Hi BBM team I have a question regarding how I do bench if I want to overload the amount of weight I use and was just wondering if this is a waste of time as I plan on competing next year.
i do a touch and go bench with my heels off the ground which I know is not aloud in comp and also no pause but as I’m using this as a overload for weight should I carry on doing this or just practice comp specific ?
I feel when my heels are off the ground I can get a better arch and much greater leg drive
comp bench max 150kg
touch and go with heels off the ground 160kg
Hi Cole,
An overload bench is certainly useful for many, and we include it in many of our programs and templates. As to what YOU should be doing, we can’t say, since we don’t know your programming and such. But using TnG in your training is helpful, even for a competitor, yes. You can also use a slighshlot, boards, chains or bands for overload variations.
With the TnG, my one caution is that you practice with your butt still on the bench. Sometimes, people bench as you are describing and use more weight, in part, because they also lift their butt. Particular if you are going to compete, this is a habit you REALLY want to avoid practicing.
Thanks Leah!
im currently running your powerbuilding 1 program about to do a second run before moving to strength 1.
so the question just poppped into my head so I thought I’d just ask lol.
The reason id do my overload (not programmed in this current program I know) like that as I don’t have any equipment to allow me to overload bench yet! So thought I’d do it like I said, and I always keep my ass on the bench not had a problem with it coming up yet!
Have some bands I could use I suppose and I’ve been looking at investing in a slingshot just because the amount Of weight you can add to your bench is impressive + who doesn’t want a BIG bench lol !
How much you bench bro!
Thanks again.