Ryano Bench Press Q&A

[Ryano]

Originally Posted by LtL

What are your top three bench assistance exercises?

LtL

Bench, bench, & more heavy bench! LOL

I like flat bench with the Titan Super Ram, board presses, & band presses(NOT reverse bands). Really anything that will hit your tri's heavy & hard. Tri's are where shirted benching is. The shirt handles the weight at the bottom of the press. The tri's are what locks it out.

[BendtheBar]

Do you believe there is any one single approach a younger trainee can use to get his bench up as quickly as possible?

[Ryano]

Originally Posted by BendtheBar

Do you believe there is any one single approach a younger trainee can use to get his bench up as quickly as possible?

You can increase your bench three ways:
1. Get Stronger
2. Improve your technique
3. Get gear/better gear

We all strive to get stronger. Everyone knows you do this by lifting heavy, consistantly, with proper nutrition and sleep. With proper nutrition, I don't mean AAS.

Technique is the fastest way to improve any lift. Proper technique will not only allow a lifter to make gains quicker, but keep them safe while hitting the bigger numbers.

Gear is gear. I don't recommend anyone getting in gear until they have a good grasp on #1 & #2. Any lifter needs to have a good strength base to use gear and good technique since extreme loads can cause more damage to bones/joints if things go wrong. Once entry level gear is mastered, a switch to better(more advanced) gear will make those PR's go up.

[TitanWIP]

Do you think programs that have you benching heavy every week like Westside are good for raw lifters?

[Ryano]

Originally Posted by TitanWIP

Do you think programs that have you benching heavy every week like Westside are good for raw lifters?

Yes. I think the principles are the same for building muscle and getting stronger, gear or not. Maybe the % need to be adjusted some since you're not handling extreme weights but you still need to work both muscle types to get the maximum benefit of your training. So benching twice a week is needed raw or geared. DE(speed) & ME(heavy) days. Just make sure you still take a day or week off for deload when needed.

[TitanWIP]

What back work do you do to help your bench?

[SeventySeven]

What technique do you use when benching? Elbows in, Flared? Feet flat or brought back?

[LtL]

What kind of belt do you use to secure your shirt?

LtL

[Ryano]

Originally Posted by TitanWIP

What back work do you do to help your bench?

I do lat pulls, db rows, seated rows, H-rolls, lateral raises, and use a rear delt machine. I don't go heavy on any of these since they are just support lifts. Heavy enough to stay in the 10-15 rep range.

[Ryano]

Originally Posted by SeventySeven

What technique do you use when benching? Elbows in, Flared? Feet flat or brought back?

I tuck my elbows at the bottom of the lift and flare them at the top. My feet are wide, tucked back and on toes(unless the federation requires flat feet).