Triceps requirement being greater with a narrower grip. The final position of the har over the chest will be
directly above the upper pectorals or even towards the throat, higher up the body than the position held before
lowering the bar) Obviously with repetitions the first should follow the path described while subsequent ones
will need minor adjustments at the beginning of the descent to bring the bar back down to the correct pressing
position. It's the pathway of the first repetition that lays the foundation for faultless competition singles.
The_Head
During bench pressing the head does not play an insignificant role: Once the bar has been correctly positioned
overthechestyoureyesshould be focused on the pointofthechestwhere the bar will come to rest. The bar will be in
the outskirts of the eyes vision and neck tensed as the bar is lowered and brought more into focus as it reaches the
chest. The head should be on the bench but not pressing into it. Pushing backwards into the bench top with the back
of the head comes with the explosion off the chest, with the eyes (if open) following the bar's progress.
So, that's bench pressing technique step by step, picking up on every detail. Once it becomes automatic
you will be bench pressing with smooth, controlled, consistent and efficient maximum power. Reviewing this
again, highlighting the main features, would serve well as a closing paragraph.
Take hand-off to a tight position over the crown of the chest, a slow controlled descent tucking the elbows
in towards the body and compacting the triceps on the lats, holding most of the weight on tensed muscles.
Muscular coordination is the main principle in the press. Pectorals, deltoids, and triceps make the initial
upwards and backwards explosion off the chest as the elbows move outwards concentrating the onus of the
lock-out on the pectorals and triceps.
ASSISTANCE EXERCISES
From the discussion on bench pressing technique and the muscular coordination indicated it follows which
muscles will be involved in suppfemental work-Pectorals, Deltoids, Forearms, Biceps, Triceps, and lats.
In an attempt to present the program details as clearly as possible, the assistance exercises for each muscle
group will first be described as far as reason, performance and technique is concerned and then included in the
overall program with sets and repetitions explained.
PECTORAlS
The bench press is the lift with which we are concerned and is the best builder and in itself the best
supplemental exercise when done with variations. The variations are:
Wide Grip Bench Press
Bench presses performed with agripnowiderthan 34 inches and not much less than 32 inches (the competition
limit). A lifterwho'scompetition grip is 32 inches would gooutto34incheswhilesomeonewith a 28 inch grip like my
own would go out to 32 inches, only lifters with short arms would go much less. Remember, you are working for
muscle exhaustion, make the muscles work and don't cheat this effort by raising the hips.
Bench Press-Varying Bar Position on Chest
Performed with either a wide grip or competition grip. It entails lowering the barto three different positions on the
chest- high (upperoectoral). medium (mid pectoral) and low(competition position or slightly lower). Thefirstset is
lowered high on the chest, second set to the mid position and third set to the.l_ow position. Again work rapidly and
strictly.
Hight on Chest
Also illustrating.
1
Wide Grip
Narrow Grip Bench Press
Mid Chest
Normal/Competition Grip
Low on Chest
Narrow Grip
Bench presses performed with a narrower than competition grip but not overly narrow. Never less than 16 inches,
as it then become more of a triceps exercise. The arms should never be quite locked out during repetitions, toe
maximize the pectoral work, and lowered to approximately the same point as a competition lift. Emphasis once
again is on working to exhaustion and maintaining body position. /
With all these assistant bench press movements, the bar should be lowered with control and performed
smoothly. Breathing is not necessary every repetition, a second breath being needed perhaps mid way through
the set, and perhaps one final gasp before the final repetition. In training I often wear rubber elbow pads to keep
the joint warm:
Deltoids
The delt-oids are used more in bench pressirlfl than often given credit for. The front deltoids especially are
instrumental in the drive off the chest and in controlling the bar in it's continued movement upward and toward
the face. The side deltoids come into play as the elbows move outwards toward the shoulder line, and work on
the rear deltoids is important to maintain a strength balance in the shoulder girdle so helping to prevent shoulder
injuries.
The exercises I prefer in working these muscle groups are front deltoid raises and side lateral raises with
dumbells and tennis backhand cable extensions.
