Raw Bench Training
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Strong shoulders will give you the foundation for a strong bench as well as aid in the stability of the lift.
Raw bench training. The heavy work is centered around two specific rep. A raw bench press requires strength through the entire range of motion. In equipped bench pressing the bottom portion of the lift can be improved by technique and skill using the shirt where as the top of the lift is strength. Everyone has sticking points but it is vital to focus much of the training effort through the entire range of motion.
The main training variable being manipulated each week is intensity. Top bench pressers are public about benching more frequently in order to bench more some saying they bench between three to seven times per week depending on the training cycle. Then utilize progressive overload to increase the weight and induce hypertrophy for strength. Just like my previous article building the raw squat i m going to go into great depths about what it takes to build the raw bench press also just like with the squat there is a plethora of information on this site to help you with the technical side of things so this will not be discussed in great lengths.
It s worth noting that different federations allow different. She uses a linear periodization model so each block of training is designed to increase in intensity until the competition. Larry pacifico said i had to raise my bench if i was going to win a national title. If i could make a top 10 bench for 32 years so can you here s how.
Many of the best raw benchers of the new age also include some type of overhead pressing in their training as well. Your bench press training guide should follow a similar overload format for two weeks followed by one week of active resting 3 week cycles. Repeat this 3 week cycle with increased weight and a more difficult tempo. Shoulder training is so important for a raw bench in the off season that it deserves its own day.
Each week alternates between something heavy and something that focuses on speed either using the competition bench press or a variation. I was top 6 in 2002 with a 575lb lift at 220 in a shirt. It makes a big difference. In 1971 i had a 340lb raw bench.
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