Client 822a in Workout Questions and Answers

“Workout regime for weightlifting to increase bench max? Do you know of a workout plan with weightlifting that I can do at the gym to increase my bench max and get stronger and faster overall? I play fullback and linebacker. Thanks in advance.

I would recommend using the following exercises as they improve strength and range of motion which both are needed to better your bench.

Close Grip Bench Press- Good for increasing your range of motion, getting more tricep involvement, reinforces proper form and keeps your elbows tucked, last but not least it’s less stress on the shoulders.
Concentric Pause Bench Press- This is great for form related at it forces you to learn when to tuck your elbows in and press them out as well as keeping your body under tension with the pause.
Spoto Press- Similar to the Pause press above this one is named for world record holder eric spoto. The difference between this and the pause press above is you are a couple inches off your chest when you pause this forces you to keep proper form the whole time because it will throw the whole exercise off if not.

Last on the list is close grip incline bench press- This one works the shoulders as well as the chest and you have the advantages of working the shoulders without some of the drawbacks of other shoulder exercises. This too focuses you on form which one mastered you will see the increase in bench you want as these for exercises all are bar based and require proper technique and full ranges of motion.

Speed wise sled work will be your friend as well as the typical tire drill where where you keep your feet high and speed through it.
Hill Sprints are a great way to improve speed outside of the weight room and lastly pallof presses for a strong core with cables inside the gym will strengthen your whole core instead of just part of it.

Last updated March 18, 2019