Training

Brandon Lilly’s Raw Bench Tips


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When training for a big raw bench it’s easy to become overwhelmed by information, most of it misinformation, on how to improve your bench press. Three things I have found that are foolproof for a big bench press

•Focus on each muscle and develop them to build your bench. Pecs, triceps, deltoids, lats all play a role in a big bench, if any of those are weak you are going to lose maximum poundage.

Pro powerlifter and Team Juggernaut's Brandon Lilly bases his raw bench press training on that of greats like Doug Young. JTSstrength.com
Legendary bench presser Doug Young clearly was making sure to build up all the musculature needed for huge presses.

•Don’t always try to max out. Too many times the quest for a new PR is actually a setback. Give yourself 3-4 weeks in between max attempts, this gives your body time to heal, and grow since the last attempt.

•Don’t think that flat barbell presses are the only way to improve your flat bench. A solid bench routine should include incline and to a lesser degree declines, and my favorite seated and standing Military presses. Look at the big benchers from years past and most all of them had dominant overhead presses, it’s just something a lot of guys have gotten away from. You start getting strong overhead and I guarantee your bench jumps up to match!

Pro powerlifter and Team Juggernaut's Brandon Lilly bases his raw bench press training on that of greats like Bill Kazmaier. JTSstrength.com
Bill Kazmaier’s bench training consisted of heavy variations of closegrip, widegrip, overhead and dumbbell pressing. His 661 then World Record press is certainly a testament to the effectiveness of utilizing many exercise variations.

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