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You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > Bench Press
Expert: Vveth Hammer
Date: 5/8/2008
Subject: Bench Press
Question
Hi how are you. Im a boxer, im also a bouncer at some clubs in my area. I want functional strength that can be used in fighting. I have looked at most of your answers and they all revolve around the Push Press and Dead Lift. I would like to follow this minimilistic approach. But i train in my basement, and my basement is to low to lift anything over head. Would Bench Press(From the bottom position) and Dead Lifts be enough to add power to my body for fighting?
Also if i were to bulk up with only these two excersises how would i go about it?
Answer
yes, you can add mega power useing those two exercises.
it'd be better to do those pushpresses but if you stick to the bottom position benches you can generate a little power...
as far as bulking up, you just need to add quality volume. meaning heavy, not light weights and NO "pump".
I have had serious success putting on muscle by useing this volume scheme...30 sets of 3 reps. two or three times a week. keeping the weight as heavy as possible.
just have a spotter or a good rack if you're doing benches this way, or anyway, I have seen more injuries from benching than any other exercise.
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