Keeping a Bench Press Focus as a Bench Only or Full Power Lifter
Keeping a bench focus in your training isn't as easy as you may think. First you need to determine what your goals are
Are you a bench only lifter who cares only about training and improving your bench?
Are you a bench only lifter who also trains the other lifts?
Are you a full power lifter who wants to prioritize the bench press for a while?
This video will help these lifters. There is special attention that needs to be paid if you fall into these categories. First is frequency. The frequency you allot to the bench press and its accessories needs to rise. It is now a priority and must be trained as such
In regards to recovery, you now need to pay attention to the intensity you bring to the squat and deadlift. Those workouts cannot poorly effect your bench day. So you reserve lower intensity days for weeks you are benching heavy, and higher intensity days for weeks you are benching lighter. Recovery gets prioritized around benching.
More upper body accessories are included on squat and deadlift days. The amount of accessories dedicated to improving your bench needs to get raised. A way to add more in is adding them into squat and deadlift workouts.
In the full length video I actually lay out a sample of my training week as a bench only lifter who also trains the squat and deadlift. I share with you how I still work to make minor improvements in my other lifts but really focus in on making big improvements in the bench
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