Training for Your First Bench Press Competition

Bench Press is one of the timeless tests of shear brute strength.  Entering a Bench Press competition in a Powerlifting competition is a great motivator to train and test yourself.

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

Keep your diet clean but generous.  Eat lots of complex carbs (ie oatmeal, veggies) alongside lean protein (ie chicken breast, beef).  Healthy fats also (ie nuts and seeds and cold water fish). Eat modest portions frequently through the day.  This isn't an excuse to get fat though.  There will be a weigh-in at the competition and generally the higher the weight category; the stronger your competition will be.  Protein and creatine supplements, as directed, will be fine during this program also.  Step on the scales every couple of days and wrap a measuring tape around your waist once a week to make sure that your gains are in  muscle, not fat.

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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Bentover Dumbbell Raises

Great shoulders look fantastic from any angle.  Shoulders are comprised of Frontal, Medial and Rear Deltoids.  Bentover Dumbbell Raises work the Rear Deltoids.  These are the muscles that give your shoulders a full appearance from the side and back.

Start by sitting on the end of a flat bench with your feet planted well out front and knees bent at 90 degrees.  Grab a pair of dumbbells.  Bend over onto your thighs and hold the dumbbells together underneath your hamstrings.

Now, raise the dumbbells up as high as you can. Leave a slight bend in your elbows.  Try to bring your hands forward as you raise the dumbbells.  This exercise mostly hits posterior or rear deltoids but also works Rhomboids and Traps to a lesser extent.  Go for 3 sets of 12 reps.  This exercise can be part of your overall shoulder routine.

Tom

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Kettlebell

The Kettlebell is a really cool and versatile piece of exercise equipment.  Originally developed in Russia in the 18th century, this simple fitness tool is enjoying a comeback. 

Kettlebells come in a wide variety of sizes and some are rubber coated.  Some have adjustable weights.

Kettlebells are best used for dynamic swinging exercises and when their unique shape is an advantage.

One of my favourite kettlebell exercises is the Crossfit-style kettlebell swing.  This exercise is actually a great ab exercise.

To do the kettlebell swing start with your feet wide apart.  Bend your knees.  Hold the kettlebell with both hands close to the ground and start it swinging.  Build up speed until the momentum brings the kettlebell right overhead.  Briefly stop the kettlebell straight overhead and let it swing back down.  Bend at the knees and keep your back straight.  I stand well clear of clients when I get them to do this exercise (just in case).

Snowflakes keep you cool during Kettlebell Swing

Kettlebells are not better at dumbbell exercises than dumbbells.  I don't prescribe using kettlebells for arm curls etc.  This just looks uncomfortable.  Dumbbells would be better.

Don't get tempted to do bizarre, meaningless exercises with kettlebells.  Most kettlebells aren't stable and are not meant for doing funky push-ups, handstands etc.

Tom

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Coming Soon - Training for Hunting Season

You only have so much time to hunt - so you need to hunt hard.  Being able to hunt hard means training hard.  If you want to work the hills and swamps for that trophy animal in October, you had better start training in July.

Keep checking back here for a great training plan that will get you in top shape for hunting.

Tom

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Shoulder Workout

Training Your Shoulders

The key muscle group of the shoulder is the deltoid.  Deltoid has frontal, lateral and rear heads.  The frontal head of the deltoid gets a lot of work during normal bench press.  The lateral and rear heads of the deltoid are the ones that really require special attention.

Basic Shoulder Exercises

The musculature of the shoulder region is generally powerful but the joint itself is delicate.  Shoulder work demands a methodical approach and some light-weight sets to warm-up.

Military Press

The Military Press is a superb shoulder building exercise.  You can use dumbbells or a barbell.  Some machines do a good job of replicating this move too.  Stand with feet wide apart.  Clean the bar up to your collar-bone.  Press it straight up overhead.  Elbows should be fully extended.  Lower it back to the collar bone.  Repeat.  Engage your core when you do this exercise or you may feel discomfort in your lower back.  This exercise mostly hits lateral delts but also uses frontal delts to a lesser extent.  This should be your first deltoid exercise if doing multiple exercises, due to the remote risk of dropping the weight on your head.

Dumbbell Side Laterals

This exercise is excellent for hitting the side or lateral delts.  These muscles need to be worked if you're going to add width to your shoulders.  Ladies - this exercise gives your shoulders that nice definition that looks great in a sleeveless dress.  Using light to medium weight dumbbells and a slight bend in the elbows, raise the dumbbells up to about ear-height.  Just as the model in the photo is doing - tip the front of the dumbbells down.  Just like you're pouring a bottle.  This slight move really focuses the work onto the lateral delts.  Lower slowly and repeat.  I like to start with the weights together in front of my body.  This creates a little work for some of the rotator-cuff muscles.

Bentover Dumbbell Flyes

This exercise works the often-neglected posterior or rear delts.  This muscle is vital for many sports and manual labour as well as giving you a square-shouldered appearance.  You can sit on the end of a bench or lie down prone on the bench to do this exercise.  Some people do this in a standing position.  If that's comfortable for your lower back, I'm not going to stop you (unless you're my client).  Dumbbell in each hand, slight bend in elbows...raise the dumbbells up as high as you can.  There's no risk of going too high!  Don't raise your chest up.  Keep hands well forward (you should be able to see the dumbbells in your peripheral vision).  Lower.  Repeat.

Basic Shoulder Routine

Try this after a decent warm-up:

Military Press: 3 sets of 8 reps

Dumbbell Side Laterals:  3 sets of 10 reps

Bentover Dumbbell Flyes:  3 sets of 10 reps

Tom

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