Two-time International Powerlifting Federation (IPF) World Classic Powerlifting champion of the 83KG class Russel Orhii has a career-best bench press of 195 kilograms in competition. He is constantly improving his technique for upcoming meets. On July 23, 2024, Orhii shared the bench press technique adjustments he’s implementing:
Russel Orhii Tips for a Bigger Bench Press
- Use a Weightlifting Belt
- Sink the Bar Into the Chest
- Tempo Reps
- Keep Technique Tight
- Use Accessory Lifts
I’m completely altering my bench technique.
[Related: Russel Orhii (83KG) Bench Presses a 212.5-Kilogram (468-Pound) PR In Training]
[Related: How Much Training Is Enough to Increase Squat, Bench Press, and Deadlift 1-RM Strength?]
Warm-Up
Orhii warms up with an empty bar weighing 20 kilograms (44 pounds). He progressively increases the weight to 70 kilograms (154 pounds), 120 kilograms (265 pounds), and finally 150 kilograms (331 pounds). The 29-year-old is meticulous with form during his warm-up sets to establish consistent and efficient motor patterns.
Use a Weightlifting Belt
Orhii started wearing a lifting belt during his bench press setup to enhance stability and reinforce his core. However, he clarifies that using a belt doesn’t directly increase the weight he can lift. Orhii ensures the belt’s center is precisely over his belly button for an optimal brace.
Besides a belt, Orhii uses wrist wraps to prevent hyperextension during heavier lifts. The added stability can also help prevent energy leaks and a psychological boost of confidence during heavy lifts.
Sink the Bar Into the Chest
Orhii suggests maintaining maximum tension during the eccentric, allowing the bar to dig into the chest. He thinks of the torso as a stretched rubber band that propels the bar to lockout. He ensures better traction and stability by applying chalk to the weight bench where the upper back contacts.
Use the rebound effect to get a head start off the chest and finish strong with the triceps.
[Related: The 5 Best Bench Press Programs to Help You Lift More]
Tempo Reps
Orhii recommends practicing tempo reps, incorporating two-second negatives and a two-second pause at the bottom to drill the movement mechanics. “This helps the sink and the press,” he explained.
Keep Technique Tight
Orhii advises ample rest periods between sets. Focus on bracing the core, actively driving the upper back into the bench, and maintaining consistent pressure against the belt throughout the lift.
Use Accessory Lifts
Orhii employs accessory lifts, such as paused reps and Spoto sets, which incorporate a pause right above the bottom position, to refine his technique, increase work capacity, and break through plateaus.
Try one to three accessory lifts per exercise at a rate of perceived exertion (RPE) of seven to nine and perform between six and 10 reps. (1)
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- FISU World University Powerlifting Championships Results
References:
- Androulakis-Korakakis P, Michalopoulos N, Fisher JP, et al. The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living. 2021;3:713655. Published 2021 Aug 30. doi:10.3389/fspor.2021.713655
Featured image: @russwole on Instagram
