PAP, which stands for Post-Activation Potentiation, is a phenomenon in which intense muscular contractions elicit increases in muscular force during subsequent bouts with lighter loads. For instance, a lifter performs a set with 300 pounds, then the next set with 200 pounds. Muscular activation increases, since the body had just produced the force necessary to move 300 pounds.
Setup the same way on every Bench Press set. The more consistent your Bench Press setup is, the more consistent your technique will be once you start to Bench Press the weight. Better technique increases effectiveness. It increases how much you Bench Press. Don’t setup with zero respect for the weight because it’s light. Setup the same way whether you’re Bench Pressing warmup weight or heavy weight.
The more weight lifted, the greater the blood pressure response.  Avoid maximal or near maximal lifts. An initial resistance of 30-40% of 1 RM for upper body and 50-60% of 1 RM for lower body exercises is an appropriate place to start. One RM strength testing, however, may not be appropriate for hypertensives during the initial stages of a resistance training program. It is best to wait for 4-8 weeks to see how an individual responds to a low-intensity resistance training program before 1 RM testing is performed. In this case, a subjective rating of 11–13 (fairly light to somewhat hard) on the 6-20 Rating of Perceived Exertion scale can be used to determine how much resistance to use. Resistance can be increased to 70-75% of 1 RM if your goal is to increase muscular strength and your blood pressure response to exercise is good.
For building muscle, a more moderate grip is probably better as a default grip width – maybe 1.5x shoulder width, which works out to around pinky fingers on the grip rings for most people.  This will allow a slightly longer range of motion than benching with a wide grip, which is probably going to be better for hypertrophy.  For the same reason, I think a lot of powerlifters should get a decent amount of their bench volume with a grip slightly narrower than the one they compete with as well.
Some people think you need a spotter to Bench Press. But you can still injure yourself with a spotter. A quick Youtube search will return videos of Bench Pressers who hurt themselves despite having a spotter (or several). Heavy weight drops fast. if you lose the bar, it will usually hit you before the spotter can react. That’s why I recommend Bench Pressing in the Power Rack even with a spotter. Safety pins always catch the bar.
I’m 47 years old and have started back lifting about 2 years ago from probably about a 15 year layoff. I started back doing total body routines on Mon. And Thurs. because of my schedule and they have worked good for me giving me enough breaks between workouts and was wanting to try this program, how would you recommend me converting this to my schedule.Thanks for your help
The strength of your lift is always going to come down to how solid you are at the start. Having a good setup can make a world of difference when it comes to a strong (and safe) bench press. Don’t listen to generic cues that say to keep a flat back on the bench, the knees at 90 degrees, and a shortened range of motion. Get your shoulders pulled back, mildly arch the back, and pull your feet in under the bench for traction. Tightness is key, and your body should be stiff.

If this is happening to you, it’s possible that your form is correct but the weight you’re lifting is too heavy. If you can’t gain total control over the weight, you may utilize the momentum of bouncing the bar off your chest to help get it back up, Holt says. This can quickly result in injury. “You can hurt your shoulders or pecs by not having control over the weight, and the bar could fall and hurt your rib cage or sternum,” he says.

At the start of the press, your elbows will naturally be tucked a bit since you’re touching low on your chest.  As you drive the bar off your chest, start flaring your elbows to bring the bar back over your upper chest/throat as long as doing so is comfortable for your shoulders, as this will give you the most efficient bar path. If that doesn’t feel great, don’t worry about it too much, and just keep benching with the bar path that’s the most comfortable for you.  Beyond that consideration, you just need to keep driving the bar until you lock out the rep!


First, position your feet so that they’re directly underneath your hips. Don’t let our legs hang down, but move them behind you, so your feet will line up directly with your hips. Whether or not your heels are down or up will depend on a few factors—namely, your leg length, and hip flexor extensibility—but you want to make sure you’re able to “press” them into the ground. I’m team “heels down.”
When I lay back and position myself for the lift I look at the bar and I put myself into a rage I focus all of my aggression at the bar. Now I grip the bar really hard, I tighten up every muscle in my body. I signal to my spotter I am ready. I let the weight drop at a controlled but quick rate. Once it hits my chest I explode the weight back up, with every ounce of strength and power I have.
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