Front Deltoid Raise
Raising the dumbells simultaneously with hands maintained in the knuckles up position, raise them slightly
above shoulder height. While the exercise should be performed with a degree of strictness fairly heavy weights
should also be built up to.
lateral Raise
A stricter movement than the forward raise, slightly twisting the back of the dumbells upwards as they reach
shoulder level and controlling them as they are lowered.
Tennis Backhand Cable Extension
For the rear deltoids I prefer the more direct resisistance of cables. Keep the elbow just partially unlocked
throughout the whole exercise and pull from across the body to full lateral extension. Bent over lateral dumbell
raises are a good alternative if cables are not available.
All of the shoulder work should be performed without too much rest, with intensity and singlemindedness.
FOREARMS/BICEPS
The importance of this combination ol muscle groups is that they tighten up on each other as the bench
press is lowered. As already emphasized this tightness is important to bench pressing success. To achieve this I
use three exercises, most importantly the seated hammer curl and also the standing curl with an E-Z-Bar and
concentration curl.
Seated Hammer Curl
Performed sitting on the end of a bench, the dumbells held with weights/thumbs forward. Curl the
dumbells, maintaining their forward position and without excessive movement of the upper arm, to about l4 of
the possible movement and lower with control. Heavy weights should .be built up to.
Standing Curl
A normal strict standing bicep curl using an E-Z-Bar.
Concentration Curl
Performed seated with the elbow tucked against the thigh just above the knee. Curl the dumbell to produce
maximum contraction of the biceps and lower slowly. Work both arms alternately with little rest.
TRICEPS
Triceps strength can often be the deciding factor in locking out a heavy bench press, and is therefore of
premier importance and worthy of the most conscientious and exhaustive effort. I use a total of three exercises,
though two of these are alternated for reasons I will explain. The main exercise used is the lying tricep push on
'

an E-Z-Bar. The other two being the prone tricep extension and tricep pushdown. The prone tricep extension is
notorious for causing elbow problems and pain because of the intense stress placed on the fulcrum-:cthe elbow.
It's an excellent tricep exercise but rather than endure elbow pain I use it of!ly once per week, an 'moderately
light at that, alternating it with the pushdown. If you have any untoward pain fmnu>erformi his exercise I
would recommend using only the pushdown.
Lying Tricep Push
Using an E-Z-Bar, and keeping the elbows close to the body, the exercise consists of a push from a pos-itior(
just off the chest to not quite locking the arms out, keeping the triceps under constant tension.
Prone T ricep Extension
Performed using an E-Z-Bar with upper arms maintained in the vertical posistion and elbows tucked in as
the bar is lowered to the top of the head and arms then re-extended.
Tricep Pushdown
A very deliberately performed pushdown using a lat machine.
LATS
The lats should form the main base off which the bench press gains its initial impetus off the chest and the
better the start the greater the drive. The lats can absorb a lot of work so it's important to work them hard. Also,
no matter how isolated a lat exercise may be the biceps and forearms are also worked, and moreover, worked in
an action. similar to the bench pressing movement, giving the exercises a twofold importance. The exercises I
prefer as most effective are the close grip chin, preferably using a V-Bar, the one arm row, a seated rowing
movement and wide grip pulldown to the chest.
Close Grip Chins
A V-Bar provides a better position for performing these chins. Incline the body backwards so that you can
,Pull yourself up and try to connect your hands to your chest, resist on the way down and extend fully. Build up to 15
repetitions before adding weighted resistance.
One Arm Row
Supporting one hand on a bench in a bent over position pull the dum bell up close to the chest and lower
slowly. Twisting the front of the dumbell in at the bottom. Consciously think about working the lats and
raise the upper arms as high as possible. Work fast, almost alternating arms without pause throughout.
Seated Row
Requires a pulley arrange-
ment at about waist level when
sat on the floor. Secure the feet
at an adequate distance from
the machine to allow complete
tension. Again concentrate on
the lats and pull the upper arms
to the sides of the chest and
welt back. A narrow underhand
grip pulldown on a normal lat machine can be
substituted if the required pulley arrangement is not
available.
If pulley not available .use: Narrow Underhand Grip Pulldown
Complete row with arm tucked
close into body
..
. Wide Grip Pulldown to Chest
Performed either seated or kneeling and facing the fat machine. Taking a wide grip pull the bar down, or attempt
to, to the position the bar hits the chest.in the bench press. Resist the weight on the return and extend fully.
