Bodyweight Exercises: How To Bench Press 500 Pounds

Everyone wants a bigger bench. It doesn’t matter if you’re training for track, bodybuilding, or fat loss, the bench press is where it’s at.

The question is how do you start crushing those higher numbers? There’s an easy answer: Begin by utilizing a concept called conjugate periodization, to improve both strength and speed, which are the two keys to a championship bench.

Dynamic Effort

The first bench day of the week will be geared towards speed production. After a full warmup, perform eight sets of three repetitions on the straight bar.

Loading on these will follow a three week wave, with 50% of your one repetition max (1RM) during week one, 55% for week two, and 60% for week three. Week four would start over again with 50%.

Developing a higher bar speed will help eliminate sticking points and assist in blowing a heavier weight off the chest.

In order to protect the elbows and prevent deceleration, accommodating resistance should be used during these speed sets. Attached chains or bands de-load at the chest and become heavier up towards lockout, which follows the human strength curve. Cycle these tools in the same waves as the bar weight. Use chains for one three week cycle, bands for the next, and plate weight only for the third. That’s an easy nine weeks of variation.

Following the speed sets, accessory work would be performed. These exercises would build the shoulders, arms and back. Special emphasis would be placed on weaker areas. For instance, if you were lacking in lockout strength, more work for the triceps would be required.

Maximum Effort

The maximum effort bench workout would take place three days after the dynamic session.

On this day the emphasis is geared toward building strength. But rather than using the straight bar on a flat bench, every other variation should be used, one per day, working up to a 1RM.

So, we have board presses, floor presses, rack lockouts, fat bar, cambered bar, decline bench, incline bench, high band tension, weight releasers, any lift that builds the muscles needed for regular benching.

Exercises for this day are used for a limit of three weeks in a row. Advanced lifters would switch every week.

The constant variety prevents nervous system burnout, while allowing constant maximum effort. Technique won’t be lost, because no matter what lift is performed on ME day, the speed sets are still done with a straight bar on a flat bench.

After the max effort lift is taken to a 1RM, accessory exercises are performed in the same manner as on dynamic day, to build more muscle and overcome weak points.

Sample Program

Week 2 Dynamic Effort Day

A1. Speed Bench 8x3 (55% 1RM)

B1. Chest Supported Row 7x6

B2. Dumbbell Triceps Extension 7x6

C1. Rear Delt Fly 3x10

C2. Hammer Curl 3x10

Week 2 Maximum Effort Day

A1. Fat Bar Two Board Press, up to 1RM

B1. Weighted Chinup 4x10

B2. Supinated Grip Kettlebell Triceps Extension 4x10

C1. Body Row 3x8

C2. Face Pulls 3x12

Additional Notes

Make sure to squat and deadlift as well. Having a strong pair of legs lets you build a stable foundation to push from.

Always work on keeping your shoulders healthy with external rotation exercises. The warmup is a perfect time to address this, as would be a short extra workout.

Conclusion

The conjugate method has consistently built champion bench pressers, and it can do the same for you. Bench going nowhere? Give these methods a try, today!

Lucas Wold is an elite strength and conditioning specialist located in central Washington state. Working with athletes of all levels, from adolescent beginners to Olympians to professionals, he focuses on spreading the most effective training methods to as many people as possible. He can be reached through his website at http://www.BeastAthletics.com

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