By Pete Bommarito, MS, CSCS, USAW, MATCS, MAT Jumpstart

6-9-15

For years, the “Bench Press” has been the gold standard for athletes and fitness enthusiasts for total upper body strength.  In today’s era of Sports Performance, various strength components of all forms of upper body pressing remains a highly controversial subject.  There are some that feel that Bench Press strength (and strength endurance) it is still the gold standard for measurements of overall strength of the upper body.  There are some that feel that it is overrated, and prefer to train upper body pressing around what they consider to be more “functional” forms of upper body pressing.  Through all of the online controversy, one important truth remains to be constant – upper body pressing strength, in ALL its forms, is absolutely essential to all sports and levels of athletes.  This article will break down all forms of pressing strength; discuss the various components of how to maximize each form; and discuss all of the arguments in terms of level of importance and sport specificity.

POWERLIFTING “TRANSFER” and “SPORT-SPECIFICITY”

 The constant argument that maximizing absolute strength for the Bench Press should remain in Powerlifting and has little transfer to “Sport-Specificity” of many movements seen in athletic competition is completely ridiculous.  Even the argument that it should remain in heavy contact sports (such as Lineman in football) holds little to no value.  The bottom line is that many elite and well-educated Powerlifters have great knowledge on methods to improve overall Bench Press absolute strength – such as assistance exercises, techniques, variations specific to the body and individual weaknesses, periodization models, etc.  All of these great concepts relates to increasing efficiency, safety, and performance improvements of all forms of upper body pressing.  Yes, they will use is specifically for their event in their sport.  However, that doesn’t diminish the value of the concept of the necessity of upper body pressing strength and efficiency with all levels of athletes at all sports.  When identifying this “importance”, just break down the biomechanics of what is actually occurring during an “upper body press”, whether it be a traditional Bench Press exercise or not.

“What is an upper body press?”

• GlenoHumeral (GH) Horizontal Adduction 
• Elbow Extension
• Scapular and Spinal stabilization

There will be varying degrees of these biomechanical motions.  For example, the amount of GH horizontal adduction between a DB press and a barbell press; or incline versus flat.  Or the increased level of scapular/spinal stabilization needed for a good “arch” in the lumbar/thoracic area via a commonly used Powerlifting technique.  Or the level of stabilization isometric strength required for a SA DB Press, specifically through the trunk/spine rotators.  However, the most important factor is that no matter the variation, the three aforementioned motions will always occur.

“Sport-Specificity? 

In the weight room, the most overrated topic in the entire industry of Sports-Performance.  Never has this “arguement” been more ridiculous than something like than upper body pressing.  Think of these main questions, when questioning whether upper body pressing is “necessary” for your sport:

• Is there any sport where GH Horizontal Adduction does NOT occur?
• Is there any sport where elbow extension does not occur?
• Is there any motion in the weight room that exactly mimics the specificity of the actual motion that occurs in sport
• THE ANSWER TO BOTH QUESTIONS IS A RESOUNDING NO!

The bottom line is Sports Performance Coaches need to stop trying to mimic what is “specific” to the motion of what exactly is occurring in their sports and start thinking in terms of what biomechanical motions occur during their sport.  Hence, what is known as the BPS mantra:  TRAIN MUSCLES, DO NOT TRY TO RECREATE MOTIONS OF THE SPORT!!

Training the muscles themselves that produce a motion – in all of the forms of strength – in BOTH isolated and complex mutil-joint movements WILL transfer to the sport.  And it will transfer to the motions of the sport.  Muscles create the motions seen in sport.  There are many ways to train and develop these muscles that will enhance these motions seen in sport – without actually recreating the motion!  Hence upper body pressing, which may not recreate ANY motion exactly seen in sport, but greatly enhances strength and efficiency of key motions seen in virtually EVERY sport!

• Do “throwing” or “overhead” athletes undergo GH Horizontal Adduction and/or Elbow extension during their sport? YES
• Do “fighters” or “combat” athletes really need to ALWAYS train the “endurance” aspects of upper pressing, or try to make the press specific to a “punch” with bands, cables, air resistance?  NO
  • Is this move into more specificity important? YES, but at later forms of the training cycle
  • Will just simply strengthening and increasing the efficiency of GENERAL FORMS of GH Horizontal Adduction and Elbow Extension lead to greater trainability at the more “specific” forms of training, like more punching motions with bands, cables, with/without strength endurance?  YES
  • Will absolute strengthening of general pressing lead to more efficiency when building eccentric, reversal, and dynamic pressing motions?  YES
  • Is pressing strength, even in general and basic forms “specific” to all athletes at all levels in all sports?  YES!

Just always remember when discussing anything “functional” or “sport-specific” to as the RIGHT QUESTIONS.  And give answers based on proven biomechanics of how the body functions – in training versus sport specific motion.