I 1 .
PROGRAM DETAILS
Having considered in detail the underlying training philosophies, the techniques and the assistance
exercises concerned with bench pressing, it is time to lay them out in a detailed program. The whole program is
based on a four-day-a-week workout schedule, taken, for myself, on Monday, Tuesday, Thursday and Friday,
although this could obviously be any combination of the same sequence of workout and resting days.
Progressing through a 10, 8, 5, 3 and 2 repetition cycle on the bench press, peaking to correspond normally with
a contest, it is broken up.into four phases, each lasting four weeks, and can be best explained taking each phase
individually, from the Base Training Phase through Phases A, B, and C.
BASE TRAINING PHASE (Approximately 4 weeks)
This phase provides the basic groundwork for the cycle and could be extended or reduced in duration to suit
individual needs and planning. The emphasis is most certainly on intensity, variation of bar position on chest
and assistance work to develop a good muscular basis.
Monday
1} Bench Press, competition style and grip. Warm up,
then 3x10
2) Wide Grip Bench Press, varying bar position on chest
3x10
3) Narrow Grip Bench Press 3x10
4) Front Deltoid Raise 3x10
5) lateral Raise 3x10
6) Tennis Backhand Cable Extension 3x10
Tuesday
1) Lying Tricep Push (Inclusive of 2 warm up sets) 6x10
2) Prone Tricep Extension 4x10
3) Seated Hammer Curl 4x10
4) Standing Curl 3x10
5) Close Grip Chins 3xMax
6) Seated Row 3x10
7) One Arm Row 3x10
8) Wide Grip Pulldown to Chest 3x10
Thursday
1) Bench Press, competition grip, varying bar position on
chest. Warm up, then 3x15
2) Wide Grip Bench Press 3x10
3) Narrow Grip Bench Press 3x10
4) Front Deltoid Raise 3x10
5) lateral Raise 3x10
61 Tennis Backhand Cable Extension 3x10
Friday
1) Lying Tricep Push (Inclusive of 1 warm up set) 5x15
(lighter in weight and sets performed faster than
Tuesday)
2) Tricep Pushdown 4x10
3) Seated Hammer Curl 4x10
4) Standing Curl 4x10
5) Close Grip Chins 3xMax
6) One Arm Row 3x10
7) Seated Row 3x10
&J Wide Grip Pulldown to Chest 3x10
Again the emphasis is on intensity and speed throughout the workout, not on weight, maintaining strict styles
nevertheless. Increase all poundages gradwilly and only after all sets have been achieved fully.
PHASE "A" (4 weeks)
The repetitions on the main bench press sets are reduced, but speed is still an important factor. Again,
Monday is the heavier day on. bench press-with heavy lying tricep push following Tuesday.
~ n d a y
1) Bench Press, competition style and grip. Warm up,
then 4x8
2) Wide Grip Bench Press.varying bar position on chest
3x10
3) Narrow Grip Bench Press 3x10
4) Front Deltoid Raise 4x10
5) lateral Raise 3x10
6) Tennis Backhand Cable Extension 3x10
Thursday
1) Bench Press, competition style and grip. Warm up,
then 4x10
2) Wide Grip Bench Press, varying bar position on chest
3x10.
3) Narrow Grip Bench Press 3x10
4) Front Deltoid Raise 4x10
5) latera[ Raise 3x10
6) Tennis Backhand Cable Extension
Tuesday
1) Lying Tricep PuSh (InClusive of 2 warm up sets) 6x10
.2) Prone Tricep Extension 4x10
3) Seated Hammer Curl 4x10
4) Standing Curl 3x10
5) Close Grip Chins 3xMax
6) One Arm Row3x10
7) Seated Row 3x10
8) Wide Grip Pulldown to Chest 3x10
PHASE "B"(4 weeks)
Friday
1) Lying Tricep Push (Inclusive of 1 warm up set) Sx12
(Lighter than Tuesday's-working for speed)
2) Tricep Pushdown 4x10
3) Seated Hammer Curl 4x10
4) Standing Curl 3x10
5) Close Grip Chins 3xMax
6) One Arm Row 3x10
7) Seated Row 3x10
8) Wide Grip Pulldown to Chest 3x10
The repetitions on the main bench press sets are again reduced but still 'f)eed and intensity is important.
