Bench Press Chart

How to Use the Bench Press Chart: This is the quick and easy way to find out where your strength lies and plot your bench press training.

The Numbers on Top are the amount of reps you can do.

The number on the far left is the weight you can rep.

The Center numbers are the max weights you can bench press.

Example: If you can bench press 155 pounds at a total of 4 reps then your Max Bench Press should be 174 pounds

Coefficient Table Bench Press Chart

How to Use the Coefficient Table:

Example: 7 reps has an assigned coefficient of 1.24. If you can bench press 400 pounds

7X then the equasion is as follows: 400X1.24 = 496. Your maximum single rep bench press should therefore be 496 pounds.

So how do you know where to start?If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise.The elbows must remain tucked to keep the bar in a straight line as explained above. Bench Press Chart Here's another important aspect of pressing in this style.For the second bench day of the week (72 hours after the dynamic day) you should concentrate on the maximal-effort method.Many times it isn't what you do to strengthen the area where it sticks, but what you can do to build more acceleration in the area before the mini max.9 � Squeeze the barbell and try to pull the bar apart!I believe articles should go under a peer review board before they get printed.The bench press should be trained using the dynamic-effort method.Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals.4 � Push the bar in a straight line.I've heard both George Hilbert and Kenny Patterson say this for years when asked about increasing the bench press.If you're an intermediate lifter, Bench Press Chart I suggest you start at 50% of maximal and see how fast you can make it move for three reps.If you can move 20 more pounds with the same speed then use the heavier weight.Everybody wants to know what exercise will help them strengthen this area or what body part is holding

Bench Press Calculator

them back.This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest.Now, the advanced lifter � after years of teaching his nervous system to be efficient � may be able to recruit 70 to 80% of muscle fibers, while the intermediate might be able to recruit only 50%.The key here is to strain.This is done to avoid the excess shoulder rotation.Regardless of the lift, you have to keep your body as tight as Monica Brant's behind. Bench Press Chart If you want to push up a bar-bending load of plates, you'd choose the shorter distance.The advice given was to train your pecs with crossovers and flies and your bench will go up!Bench Press Chart 3 � Keep the pressure on your upper back and traps.If you can get the bar moving with more force then there won't be a sticking point.Football players are taught to drive their opponents with their elbows tucked, then explode through.Bench Press Chart 10 � Devote one day per week to dynamic-effort training.For most people, the elbows are usually no lower than the bench.

Bench Press Chart - One Rep Max

Stick to the barbell row if you want a big bench.8 � Train with compensatory acceleration.Try to expand and fill the belly with as much air as possible and hold it.This is the reason why.Then why in the world would some coaches advocate pressing in a "J" line toward the rack?Try to push the bar toward your feet.Greater stability can be achieved in all the lifts when you learn how to pull air into the belly.In other words, Bench Press Chart you must perform rows, rows, and more rows.When you bench you're on a horizontal plane.6 � Bring the bar low on your chest or upper abdominals.It's important, however, to use all three.Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet).These people don't know the correct way to bench and are setting you up for a short pressing career with sub-par weights.The downfall is you can't train above Bench Press Chart 90% for longer than three weeks without having adverse effects.Bench Press Chart The most important aspect of this is to keep the barbell in a direct line with the elbow.This is best defined as lifting maximal weights (90% to 100%) for one to three reps.By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing.This may break down into two sets with the pinky fingers on the rings, three sets with three fingers from the smooth area of the bar and three sets with one finger from the smooth area.If they do you're breathing the air into your chest, not your

belly.If you want to bench big then you need to train the lats.The shortest distance between two points is a straight line, right?This is one of the best methods to develop maximal strength.We've also found that if you try to pull the bar apart or "break the bar," the triceps seem to become more activated.This doesn't mean doing set after set of pushdowns, kickbacks, and other so-called "shaping" exercises.This means pressing bigger Bench Press Chart weights for many more years.Percentage training can be very deceiving.You want the pressure around the supporting muscles.If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling.Bench Press Chart Various barbell and dumbbell extensions should also be staples of your training program.For maximum attempts and sets under three reps, you must try to hold your air.So would it make sense from a balance perspective to train the lats with pulldowns, which are on a vertical plane?Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest.If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.Training your triceps for a big bench has to involve Bench Press Chart heavy extensions and close-grip pressing movements such as close-grip flat and incline bench presses, close-grip board presses, and JM presses.Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest,

