Looking to build a BIGGER bench Fast? I have been scouring the internet and found the top X tips to a bigger bench. Here you go.
1. Use three spotters and make sure they all take some of the load. Each should be good for 100 pounds. That's a 300 pound PR right away!
2. Use Boards - Bingo another 50 pounds
3. Add in reverse bends aka "The Future Method" - another 100 pounds
4. Bounce the bar off the board. This has to be good for another 20 pounds.
5. Arch and get your ass as high in the air as you can - another 25 pounds
6. Use 3 meter knee wraps to wrap your elbows - another 50 pounds.
Who needs a bench shirt when all this can add 545 pounds to your bench. Then again, the shirt will help stabilize the joints so what the hell! Toss in it but lets move up to a 3-board because it might be hard to get the weight down to a two board. Lets add another 100 pounds for this.
Look, I get how to use boards, bands, chains, shirts and all the other things associated with training the bench but when you bench 225 off a 2 board using 300 pounds of band tension you didn't just bench 525! You did a 2-board press off 225 with bands.
When you bench 300 with 300 pounds of chain you didn't just bench 600 pounds. You benched 300 with chains! Sure, maybe you have it set up so at the top when you include all the chain weight it weighs 600 pounds but when you are not factoring in is the speed and force you created at the bottom on the lift when it was only 300 pounds. Make that 600 at the bottom and you are not creating the same force.
I think these all have their place and time (and I also feel they are necessary) but they are not the same lift. They are not the bench press (or shirt press if you are not raw). Use these methods to get strong but do not let they fool you into thinking you are stronger than you are. If you do you will be sadly awakened come meet day.