Monday remains as the heavy day on the bench press with heavy lying tricep push again the following day.
Monday
1) Bench Press, competition style & grip, Warm up, then
4x5
2) Wide Grip Bench Press-Lowered to competition posi-
tion on chest 2x10
3) Narrow Grip Bench Press 2x10
4) Front Deltoid Raise 4x8
5) Lateral Raise 3x10
6) Tennis Backhand Cable Extension 3x10
Tuesday
1) Lying Tricep Push (Inclusive of 2 warm up sets) 6x10
2) Prone Tricep Extension 4x10
3) Seated Hammer Curl 4x10
4) Concentration Curl 3x10
5) Close Grip Chins 3xMax
6) One Arm Row 3x10
7) Seated Row 3x-10
8) Wide Grip Pulldown to Chest 3x10
Thursday
1) Bench Press, competition style & grip, Warm up, then
4x8
2) Wide Grip Bench Press-Lowered to competition posi-
tion on chest 2x10
3) Narrow Grip Bench Press 2x10
4) Front Deltoid Raise 3x10
5) lateral Raise 3x10
6) Tennis Backhand Cable Extension 3x10
Friday
1) lying Tricep Push (Inclusive of 1 warm up set) 5x12
2) Tricep Pushdown 4x10
3) Seated Hammer Curl 4x10
4) Concentration Curl 3x10
5) Close Grip Chins 3xMax
6) One Arm Row 3x10
7) Seated Row 3x10
8) Wide Grip Pul!down to Chest 3x10
During this phase of the cycle varying the position of the bar on the chest on some of the bench press sets is
dropped so as to concentrate on hitting the correct groove. Front deltoid raises are decreased in repetitions on
Monday so that more weight can be handled and work load on this exercise reduced slightly the following
Thursday. Concentration curls replace the heavier standing curl to save undue stress on the elbows as the bench
press weights increase.
PHASE "C" (4 weeks)
This phase represents die four weeks upto a contest or peak. Poundage building is the primary object on the
bench press as work becomes less intense, more rest is taken between sets and the repetitions are lowered to
three's and two's. Work on the assistance exercises remains intense while some exercises are omitted and
weights should be rerl,ced to concentrate total effort and energyon the heavy bench presses.
Monday
1) Bench Press, competition style & grip, Warm up, then
1st week 4x3, 2nd week 3x3, 3rd week 2x3,
4th week 2x2
2) Wide Grip Bench Press-Lowered to competition posi-
tion on chest 2x10 (Pauses on last 5 reps)
3) Narrow Grip Bench Press 2x10
4) Front Deltoid Raise 3x10
5) Lateral Raise 3xl0
Tuesday
1) Lying Tricep Push (Inclusive of 2 warm up sets) Sx10
2) Tricep Pushdown 3x10
3) Seated Hammer Curl 4x10
4) Seated Row 4x10
5) Wide Grip Pulldown to Chest 4x10
Thursday
1) Bench Press, competition style & grip, Warm up, then
3x5
2) Wide Grip Bench Press- Lowered to competition posi-
tion on chest 2x10
3) Narrow Grip Bench Press 2x10
4) Front De]toid Raise 3x10
5) lateral Raise 3x10
Friday
1) Lying Tricep Push (Inclusive of 1 warm up set) 4x10
2) Tricep Pushdown 3x10
3) Seated Hammer Curl 3x10
4) Seated Row 3x15
5) Wide Grip Pu!ldown to Chest 3x15
Obviously during the week just prior to a meet, the last seven days of this cycle, the week:s workload will
differ. Regardless of how you work your weekly schedule, Monday or Tuesday should be your last heavy bench
press workout, following the Phase "C" Monday workout completely, followed by the normal Tuesday workout
but with reduced poundages. If the meet is Sunday I would normally add 4 sets of 10 repetitions with ligbt
weights (135 to 200 for myself) on the Thursday, other than that the cycle is complete and it's time to prove n ~ s
progress with a maximum in the meet.
Throughout this cycle the different phases are merely adaptations ot the pnmary base training phase.
