Problem—Raw Bench Press; Solution—Plyometrics
By
Josh Bryant
The bench press is classified as a low speed, muscular strength test. Low
speed muscular lifts generally require three seconds or less for a one
repetition max (5, p. 288). In spite of this, speed training in the bench press
has become increasingly popular. Louie Simmons of Westside Barbell Club
popularized this concept by advocating a speed day in the bench press. Some call
it a “dynamic” day, and some call it a “light” day. Fred Hatfield is a proponent
of Compensatory Acceleration Training (CAT), which is defined as the lifting of
submaximal weights with maximum force. These developments in dynamic training
have changed powerlifting, and they play a major role in the success of
powerlifters in the bench press.
The concentric portion of the bench press has three phases. First is the
initial acceleration phase, where the weight is brought from a resting
position on the chest to maximum speed. The constant speed phase
maintains maximal speed. In the deceleration phase, the weight slows
toward lockout to avoid hyperextension of the joint (4).
To lift maximum weights, it’s necessary to maintain this constant speed over
as long a distance as possible. This is very similar to a 100 meter dash. After
the initial 45-55 meters, or five to six seconds, maximum velocity is reached
(5, p. 475). It then becomes a matter of how long maximum speed can be
sustained, which is usually about three seconds. This is referred to as speed
endurance (1, p. 32). Therefore, the principles that apply to the 100 meter
dash are similar to those of the bench press. In sprinting, the deceleration
phase sets in because of a lack of speed endurance and a transfer in the energy
systems being utilized. In the bench press, speed endurance is not the issue.
The issue is the antagonist muscle!
The agonist (prime mover) in the bench press lockout is the
tricep. The muscle that can either slow down or stop a movement is the
antagonist muscle (5, p. 28). The bicep, in the bench press lockout, is the
antagonist muscle that prevents hyperextension. Speed bench pressing has limits
in developing maximum force through the entire range of motion. Full range of
motion is required in powerlifting competition. Bands and chains have been a
helpful adjunct to overcome this limiting factor, because they allow the lifter
to push with more force through the entire range of motion. When a lifter
approaches lockout, tension increases. I have incorporated bands and chains, but
I have also found another effective way to fight this muscle antagonist-limiting
factor: bench press specific plyometrics.
My raw bench press was stuck in the 545 pound range. I decided I
needed to add some kind of speed work. I had read a lot of Don Chu’s work on
plyometrics and decided to integrate some upper body plyometrics that would
specifically apply to the bench press. The exercises I incorporated are as
follows:
- Depth Jump Pushup (Long Response): Start by lying in a push up
position with your hands on top of a medicine ball. For the downward phase,
move your hands from the top of the medicine ball to the floor, keeping your
hands slightly wider than your shoulders. Allow your chest to come about an
inch off the ball. For the upward phase, push up as fast and as high off the
ground as possible, and land in the starting position, then repeat (2, p.
467).
- Depth Jump Pushup (Short Response): Start by lying in a pushup
position with your hands on top of a medicine ball. For the downward phase,
move your hands from the top of the medicine ball to the floor, keeping your
hands slightly wider than your shoulders. Immediately, when the hands hit
the ground, be ready to come back to lockout on top of the ball. For the
upward phase, push up as fast and high off the ground as high as possible
and land in the starting position, then repeat.
- Medicine Ball Pushups: Start by lying in a push up position with
one hand on the medicine ball and the other hand on the floor. I try and
replicate my competition bench press grip. Come down until your chest
touches the ball. For the upward phase, explode in the air as high as
possible. Land on the ball. Repeat.
I was now able to develop force maximally by leaving the ground and fighting
the antagonist inhibition. Next, I needed to figure out sets and repetitions. An
inadequate amount of research has been done on upper body plyometrics compared
to lower body plyometrics (2, p. 433). The volume of plyometrics for the lower
body recommended by Dr. Chu for beginners is 80 to 100 foot contacts.
Intermediate is 100 to 120 foot contacts, and advanced is 120 to 140 foot
contacts (2, p. 435). However, I was a 300 pound person, and the smaller muscle
groups of the upper body fatigue faster than lower body muscles. Through
repeated trial and error, I found what worked best was two to three sets of all
four movements, using 5-10 repetitions. Since the energy system being used is
the phosphagen system, an appropriate work to rest ratio of 1:12 to 1:20 should
be incorporated. This will allow maximum power to be achieved because of the
long recovery period. I do this workout once a week. If you want to try it
twice a week, however, I recommend 72-96 hours between training sessions.
“The specificity principle asserts that the best way to develop physical
fitness for your sport is to train the energy systems and muscles as closely as
possible to the way they are used in your sport.” (6) Medicine ball walkovers
are very popular with fighters and other athletes. While these do have their
place for these athletes, we must look at the specificity. In my opinion, the
walkover is not specific enough for the bench press to include it in the bench
press training arsenal.
Dr. Chu says, “A practical definition of plyometric exercise is a quick,
powerful movement using a pre-stretch or counter movement, that involves the
stretch-shortening cycle, SSC.” (2, p. 428). Because the bench press involves an
eccentric and concentric phase, it should be obvious how these plyometrics can
benefit a powerlifter. I am not arguing against speed bench presses here. They
obviously fall within the principle of specificity and the S.A.I.D principle.
Speed bench presses, however, have limiting factors that upper body plyometrics
do not! For anyone who is an advanced raw bench presser stuck in a plateau, I
suggest giving upper body plyometrics a try!
Sources
1. Burleson Larry, et al. ISSA Strength Quickness Speed.
2. Chu Don, Harris Janet C. Essentials of Strength Training & Conditioning.
3. Fahey, Thomas D. ISSA Specialist in Sports Conditioning.
4. Goldstein, Yuval. Accessed at:
http://www.mesomorphosis.com/articles/goldstein/speed-training.htm.
5. Harris Janet C, et al. Essentials of Strength Training & Conditioning.
6. http://www.humankinetics.com/.
Josh Bryant works as a speed, strength, and conditioning coach. He is also
a personal trainer, who has worked successfully with many clients at Metroflex
Gym and via the internet. Along with ISSA certifications in fitness training,
nutrition, and conditioning, Josh was recently awarded the prestigious title of
master of fitness (MFS) by the ISSA. He is certified by the NSCA as a certified
strength and conditioning specialist (CSCS) and by NASM as a performance
enhancement specialist (PES). Josh has won many national and world titles in
powerlifting and Strongman, and at 22 years old, he was the youngest person in
powerlifting history to bench press 600 lbs raw. He has squatted 909 in the USPF,
officially bench pressed 620 raw, and officially deadlifted 800 raw. He is
currently completing work on his master’s degree in exercise science. To learn
more about Josh or to contact him, visit
www.joshstrength.com.
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