Scot Mendelson’s Bench Press Workout — Strongest Man
WEEK EXERCISE SETS REPS WEIGHT
1 Bench Press 5-8 3 60% 1RM
1 Reverse Seated Peck Dec 3 10 --
1 Tricep Extensions 3 10 --
1 Hammer Curls 3 10 --
2 Bench Press 5-8 3 70% 1RM
2 Reverse Seated Peck Dec 3 10 --
2 Board Presses 3 6 60% 1RM
2 Hammer Curls 3 10 --
3 Bench Press 5-8 3 80% 1RM
3 Reverse Seated Peck Dec 3 10 --
3 Tricep Extensions 3 10 --
3 Hammer Curls 3 10 --
4 Bench Press 5-8 3 85% 1RM
4 Reverse Seated Peck Dec 3 10 --
4 Board Presses 3 6 60% 1RM
4 Hammer Curls 3 10 --
5 Bench Press 5-8 3 90% 1RM
5 Reverse Seated Peck Dec 3 10 --
5 Tricep Extensions 3 10 --
5 Hammer Curls 3 10 --
6 Bench Press 5-8 3 95% 1RM
6 Reverse Seated Peck Dec 3 10 --
6 Board Presses 3 6 70% 1RM
6 Hammer Curls 3 10 --
7 Max Out
1) Put your back into it:
Big chests do not make big bench-presses. Proper technique makes the primary movers the back (latissimus dorsi), triceps, and rear deltoids. On a standard 15-17" bench, pull your shoulder blades together so the shoulders rest on, and not off, the bench's surface. This shortens the distance from the chest to full extension and eliminates your arms' weakest range of movement.
2) Lift with your legs:
Put your body into a near-full arch when performing a maximal-lift bench-press: support your body on the toes or balls of your feet by putting your feet underneath your body and arching your back. Squeeze the bench between your thighs to stabilize your body and use leg drive to initiate the lift from the bottom.
Try to slam your heels through the ground on the decent to help keep your arch. This works for people who lift flat footed and on the toes. Just ask the Metal Militia guys.
3) Train for triples:
Dedicate one work-out per week to the bench-press, performing 5-8 sets of 3 reps with 5-7 minutes between sets. Use 60% of your 1-repetition maximum (1RM), adding 5-10% per workout.
4) Emphasize tricep, rear deltoid, and brachialis development:
Following the above 5-8 sets of bench-press, perform one exercise for rear deltoids, one exercise for triceps, and one exercise for the brachialis. Perform 3 sets of 10 repetitions with 2-4 minutes between sets.
Using a seated pec deck machine (used for crossing the arms in front of the body), reverse the motion by facing the opposite direction and moving your arms backwards.
Choose either A) tricep extensions or B) board presses (place a 4x4 board on the chest and perform bench-presses within this partial range of movement).
The brachialis is a muscle on the outside of the bicep that supports arm movement at the elbow. Perform hammer curls (bicep curls where the thumb is kept pointing to the ceiling and the palm is not turned upward) to address this bodypart.
5) For safety, do not use a "false-grip", where the thumb is placed under, rather than around, the bar:
"Once I was bench-pressing with a false-grip and I got 584 lbs. to lock-out. The spotters thought I had it, so they took their hands away. The bar slipped, and 584 lbs. bounced off of my chest twice. I couldn't breathe properly for 2 months, but I had no broken bones-not even a bruise." Moral of the story: Hold the bar at shoulder-width with your thumb wrapped around the bar-safety is a precursor to efficacy… and results.
Train systematically, train intelligently, and follow the guidelines of the world's #1 bench-presser to actualize your true genetic strength potential.
Authored by Adaptagenix DC Staff