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never2strong
08-15-2008, 05:36 PM
This is my first post here. How would you recommend someone train to specialize in the bench press while taking time off from any heavy lower body work?

I'm going to finally take some time off of all lower body training except for what my pt recommends (which is almost daily light weight exercises, mobility drills, stretches, etc.), and focus my lifting on the bench press. Do any of you guys have any recommendations about how to train this way?

I've been taught that squatting and deadlifting big are key to boosting your bench, at least when you're at my level (I can only bench 290 at the moment), but my hip and low back have gotten so bad I can hardly walk, so I've decided its time to sort this out.

jbrin0tk
08-15-2008, 06:12 PM
Hey bud, I'd try talking to Travis Bell or Mike Wolfe on here. They are bench specialists and the majority of their training is or has been focused around improving their benching. They should be able to give you some good ideas. Plus they're very good at what they do.

vdizenzo
08-15-2008, 09:03 PM
When I had a leg injury I did all of my pressing with my legs up on chairs. This will really get you to focus on pure upper body pressing power and stability on the bench. Best of luck.

KarstenDD
08-15-2008, 10:38 PM
When I had a leg injury I did all of my pressing with my legs up on chairs. This will really get you to focus on pure upper body pressing power and stability on the bench. Best of luck.

Listen to everything this man says. A 750 bench with his feet up on folding chairs says it all.

vdizenzo
08-15-2008, 10:46 PM
Listen to everything this man says. A 750 bench with his feet up on folding chairs says it all.

You should be sleeping. Get off the computer. Can't wait to see you lift tomorrow. It's going to be a blast.

jbrin0tk
08-15-2008, 11:02 PM
How did I forget Vinnie!!?

never2strong
08-17-2008, 11:39 AM
Thanks for the replies.

Would you recommend that I stick to a normal bench press program and go to the gym less often or should I included extra volume for my upper body (maybe extra upper back work and delt work?) And if you recommend more volume for the upper body, do you have any suggestions about how to lay it out?

If its of any value, I bench around 290 (raw, with a brief pause), and my sticking point seems to change regularly--for a long time I dropped most tricep work because my lockout was quite strong, but that finally caught up with me, although I think I've brought my triceps back now.

thanks for any ideas