Tatman’s Bench Press Secrets
Ok ladies and gents…I get asked at least 3 times, every chest day, how I was able to reach a 585 (have had numerous lifts above this but not what I would call competition lifts) raw bench. Now really, this isn’t that much considering you have guys benching in excess of 700lbs like Scot Mendelson. Now…I spent MANY years training the old school way…doing rep after rep of heavy benches with little to no results. About 4 years ago I got real serious about increasing my numbers and left the comfort of the dungeon and the bro science to seek out effective techniques to significantly increase my press numbers. The following is what I discovered and still use to this day
Half Reps/Partial Range
IMHO the biggest obstacle, besides actually pressing the 585 pounds, is getting the weight moving the from the pause position. Half reps allow you to target your resistance to this specific range of motion and blast past the sticking point. Furthermore, half reps will place the weight on your weakest area and connective tissue resulting in a direct, positive effect on this weak point. Half reps keep tension on the specific chest muscles utilized in this range and because you are not completing a full repetition, you are able to train with heavier weight. For example, I typically train half reps on the flat bench between 585 and 615. I complete repetitions to failure in each set. Half reps should not interfere with your current, full range bench press routine, rather they should compliment it. They should be performed after your initial sets of flat benches and before other auxiliary training for the chest. They can be used in the incline position as well to increase shoulder strength. This technique has allowed me to increase my bench press over 150lbs in less than 2 years.
Drop Sets
Again, I have found drop sets to be a crucial technique in increasing my bench press numbers. “A drop set, also known as a strip set or “running the rack,” is a clever technique that allows the lifter to continue an exercise set past fatigue by using lower weight, less reps, or a similar exercise”. (Stephen Bergeron, CSCS). There are literally TONS of different variations of drop sets. I have tried many but utilize 1 with great success. I use conventional drop sets (starting with an exercise set and stripping or dropping the weight and continuing to “rep out” on the exercise.) on the flat bench and utilize 2 spotters to strip the weight at the pause position in my bench press. I will general start with my 1 rep max and drop 90lbs per rep until I reach 45% of my max…if I still have juice I will rep that out until failure. I will then re-load the bar and do it again for 4-5 sets or until failure. I do drop sets on dynamic effort training days.
While there are MANY other factors that have contributed to my success on this lift, these 2 techniques have outshined them all and are staples in my training.
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