The above video is Carmine. Over the past year we have increased his bench press over 100lbs. In the video he destroys a PR at 425 lbs. Is a perfect example of how my program works.
Have you had an issue increasing your bench press? The good news join the club. It is difficult. I have trained hundreds of people and I can tell you I have something that has been moving my people past there plateau. It starts with good programming and form. Programming is essential and exercise choice is critical. So, nonlinear periodization is essential to increasing bench press. Boiled down…..all it means is that you have a light, medium, and heavy bench each week. Benching once a week is not good enough to have break throughs. A light day is below 50% of 1RM in which you make it very explosive a heavy day will start at 80% over the cycle will increase 95 – 97%. A medium day is between 60- 80% living in hypertrophy 6- 12 rep range. I can write much more but use of bands, and banded kettle bells from bar are essential. Along with cycling up in weight all of the accessory work. If you would like for me to write you a program just for bench I would be happy to do so.