Rather than just explain how to gradually work towards a peak I have outlined each transition. Apart from
proving a lengthy and in parts repetitious procedure I do feel that by doing this it has allowed the intricacies of
change to be more apparent and the intentions more easily understood.
When performing this cycle of workouts there are some important considerations necessary. If you are not
'
iSSEX CQM,\1Ut-JlTY COLLEG'::
JAMES A. NEWPHER
in the base training phase start with less sets and gradually build up to the
full amount. Exercise good sense in choice of poundages throughout the whole cycle. Remember, until the last
four weeks, the accent is on work and intensity not poundage. Wait until all sets can be proficiently
accomplished before increasing any weight, and then make only the increases you realistically feel capable of.
An understanding of your own capabilities should be quickly learned in respect of how much to increase in
poundage when the repetitions drop from 8 to 5, or how much to decrease from this poundage to successfully
achieve 2x10 for the wide grip or narrow grip bench presses. Don't over extend yourself as this could lead to
frustration and staleness.
VARIATIONS
One of the keys to continued progress is an enthusiastic attitude. Becoming stale on a program affects this
enthusiasm adversely. This program is designed to deter against any such retrogression but that does not
guarantee that with some lifters it will not happen. As stated earlier, always listen to the messages your body is
giving you, If on the occasional day you just don't feel up to it, relax and pick up afresh on the next workout
day. Don't be afraid to occasionally reduce the number of sets if you are slightly fatigued. If you are not totally
comfortable with a certain assistance exercise replace it with one that you prefer that has the same actions or
omit one or two if time and energy so dictates but make sure to keep the key assistance exercises-Front deltoid
raise, hammer curl, lying tricep push and at least two back exercises as well as all bench pressing
If a lifter is a beginner or there is a long time to train before any given meet the duration of the cycle should
be prolonged. Complete Phase "B" of the cycle, take a' week layoff and recommence at the beginning again
adjusting the. length of the base training phase if necessary. It can be adapted in this way to suit any time period,
any situation, while all the time building an excellent muscle base.
CONTEST DAY
. At the contest conditions will invariably be different from those of a normal workout. Remember to ta.
these into account, whether you've had to loose much bodyweight, and how your warm ups feel before settlit
on a sensiqle choice of poundage for your first attempt. Don't exhaust yourself warming up and take a !itt\
longer in between sets than you have been during workouts. Begin with a couple of very light sets to get th\
blood .flowing and then make good increases using low repetitions. A safe opening attempt should be
poundage you did two doubles with the final heavy workout. In warm up, work up to a paused single with about
95% of this poundage and judge your starting poundage from there. A typical warm up schedule for myself after
two doubles with 610 would be: 135x10x10, 225x5, 315x5, 405x3, 475x1 paused, 530x1 paused, 580x1 paused,
first attempt 610.
UHING APPAREL AND ACCESSORIES
WRIST WRAPS
A good aid for support and for maintaining the wrist in as upright position as possible. Use them wrapped
tightly for contest singles and workout sets alike, wrapping well up to the base of the hand. Remove and rewrap
after each effort. The I.P.F. permits wraps no greater than 1 meter or 39'h inches in length and 8 em. or 3.2
inches in width to be worn around the wrists. Even so, I prefer wraps a little less wide and without too much
elasticity, finding they bind better and produce a less immediate interruption of circulation to the hand.
SHOES
A solid pair of shoes with a good non-slip sole is an obvious necessity in maintaining a secure foot position
_f'
during the bench press. -
T-SHIRT
I've heard the use of a tight T-shirt recommended many times as a supportive aid for bench pressing. Bench
pressing should be a "tight" controlled movement. This is best generated from strongly tensed muscles. A tight
T-shirt can possibly help with this feeling but don't forget that you do the controlling of the bar.
BELT
I do believe a belt, not pulled ouite as tight as it would be for the squat or dead lift, is an asset in helping one
feel solid.
CHALK
A firm grip on the bar is important. It's a good practice to always chalk the hands for the heavier sets and
lifts. Also, when assuming an arch or acquiring the greatest stability on the bench, it's often necessary to chalk
the upper back and buttocks, especially if the bench top is slick.
AMMONIA
"If it helps, sniff it", has always been my motto;