Ask The $250/Hour Trainer: How Can I Improve My Bench Press?
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Intuitively, it sense as thought to improve your bench press, you should bench more. I thought that when I first started training, but the more I learned about functional anatomy, biomechanics, and neuromuscular physiology, the more I realized that next to a current injury or previous injury, strength imbalances between various muscle groups were the biggest limiting factor in one’s ability to progress. Therefore, in many cases, an unbalanced training program can be the real reason for one’s inability to improve their bench press (or any lift for that matter).
First, a disclaimer: without screening you in person, and given the limited amount of information you’ve provided, I can make only general recommendations. I can’t be certain what the real issue is that might be undermining your performance. Seek out the opinion of an appropriate medical practitioner (e.g., a chiropractor, physical therapist) to make sure it’s not a serious issue like a rotator cuff tear.
In the meantime, I suggest avoiding barbell bench pressing and/or any horizontal pressing if it hurts your shoulder. If the shoulder pain feels like it’s accompanied by instability or weakness, try the following program to develop more strength and stability in the shoulder region.
These programs include only one horizontal pressing movement through a full range of motion, and it comes last in both training programs. I’ve done this is because I want you to focus on training the muscles of the upper back (i.e., posterior delts, rhomboids, middle and lower traps), the external rotators of the humerus (teres minor and infraspinatus), and the serratus anterior, an important scapular stabilizer that’s often weak in people. By targeting these areas, you’ll help improve the muscles that help stabilize the shoulder joint.
In contrast, the most important exercises relating to your training goal should always come first (or at least early on) in the training session. So I would perform the programs below in the following manner:
- Monday: Program 1
- Tuesday: Off
- Wednesday: Program 2
- Thursday: Off
- Friday: Program 1
- Saturday: Off
- Sunday: Off
- Monday: Program 2
- Tuesday: Off
- Wednesday: Program 1
- Thursday: Off
- Friday: Program 2
- Saturday: Off
- Sunday: Off
- Monday: Program 1
- Tuesday: Off
- Wednesday: Program 2
- Thursday: Off
- Friday: Program 1
- Saturday: Off
- Sunday: Off
- Monday: Program 2
- Tuesday: Off
- Wednesday: Program 1
- Thursday: Off
- Friday: Program 2
- Saturday: Off
- Sunday: Off
Note: All exercises should be done with excellent form. The last perfect repetition that you can perform should fall within the prescribed repetition bracket.
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