Bryan T. Kelly, MD, MBA President and Chief Executive Officer | Hospital for Special Surgery
Bryan T. Kelly, MD, MBA President and Chief Executive Officer | Hospital for Special Surgery
Mathew Welch, an exercise physiologist at HSS, discussed methods to enhance bench press performance in a conversation with GQ. He suggested a structured training routine spread over three days: Monday, Wednesday, and Friday.
Welch explained that the first day should focus on maximal strength. This involves performing 3-5 sets of 1-5 repetitions to build strength effectively within this range. The second day is dedicated to accessory exercises aimed at strengthening muscles that support the bench press. These exercises include the incline press and chest fly, with a recommendation of two sets of 5-8 reps each.
On Friday, the focus shifts back to the bench for what Welch describes as a "dynamic effort" session. During this session, individuals perform 8-10 sets of 1-3 reps using weights that are 55-65 percent of their one-rep max, emphasizing speed in lifting. "The dynamic effort method can be very effective for power development," Welch stated. He added that incorporating power development could assist those struggling to overcome plateaus in their training.
Further details can be found in the full article on gq.com.
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