Today I want to visit 3 bench press variations that will help you bench 315.
One of the most popular videos on this channel is "How I (finally) benched 315" and spoiler alert, I did it by benching more frequently and gaining weight.
There are other reason that your bench press could be stuck and it may be technique issues. Here are 3 supplemental bench press exercises that can help you nail your technique and help you bench 315.
The first is the Spoto Press, named after bench king Eric Spoto. Some people like to use this variation to help with their sticking point and that's legit, however I like to use it for a different reason. I use the Spoto Press to help my athletes focus on controlling the eccentric. I notice some guys load the eccentric too quickly and that results in an inconsistent bar placement, and therefore an inconsistent press. The Spoto Press makes you focus on the eccentric portion of the lift and this will help lifters who lose control on the eccentric portion.
The next exercise to help you bench 315 is the Long Pause Bench Press. This is exactly what it sounds like. I find that this exercise helps people clean up the concentric portion of the bench. I see A LOT of dirty bench press maxes. Dudes will have their butt fly off the bench, elbows all over the place and it looks like they're getting shocked when they're hitting a max effort bench. The long pause bench will give you the time to focus on correct positioning at the bottom of the lift so you can legitimately bench 315.
The final exercise is the close grip bench press. This can help people who have a problem with lock out, or they're getting such a short range of motion that their are missing links in their strength curve. I use this exercise with guys who have an issue finishing the rep, or they're very large so their range of motion is very short. The point of the bench is to build pressing musculature and this exercise can help with that.
00:32 - Spoto Press
02:15 - Long Pause Bench Press
04:00 - Close Grip Bench Press
05:23 - Recap
16 окт 2024