Bench Press Chart

then my pressing distance is only 5 inches.This is one of the reasons why an advanced lifter squatting 80% of his max for 10 reps would kill himself while a beginner could do it all day long.If you base the training on bar speed, then the percentages are no longer an issue, only a guideline.Push the bar with maximal force.If you can bench 500 pounds and are training with 300 pounds, you must then apply 500 pounds of force to the 300-pound barbell.This is accomplished by driving your feet into the floor, thereby driving your body into the bench.You may have heard the advice, "Bring it low" at almost every powerlifting Bench Press Chart competition.The best way to get the body tight is by squeezing the bar.Based on Primlin's research, the optimal range for 70% and less is 12 to 24 repetitions.Many times I'm asked what to do if the barbell gets stuck four to five inches off the chest.These exercises are all specific to bench pressing and all have a very high carryover value.Bottom line: Train the triceps!I just read an article in one of the major muscle magazines by one of these Bench Press Chart authors on how to increase your bench press.This is known as compensatory acceleration and it can help you break through sticking points.Bench pressing is all about generating force.Your eyes should now be even with the bar.I'd like many of my peers to review these authors in the gym or better yet on the bench to see how much they really know.All they have to do is teach their clients the proper way to bench in the first place!Everyone must learn to breathe from their bellies and not their chests.The tightness of your upper back also contributes. Bench Press Chart I've always been amazed at trainers that suggest only doing the top half of the bench press, i.This is the same for bench pressing.Most training programs being practiced in the US today only utilize one or two of these methods.1 � Train the Triceps Bench Press Chart Years ago, if you had asked Larry Pacifico how to get a big bench, he'd have told you to train the triceps.Instead, you'll blast right through it.While pressing you have to create the most stable environment possible.With the

Bench Press Chart

elbows out, most everyone's elbows are far lower than the bench.The bench is only so wide and we can't change this, but we can change how we position ourselves on the bench.Bench Press Chart Based on years of Bench Press Chart experience and Primlin's charts for optimal percent training, we've found the best range to be eight sets of three reps.Now using your legs, drive yourself into the bench to put pressure on the upper back and traps.This can't be done if most of your shoulder blades are off the bench.Now which would you prefer?The key to pressing big weight is to press the shortest distance possible.Less shoulder rotation equals less strain on the shoulder joint.The reason for this is because lifters at higher levels have better motor control and recruit more muscle than a less experienced lifter.Bench Press Chart 12 � Train the lats on the same plane as the bench.This is the same pressure that Bench Press Chart needs to be applied while pushing the barbell.This method is best defined as training with sub-maximal weights (45 to 60%) at maximal velocities.This is another misunderstood aspect of pressing.These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method.Thus, the advanced lifter would need less percent weight than the intermediate.You'll never lift big weights if you're in a relaxed physical state while under the barbell.This creates a tremendous amount of shoulder rotation and strain.Whatever weight you're trying to push, be it 40% or 100% of your max, you must learn to apply 100% of the force to the barbell.You'll see you may progress for the Bench Press Chart first two, maybe three weeks, then your progress will halt and begin to work its way backward.Bench Press Chart 2 � Keep your shoulder blades pulled together and tight.You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.The key to this method is bar speed.I'm talking about the horizontal plane here.Bench Press Chart Bench Press Chart Try performing a max bench press every week for four or five weeks.We've also found it very beneficial to train the bench using three different grips, all of which are performed within the rings.Once again, the barbell must travel in a straight line.Bench Press Chart These sticking points are known as your "mini maxes," or the points at which you miss the lift or the barbell begins to slip out of the groove.