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Old 11-22-2013, 12:11 AM   #11
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Originally Posted by MadScientistOfMaB View Post
Should you always pause when training bench or does touch and go have its benefits? Should you train without arch or should you always/normally train like its a meet?
As far as the second part, not having your biggest arch and being a little unstable, with submaximal weight, will get you stronger. Thats why several like the floor press for an assistance movement.
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Old 11-22-2013, 09:09 AM   #12
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I am hardly a good bencher, but what i have found helps me the most is a combination of two things: volume and pauses.

When I train my bench press, I pause every single rep of every set, no questions asked. Often on lighter/earlier sets, I will pause for several seconds; same with backoff sets. I think if you are going to be forced to pause in competition, might as well get comfortable down there.

I also am a big fan of volume for pressing movements, I believe they respond quite well to it. Look at what was common in the 70's. Guys would bench, and then just do a bunch of rep sets with different grips (close grip, wide grip, etc).
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Old 11-22-2013, 09:15 AM   #13
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Originally Posted by CountryFriedMuscle View Post
I am hardly a good bencher, but what i have found helps me the most is a combination of two things: volume and pauses.

When I train my bench press, I pause every single rep of every set, no questions asked. Often on lighter/earlier sets, I will pause for several seconds; same with backoff sets. I think if you are going to be forced to pause in competition, might as well get comfortable down there.

I also am a big fan of volume for pressing movements, I believe they respond quite well to it. Look at what was common in the 70's. Guys would bench, and then just do a bunch of rep sets with different grips (close grip, wide grip, etc).

I agree, reps and pauses does the trick. Recently incorporated 2-3 backoff sets with a long paus - 5s or so and its great. Time with the weight in your hands increase quite aloy if you bench a set of 5 with 5s paus ;-)
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Old 11-22-2013, 09:21 AM   #14
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Get your form checked. If you have crap form and you progress with it, you are building crap on top of crap, then what do you have?

Yes crap.
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Old 11-22-2013, 10:08 AM   #15
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Hi guys, The bench is my favorite lift although I am naturally crap at it. Until I found the Russian and Eastern block way of training. The principles are simply train it 3-4 times per week, with lots of sets and reps between 2-6 and weights between 75-85% with minimum amount of assistance than necessary. When I changed to this way of training my bench went from 175kg/385lbs to 192.5kg/425lbs in the space of 6 weeks. Hope that helps
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