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PROBLEM-RAW BENCH PRESS: SOLUTION-PLYOMETRICS
By: Josh Bryant MFS, CSCS, PES ISSA-SPN, CPT, SSC
The bench press is classified as a low-speed, muscular strength test. Low-speed muscular lifts generally require 3 seconds or less for a one repetition max (5, p. 288). In spite of this, speed training in the bench press has become increasingly popular; Louie Simmons of West Side Barbell Club popularized this concept by advocating a speed day in the bench press. Some call it a "dynamic" day, some call it a "light" day. Fred Hatfield is a proponent of Compensatory Acceleration Training (CAT), which is defined as lifting sub maximal weights with maximum force. These developments in dynamic training have changed powerlifting and play a large part in the success of powerlifters in the bench press.
During the concentric portion of the bench press, there are three phases. First is the initial acceleration phase, where the weight is brought from a stand still at the chest rest position to maximum speed. The constant speed phase maintains maximal speed. In the deceleration phase, the weight slows toward lockout to avoid hyperextension of the joint (4).
To lift maximum weights, it is necessary to keep the constant speed over as long a distance as possible. This is very similar to a 100-meter dash. After the initial 45-55 meters, or 5 to 6 seconds, maximum velocity is reached (5, p. 475). It then becomes a matter of how long maximum speed can be sustained, which is usually about 3 seconds. This is referred to as speed endurance (1, p. 32). Therefore, the principles that apply to the 100- meter dash are similar to that of the bench press. In sprinting, the deceleration phase sets in because a lack of speed endurance and a transfer in energy systems being utilized. In the bench press speed endurance is not the issue; the issue is the antagonist muscle!
The agonist (prime mover) in the bench press lockout is the tricep. The muscle that can either slow down or stop a movement is the antagonist muscle (5, p. 28). The bicep, in bench press lockout, is the antagonist muscle that prevents hyperextension. Speed bench pressing has limits in developing maximum force through the entire range of motion; full range of motion is required in powerlifting competition. Bands and chains have been a helpful adjunct to overcome this limiting factor, because they allow a person to push with more force through the entire range of motion. When a lifter approaches lockout, tension increases. I have incorporated bands and chains, but have found another effective way to fight this muscle antagonist-limiting factor. The answer is bench press specific plyometrics.
My bench press was stuck in the 545-pound range. I decided I needed to add some kind of speed work. I had read a lot of Don Chu's work on plyometrics and decided to integrate some upper body plyometrics that would specifically apply to the bench press. The exercises I incorporated are as follows:
Depth Jump Pushup (Long Response): Start by lying in a push up position with hands on top of a medicine ball. For the downward phase, move the hands from the top of the medicine ball to the floor, keeping your hands slightly wider the shoulders. Allow the chest to come about an inch off of the ball. For the upward phase, push up as fast and as high off the ground as possible and land in the starting position. Then repeat (2, p. 467). Depth Jump Pushup (Short Response): Start by lying in a push up position with hands on top of a medicine ball. For the downward phase, move the hands from the top of the medicine ball to the floor, keeping your hands slightly wider than the shoulders. Immediately, when the hands hit the ground, be ready to comeback to lockout on top of the ball. For the upward phase, push up as fast and high off the ground as high as possible and land in the starting position. Then repeat.
Medicine Ball Pushups: Start by lying in a push up position with one hand on the medicine ball and the other hand on the floor. I try and replicate my competition bench press grip. Come down until your chest touches the ball. For the upward phase, explode in the air as high as possible. Land on the ball. Repeat.
I was now able to develop force maximally by leaving the ground, fighting the antagonist inhibition. Next, I needed to figure out sets and repetitions. An inadequate amount of research has been done on upper body plyometrics compared to lower body plyometrics (2, p. 433). The volume of plyometrics for the lower body recommended by Dr. Chu as a beginner, is 80 to 100 foot contacts; intermediate is 100 to 120 foot contacts; and advanced is 120 to 140 foot contacts (2, p. 435). However, I was a 300-pound person, and the smaller muscle groups of the upper body fatigue faster than lower body muscles. Through repeated trial and error, I found what worked best was two to three sets of all four movements, using 5-10 repetitions. Since the energy system being used is the phosphagen system, an appropriate work to rest ratio of 1:12 to 1:20 should be incorporated. This will allow maximum power achieved because of the long recovery period. I do this workout once a week, however, if you want to try it twice a week, I recommend 72-96 hours between training sessions.
"The specificity principle asserts that the best way to develop physical fitness for your sport is to train the energy systems and muscles as closely as possible to the way they are used in your sport." (6) Medicine ball walk-overs are very popular with fighters and other athletes. While these do have their place for these athletes, we must look at the specificity. In my opinion, the walkover is not specific enough for the bench press to include it in the bench press training arsenal.
Dr. Chu says, "A practical definition of plyometric exercise is a quick, powerful movement using a pre-stretch or counter movement, that involves the stretch-shortening cycle, SSC." (2, p. 428). Because the bench press involves an eccentric and concentric phase, it is obvious how these plyometrics can benefit a powerlifter. I am not railing against speed bench presses; they obviously fall within the principle of specificity and the S.A.I.D principle. Speed bench presses have limiting factors that upper body plyometrics do not! For anyone who is an advanced raw bench presser stuck in a plateau, I suggest they give upper body plyometrics a try!
© COPYRIGHT – Josh Bryant - 2010
Sources
1. Larry Burleson, et al. ISSA Strength Quickness Speed
2. Don Chu and Janet C. Harris. Essentials of Strength Training & Conditioning.
3. Fahey, Thomas D. ISSA Specialist in Sports Conditioning
4. Goldstein, Yuval http://www.mesomorphosis.com/articles/g ... aining.htm
5. Janet C.Harris, et al. Essentials of Strength Training & Conditioning
6. http://www.humankinetics.com/
Hvad mener I? Kan upper body plyometrics være med til at øge ens rå bænkpres ved at hæmme de inhiberende antagonister?
så man skal passe på med at generelisere og sige at det virker eller ikke virker, da det jo også kommer anpå hvad personens behov er.. 
