I use very specific training methods for the bench. Essentially, I use a modified version of the Metal Militia workout. I have two bench days, a shirt day and a raw day.

On the shirt day, I work heavy full range bench, working towards a max single. Then I do 5 and 6 board presses. On the raw day, I work 5 sets of 2 reps as heavy as possible, and then I train lower boards, lockouts, and additional tricep work.

Three other days of the week, I spend working back, shoulders, and legs, along with miscellaneous work for biceps, forearms, grip, etc. I am a firm believer that squatting and deadlifting are basically required to increase your bench.

I use my bench shirt every week, and I practice competition form and setup every time I get on the bench. That is the only way to make doing everything correctly into a habit.

For more information on my training, or for assistance with your training, contact me or check out my programs page.