Despite being theoretically built for benching (I have short ass arms) it seems to take me longer to make gains on it when compared to squats (also built for them, they respond well to frequency, which needs my mind to be right) or deadlifts (all mental as I am the opposite of built for them).
I did this last night, and it’s the method I used to first get to a 275 bench when I was 19 or 20.
Now what I did was this:
I’d unrack 275 myself and start to lower it. However this wasn’t negatives. I lowered the bar to a point that I felt if I went any farther down I’d pin the bar to my chest, stopped there, held it for a short count which would progress to a long count, and then at another bench session I’d go a bit lower, next to progress by time of the hold, so on and so forth until arms were at around 90° the bar now not too far off my chest, at which point the long hold allowed the full rep.
Call it a blending of negative, isometric hold, and partial reps. Now I was doing this without spots. While doing this it’s a better idea to have a spotter even though they may be aghast at you for your “ego” lifting that you wanted them to spot. The safest way though is in a rack with the safety bars set at a height should something go wrong the bar isn’t bouncing off your ribs or face. Set them high.
Just like with negative protocols its best to use a number that is near future conceivable. A 10% jump past your 1rm is a good guideline here. Last night I doubled 315 (very grinder 2nd rep, sat still a moment in the middle yet had a fast lockout, I’ve had a gear shift in my hard benching lately), and did 3 -5 sets of 2-3 partials with 335 (my lifetime PR which fatigue wouldn’t have allowed at that time).
This likely flys in the face of “scientific” training. The Westside aficionados would scoff at this from their banded/chained floor or board presses, yet for me it’s simpler, I like it, and it works.
Try it, or don’t. I’m still throwing it out there. Progressive distance training is what this is, it’s simply my spin on the protocol and it’s one that I like.
-J