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BIG BENCHING: DON'T FORGET THE CONVENTIONAL
STYLE BENCH!! I write in reference to the article BIG BAD BENCH written in Ironman Volume 8 number 12 by Martin Girvan. I agree with Sharon Waters about bodybuilders avoiding the bench press, especially the pro's she met overseas. I also agree that the bench is the best for packing on upper body mass especially heavy bench for that total dense muscle. You just can't beat it!
The article explained how two of the biggest benchers in Australia Sharon Waters and Paul Nay got to where they are but, as the article stated, both of these lifters started off with the conventional "Traditional" style bench and had suffered injuries caused by having their elbows out. It also explained that you rarely see a lat or tricep tear from conventional bench - well I am sorry but this is untrue. I have been in powerlifting for over twenty years and I have to disagree. The lats and triceps play a very important role in conventional bench and if your lats aren't sore after a big bench workout you are not training hard or heavy enough. As for benching with the elbows out, well that is also incorrect! They should be in so you can get drive from your lats. This is where good coaching comes in, the elbows will tend to want to flare out but you must work on not allowing them to and get full use of the lats pushing against your triceps. As for triceps they should be hit hard during your build up training weeks. Ted Arcidi can be seen in the photo with Mason Jardine in the year he broke the world record and was the 1st man to bench 700lb (317.5kg) "Conventional style". Mason said Ted loved his press behind neck and super heavy tricep extension. He was training with Ted one day and Ted warmed up on 110kg and then he went straight to 200kg and as Ted got up he said to Mason: "Boy I think the jet lag has got me, that feels heavy". Mason replied: "Do you know that they are 45kg plates, not 45lb!" The mystery was solved - his triceps were like legs.
Nutrition is also a very important factor to look at when constant injuries are incurred. You simply may not be drinking enough water and I have found magnesium lacking in most bodybuilders diets. I suggest supplemental magnesium for any heavy working athlete. As Martin stated, both lifters had reached a very high standard with conventional benching and no doubt they had enormous gains from Martin's advice and the use of chains and bands but don't forget these are aids to further a plateaued lifter. Any change in routine will improve a lifter and even though Martin has done a tremendous job with Sharon and Paul, don't forget the best way to improve your bench is to change your routine regularly and just bench. Rod Sylvia, the biggest bencher in Australia of all time, did 263Kg at 110kg bodyweight. Adam Coe benched 245kg at 100kg bodyweight, Mason Jardine 225kg at 90kg bodyweight all bench with the old conventional style and only had a single ply bench shirt on. Dino Toci benched 240kg at 115kg bodyweight and 230kg at 110kg with no bench shirt on at all. Ange Galati, Mr Australia three times, won the Tony Doherty's pro-bench show on bodyweight formula in March with a 212.5kg at an amazing 79kg bodyweight and as I train him I know conventional style works. Ange is set to beak the world record at 220kg and there will be no denim top, bands or chains involved. I think that it is great what Martin has done and agree with his last comment: "If your bench has been stuck for a while maybe rethink your training strategy by looking outside the circle and try different approaches" So go and seek advice but never underestimate the good old conventional style bench, It works!! I would like to wish Paul, Ange, Mason, Warren, Adrian and all the others competing in Queensland for the National Powerlifting championships on the 3rd and 4th August all the best fighting it out again - lets see who gets the numbers this time.
(All Powerlifting Programs are courtesy of Ironman Magazine and Powerlifting USA). 12 week cycle Monday Thursday Saturday
Ted Arcidi photos and video:
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