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Thread: Bench specialization

  1. #1
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    Default Bench specialization

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    Rip,

    In this video you're talking about pressing 3-4x/week to get a big press: How to get a Big Press | Starting Strength Network Previews - YouTube

    Does the same approach apply to someone who wants to specialize in the bench press?

    Thinking that it's a heavier lift than the press, recovery might be an issue with the 3-4x/week approach.

    Thanks.

  2. #2
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    Big benchers probably go no more that 3x/week, and they need to press at least once every couple of weeks to maintain A/P balance. The primary difference between the press and the bench is that you're trapped against a solid stop on the bench, thus absorbing all the stress in the shoulder girdle, while the standing press distributes the compression all the way to the floor, and is easier to recover from.

  3. #3
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    Quote Originally Posted by Mark Rippetoe View Post
    Big benchers probably go no more that 3x/week, and they need to press at least once every couple of weeks to maintain A/P balance. The primary difference between the press and the bench is that you're trapped against a solid stop on the bench, thus absorbing all the stress in the shoulder girdle, while the standing press distributes the compression all the way to the floor, and is easier to recover from.
    Thanks Rip

    What type of programming would you suggest?

    Mon 5x5/Wed dead bench 1x5/Fri heavy single?

  4. #4
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    I would not suggest bench specialization.

  5. #5
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    The reason being?

  6. #6
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  7. #7
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    Quote Originally Posted by s.oliver View Post
    Rip,

    In this video you're talking about pressing 3-4x/week to get a big press: How to get a Big Press | Starting Strength Network Previews - YouTube

    Does the same approach apply to someone who wants to specialize in the bench press?

    Thinking that it's a heavier lift than the press, recovery might be an issue with the 3-4x/week approach.

    Thanks.
    How much do you bench?

  8. #8
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    "Specialization is for insects."

  9. #9
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    Quote Originally Posted by Alex Ptacek View Post
    How much do you bench?
    302 1x1. 255 5x5
    6ft2. BW 238

    Maybe specialization was the wrong word.

    Just wondering if the approach to a big press also applies to a big bench.

    Thanks

  10. #10
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    starting strength coach development program
    Quote Originally Posted by s.oliver View Post
    302 1x1. 255 5x5
    6ft2. BW 238

    Maybe specialization was the wrong word.

    Just wondering if the approach to a big press also applies to a big bench.

    Thanks
    It might. But I wouldn't even consider pulling that lever until you're in the 400s.

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