Increase Your Bench Press: Ascending Board Work

AVI SILVERBERG

This protocol is designed to increase the amount of volume handled throughout the upper range of the bench press. Athletes should use this protocol for two reasons:  (1) to use supra-maximal load to enhance work capacity, and (2) to build tricep strength for the lock-out.  The idea here is that an athlete is using a load that normally wouldn't be possible given the rep range prescription.  In this video, I proceed with 4 reps to a 2 board, 4 reps to a 3 board, and 4 reps to a 4 board - all in a row.  A general rule of thumb to start this workout is using a load of 80% of 1RM (raw).  This workout can be completed once/week for multiple week in a row.  Progressive overload can be achieved through increasing the load, increasing or decreasing the reps, and varying the board height.  For instance, as long as the boards are ascending in this protocol, athletes may benefit from using various combinations of these training parameters.  The precise combination of sets, reps, board height, and load for this workout ought to be tailored to an individual's needs and training background, and take into consideration the context of the entire program.  As always, this workout in isolation is not enough to increase strength.  A comprehensive training program that incorporates various strength qualities is required to enhance overall performance. 

For more information on this protocol or any other questions, please CONTACT me.