The muscles of the rotator cuff, (supraspinatus, infraspinatus, teres minor, and subscapularis) are often neglected as part of a weight lifter’s training regimen. The pectorals, lats, triceps and delts possess amazing potential for growth; but without strengthening the external rotators you will always have a weak link.

The external rotators are responsible for shoulder stabilization. By reinforcing your external rotators you are reducing the risk of dislocations, humeral head subluxations, and general shoulder & muscular injuries.

External Rotator Exercises:

Side Lying External Rotations:

Sets: 2

Reps: 8-10

Tempo: 3020

Note: Focus on your weaker arm first & use an appropriate weight. The External rotators were not designed to tolerate plentiful amounts of weight in this exercise, and injuries can occur. This exercise can also be performed standing up, so try two sets lying down and two warmup sets standing up.

Standing and Seated 90 Degree External Rotations:

Sets: 2 for each exercise

Reps: 8-10

Tempo: 3020

Note: Use a weight you can handle appropriately. These variations of the external rotation are effective at hitting the supraspinatus and will help stabilize your shoulders to their maximum potential.

Do you have a particular weakpoint holding you back? Well if so focus on strengthening that area with assistance exercises to maintain a level of muscular balance across all the muscle groups used in the Bench Press.

Triceps:

Weighted Dips, Floor Presses & Lying Dumbell Extensions (with explosive Concentric movement)

Shoulders:

Front Plate Raises, Bent Over Dumbell Flyes (For Rear Delts)

Chest:

Incline & Flat Dumbell Flyes, Wide Grip Pushups & Explosive Regular Width Clapping Pushups

Lats:

Weighted Neutral Grip Pullups & Heavy Dumbell Rows

Many people overlook the fundamental point of correct form. The Bench Press is a massively perpetuated “ego” lift, and as such, you are more likely to see people in the gym with incorrect Bench form. Here’s some tips to make sure you’re on the right path:

1. NEVER use the “suicide” grip (thumbs underneath the bar). There is a huge risk of serious injury. You should always use a thumbs over (regular) grip as there is typically a larger Central Nervous System Overlay when you do so.

Ever heard the advice “squeeze the bar as hard as you can” ?, well this is why. You enable your CNS to recruit more muscle fibres by gripping the bar hard, than by simply placing your thumbs under the bar and subsequently risking injury.

2. Keep a natural arch to your back while keeping your butt on the bench by retracting your scapula and actively tucking your shoulders in.

3. Keep your feet ON THE GROUND. You actively recruit muscle groups in your Posterior Chain (glutes, back, hamstrings etc) to help assist you with the lift. If you dont have your feet planted firmly on the ground, you lose the advantage of recruiting your Posterior Chain. So keeping your feet on the ground = Better BenchPress.

Your triceps take a huge hit during the BenchPress, so it only makes sense to have strong triceps to help you lockout heavy weight. Here are some of the best tricep movements to assist in building a strong Bench Press, aswell as overall muscular development in your triceps.

Two of the best movements you can do for building monster triceps are the Close Grip Bench Press (left) and Weighted Tricep Dips (right). These compound movements will build mass and strength in the triceps and are regarded as two of the Best Tricep Exercises.

Using a Powerrack, setup the pins and safeties higher than usual. Load up a weight higher than you are accustomed to and focus on locking out the weight. This will improve your overall lockout strength and strengthen your connective tissue.

Alternatively you can use Board presses, by having a buddy place a 3-5ply board onto the flat of your chest while benching. This focuses on lockout strength also and can be very beneficial. This places alot of emphasis on tricep power, and can really help you break through plateaus.

Make sure that before you lift, you squeeze the bar as hard as you can, and squeeze your glutes, lats & hamstrings. This engages the central nervous system and prepares it for the weight you are about to lift by activating posterior chain strength.

Heres a great article on how to optimize Posterior Chain Power by none other than Stronglifts: Stronglifts.com “How To Optimize Posterior Chain Power”

Typically, on the descent of a big compound lift (the eccentric phase) we are able to cope with bigger weight than during the concentric phase (or “ascent”). So take advantage of this extra strength by incorporating negatives into your routine.

At the end of your typical workout choose a weight you might only be able to get for 1-2 reps by yourself, or even a weight not previously attempted. Make sure to get your workout partner to unrack the weight, and slowly descend to the bottom portion of the lift; then get him/her to lift the weight straight back up to the top.

Sets: 2 sets of negatives at the end of your workout.

Reps: Anywhere from 1-5 depending on level of fatigue.

Tempo: As slowly as possible on the descent.

If you are lacking in overall explosiveness from the bottom portion of a lift, then it might be time to incorporate a dynamic chest training session. For example, if you bench heavy on a Monday, you might want to incorporate this Dynamic training session on a Friday.

Dynamic workouts are often seen in the training of Powerlifters to help with pressing speed from the bottom portion of the lift. These can be incredibly useful for breaking through stiff plateaus. Dynamic days often include the following:

Sets: Typically 8 sets.

Reps: 3 explosive reps each set.

Equipment: Using Bands or Chains to increase the level of external resistance.

It sounds like an obvious point to make, but incredibly some people still moan that they are not making progress on the bench press, and when you look at their diet; it is lacking significantly in the proper nutrients needed for optimal growth.

Make sure you are getting enough protein in your diet, and sufficient carbs and good fats which will give you the energy you need to tackle a big compound lift such as the Bench press. Ideally you would like to have a meal full of slow releasing carbs such as Brown Rice, and a solid protein such as Chicken Breast.

A protein bar before you workout is NOT ! sufficient.

A good idea is to generally have a high protein & carbohydrate meal before you workout, an example being: Chicken & Brown Rice

Take advantage of Supplementation also, Creatine is a great supplement to use to break through plateus, so try it out !.

There’s no use in trying to set a personal best on the Benchpress when you just did Triceps yesterday afternoon is there? Make sure you get enough rest between big compound movements, and ensure you are fully recovered before attempting a big lift.