Rules
Check the local association's handbook for specific technical rules but here is a list of the more common basic rules that you should know. Following these rules in your training will prevent bad surprises on the big day of the competition:
1. Head and buttocks must stay the bench throughout the lift;
2. Feet must stay flat on the floor throughout the lift;
3. Spotters can help you get the bar off the rack;
4. Referee will say "Start" when the bar is off the rack and steady at arms' length;
5. When bar is still on chest/abdomen the Referee will say "Press";
6. When you get it to full extension the Referee will say "Rack";
7. Thumbs must be hooked around bar;
8. There are specific technical rules for clothing and wraps (do your research);
9. You can't lower the bar in the middle of your press;
10. Typically, you will get 3 lifts several minutes apart. Best one counts.
Training
Starting about 2 months out, really start to focus on your bench work. You will do two Bench Press workouts per week, with at least 3 days in between to recover. Day 1 is pure, technically-correct Bench Pressing with heavy weight. Day 2 features lighter chest work with the exercises described below:
Floor Press
Set up the lower safety bars on the squat rack so that your arms are at approximately 90 degrees when you grasp the bar. From there, press the bar to full extension. Because this is not a full range of motion, it can help you work on your lockout.
Chains
If you're lucky enough to find a pair of these chains in your gym you can use them to work on your bench press. They just slip right onto the ends of the bar.
Benching with the chains is really cool. When the bar is down low on your chest, there are lots of individual links resting on the floor. As you raise the bar, with every inch or so, another link comes up off the floor, increasing the load you have to push. The higher your bar goes, the heavier it gets. Noisy fun.
Bands
Bands work sort of the same way as chains. Rig up bands to some heavy dumbbells on the floor. Loop the other end to the racked barbell. You might have to play with different configurations to get the tension you need.
Bands will apply minimal tension when the bar is down on your chest but the higher you press, the more tension will be applied. The dumbbells should be heavy enough that they don't move. Band bench press is good for your lockout.
Heavy Strict Bench Day (Day 1)
This is your heavy day when you use proper competition technique.
Get your training partners to spot you on this day if you can.
Work on the fundamentals:
1. Pull shoulder blades together;
2. Feet back tight but flat;
3. Settle the bar for a couple of seconds on your chest;
4. Wicked arch in your back;
5. Pull elbows in as tight as you can;
6. Visualize "bending the bar" toward your head;
7. Press it up to full extension.
Nutrition
Friends Don't Let Friends Skip Leg Day
Keep up with training the rest of your body while ramping-up for the bench press competition. You may need to go a little lighter on non-bench days in order to focus your energy and recovery on your bench press progress.
Day 1 (The Heavy Day)
On Day 1, you'll do some decent warm-up sets like 3 sets of 8 with 40% of your max, then you will do one big nasty lift at approximately 90 - 102% of your max. After that, you will do 5 sets of 3 with approximately 80 - 90% of your max. You will go for a new max lift at Week 7 and then repeat the 7 Week cycle all over again with your new max if your competition is still in the future. Here is a simple 7 week plan for build up for a competition:
Week 1 90% of max (1x1) then 80% of max (5x3)
Week 2 92% of max (1x1) then 82% of max (5x3)
Week 3 95% of max (1x1) then 85% of max (5x3)
Week 4 97% of max (1x1) then 90% of max (5x3)
Week 5 100% of max (1x1) then 85% of max (5x3)
Week 6 95% of max (1x1) then 85% of max (5x3)
Week 7 102% of max (1x1) then 80% of max (5x3)
Take 3-4 days off of bench work after this heavy Day 1. Work on legs or back. After 3-4 days you will be ready for Day 2 - the Light Chest Day:
Day 2 (Light Day)
On Day 2 you will do a good warm-up like you did on Day 1 but now you will do some other forms of bench pressing as follows:
Week 1 60% of max Floor Press (2x8)
Week 2 65% of max Chain or Band Bench Press (3x6)
Week 3 75% of max regular Bench Press (5x5)
Week 4 Incline Bench Press with Dumbbells (6x6)
Week 5 60% of max Floor Press (3x8)
Week 6 75% of max Chain/Band Bench Press (4x6)
Week 7 Incline Bench Press with Dumbbells (8x8)
The Taper
Give yourself about 4 days at least to rest and recover before the competition day. You can you some really light maintenance work on legs or abs but rest your chest and delts and triceps before the competition. Eat a good steady amount of carbs but go easy on salt since salt will make you retain water at the weigh-in.
Injuries
If you feel a muscle strain during your workout (feels like a sharp stabbing pain) stop immediately. Ice the affected area as soon as possible (ice on for 5 mins, off for two mins for about 30 mins a couple of times a day for 2 days). Rest that muscle completely for a week and then slowly get back into the training program. Make sure you get thorough warm-ups.
LIFT IS GOOD!
Good luck Spencer
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Tom
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