Will this increase my bench?

[anonynmous39596706]

Twenty five years ago i was working out and an old time power lifter started giving me unsolicited tips on benching. He was in his mid to late sixties which meant he was competing in the1950's and 1960's. He told me that I should load the bar with more then I could bench (about 20 lbs more) and unrack it and hold it over me for 10 seconds and then rerack it. His theory was after a while you are no longer afraid of the weight. He said it becomes your friend and one day you just drop it and press it out. I politely thanked him but never tried it. I figured it wouldn't be long before we saw him walking around the gym without his pants. When you are 29, mid sixties seems old and senile.

Fast forward to day and I come across this article
http://www.strengthsensei.com/a-training-method-to-quickly-improve-the-bench-press/ his explanation of why you do it was not accurate, but there seems to be some sience behind it. Has anyone else heard of this and what is the general opinion. Is this something worth doing?

 

[freestanding]

I've taken half of that belief an used it .It's easy to just hold a certain amount of weight. But once you slightly bend your elbows that's when all of your muscles actually engage that's how you build your strength. From time to time I believe in adding 30-50 # to a double negative, about 3-4 seconds way down, have spotter help as much as they can on way up so you can have another negative in ya , your body will remember this weight when the time comes

 

[kaizoku]

Works for squats...why not bench?

Best squat days I've had are when I've either unracked/reracked heavy weight or done heavy yoke carries as a warm up. Makes it feel light when you actually do the movement.

 

[Masters Power]

Twenty five years ago i was working out and an old time power lifter started giving me unsolicited tips on benching. He was in his mid to late sixties which meant he was competing in the1950's and 1960's. He told me that I should load the bar with more then I could bench (about 20 lbs more) and unrack it and hold it over me for 10 seconds and then rerack it. His theory was after a while you are no longer afraid of the weight. He said it becomes your friend and one day you just drop it and press it out. I politely thanked him but never tried it. I figured it wouldn't be long before we saw him walking around the gym without his pants. When you are 29, mid sixties seems old and senile.

Fast forward to day and I come across this article
http://www.strengthsensei.com/a-training-method-to-quickly-improve-the-bench-press/ his explanation of why you do it was not accurate, but there seems to be some sience behind it. Has anyone else heard of this and what is the general opinion. Is this something worth doing?

I have done barbell holds on many occasions in the past. Usually a little heavier 40 to 50 pounds above bench max and hold a little longer-15 to 20 seconds. I always felt like it gets you used to handling heavier weight and also helps strength some of the stabilizer pressing muscles.

Whether it will increase your bench of not I don't know but it won't hurt it.

 

[anonynmous39596706]

I have done barbell holds on many occasions in the past. Usually a little heavier 40 to 50 pounds above bench max and hold a little longer-15 to 20 seconds. I always felt like it gets you used to handling heavier weight and also helps strength some of the stabilizer pressing muscles.

Whether it will increase your bench of not I don't know but it won't hurt it.

Did you read the article on GTO? I am looking for everything and anything to help so I will give it a try. I was wondering if the link was BS.

 

[Masters Power]

I don't know about GTO but I think the barbell holds are worth throwing in. They are done after all of your regular benching.

 

[Demondosage]

I can see his logic behind it, you get rid of fear and half the battle is won

 

[lunk666]

Lots and lots of tricep work and upper back/lat work. These thing along with benching two days a weeks will bring that bench up fast. Do you do any board work? Use bands ,or chains when you bench? Do you have access to many different kinds of bars to bench with? Dave Hoff does a few bench press clinics a year look him up. I went to one of Daves clinics and learned a ton about benching.

 

[anonynmous39596706]

Do you do any board work? Use bands ,or chains when you bench?

I don't know what board work is. No bands or chains yet. I might try bands soon. I dio tons of tri work.

 

[Masters Power]

Lots and lots of tricep work and upper back/lat work. These thing along with benching two days a weeks will bring that bench up fast. Do you do any board work? Use bands ,or chains when you bench? Do you have access to many different kinds of bars to bench with? Dave Hoff does a few bench press clinics a year look him up. I went to one of Daves clinics and learned a ton about benching.

Did Dave teach everyone how to shove a roller under your singlet during competition to decrease your range of motion by 3 or 4 inches?

 

[lunk666]

What works better is to start with half of the roller. I'll tell you why , because for most epople the whole roller is to much of an arch to start with. Some people just cant arch and they have a hard time pushing there heels in to drive it in the end. I can't see that video. Rocco train for a few months and just find a meet and have at it. It doesnt matter if you have a hand off guy in the begining it just matter that you get up there and get in the game. In the begining its all about you , just you against yourself. The more meets you go to the more people you will meet and the more hands on tips you'll get and this will make you a better lifter. Board pressing is when a 2x6 is held on your chest to shorten the distance.. depenending on your weak point will depend on the board you use. Also you can set a pr on every board and when you break a pr often your real bench will go up. Your in the right place here now you just have to get to a meet.

 

[lunk666]

If your going to try bands and chains please just go with the chains for a while. The reason I say this is the bands can cause a lot of muscle damage and recovery takes longer.

 

[showstoppa]

You know what helps bench? Adding god damn weight to the bar. Seems simple but most neglect it. Get some fractional weights and start adding. If you really can't add any doing thia, switch bench out for another lift for a while, preferably one that focuses on your bench weakness and make that lift your bitch, adding weight or repa each time. After a while go back to bench (like 4 to 6 months). You will start lower then when you left bwnch but adding weight and repa each time you will blow past your previous max.