Keep in mind that general modications can be made for the individual, NOT the sport.  The individualization might arise because of the wear and tear of the sport.  But the variations of pressing strength is always related back to the individual.  The specificity of the sport always relates back to volume.  Not just volume of the overall periodization model, but volume of each of the types of strength seen in the overall periodization model.  For example:  An Offensive Lineman in the NFL will differ from a high school volleyball player with regards to volume.  They both need pressing strength with regards to absolute, speed, reversal, and stabilization strength.  But the overall volume of pressing strength on each workout of the overall periodization model will be different.  And the volume of each of the categories of absolute, speed, reversal, and stabilization strength will be different.  Any modifications (board versus flat, overhand grip versus neutral grip, DB versus barbell) will be related to the individual – NOT the sport.  Individuality is that of injury history, current ability to neurologically contract, ROM limitations (biomechanical or current neurological function), training history, etc.

ABSOLUTE STRENGTH

Absolute pressing strength usually revolves around a 1RM (rep maximum) Bench Press.  The most “sport-specific” form obviously being Powerlifting, since the Bench Press IS the sport (or one of 3 key events in the sport).  As more and more eilte Powerlifters and Powerlifting coaches enter the world of Sports Performance, maximizing Bench Press absolute strength for athletes is becoming more and more prominent.  As demonstrated above, the elite Powerlifting community can be extremely valuable in terms of all forms of upper pressing absolute strength.  In fact, 1/3 of their entire sport revolves around the ability to maximize upper body strength while limiting overload joint stress associated with this motion. All assistance exercises and variations will then lead towards efficiency and minimizing overload stress.  Imagine how important it is for an “overhead” athlete to train GH Horizontal Adduction and Elbow Extension without overload stress on the associated joints!  Can even baseball players learn a great deal from an intelligent Powerlifter that has perfected the art of maximal strength?  Absolutely

One more thing to keep in mind with regards to “specificity” of absolute strength training of upper body pressing is CNS overload.  Overall neural recruitment is essential to maximizing all forms of athleticism.  Upper body pressing strength, even with and especially with limiting range of motion pressing (board/floor press), will definitely require high motor unit recruitment.

In terms of maximizing absolute strength, be careful of not trying to follow rules.  However general guidelines are very important.  Following these simple guidelines can be a great starting point for all athletes, with obvious individualization needed with regards to independent variables listed above (like injury history, etc.).:

1. Use 4-board, 3-board, 2-board, and 1-board pressing extensively.  Not onl for great variation at a found weakness (“sticking point”), but also for training in ranges they can control.  Many times, even the strongest and most experienced lifters can have a neurological inhibition which can limit range of motion control.  Identifiy the inhibiton and treat it to open up the range, but don’t slow down the absolute strengthening progress – just train in the controllable range of motion at that particular snapshot in time
2. Use variable load consistently!  Accommodating resistance is well documented and scientifically proven.  Don’t only use it for Dynamic days, it can be a valuable CNS overload on maximum-effort days as well
3. The less experienced lifters use less variations.  The more experience lifters use more variations.   For our more experienced lifters, we change the variation of the pressing almost weekly.  For less experienced lifters, use the same press for at least a 3-week microcycle to gain experience in the actual skill of the assigned press.  Don’t change the variation just for the sake of changing it.  Always have a reason.
   1. For our middle school and grade school athletes, we change it about every 8 weeks
   2. For our high school and beginning collegiate athletes, we change about every 3 weeks.
   3. For our elite and professional athletes, we change it weekly; unless they are a less experienced lifter, or an injury gets them back into the category of needing to master a pressing exercise skill
   4. Double up on the volume of upper pulls and assisted exercises of elbow extensors.  Overload the volume of all of the pulls – GH extensors, scapular retractors and depressors, GH horizontal abductors, elbow flexors.  Comlex and isolated movements! Having a strong “base” is extremely important to the art of maximal pressing.  Sheer elbow extensor strength and strength endurance is crucial to the art of the press – with a barbell or DB (even though its more prominent with a barbell)
   5. Use more DB with overhead athletes; but not with younger high school and pre-high school athletes.  Not because its more “specific”.  But because more horizontal adduction is required and that is a crucial biomechanical action that needs more volume.
   6. Use a Neutral Grip bar with athletes with neurological inhibitions of GH internal rotation.  The obvious reason is that it limits the amount of GH internal rotation with the pressing motion.
   7. Use a good volume of true max effort work (90% and above) in a given 3-week microcycle – even with high school athletes.  And don’t be afraid of max effort work with DB and SA DB – same concept
   8. Use Floor Pressing as a standard in every phase macrocycle (example summer 8-week macrocycle before training camp.  It’s a phenomenal tool to maintain the proper intention of the exercise of pressing

DYNAMIC STRENGTH / REVERSAL STRENGTH

Dynamic Strength is just like it sounds – pressing a specific load as fast as possible through a range of motion as opposed to the overall amount of load that can be pressed through the range of motion.  This type of strength is extremely important to sport.  Absolute strength sets the base, enhances the contractile capability of the motion, and improves quality of the contraction.  The dynamic motion is a shift to more true “specificity”.  In discussing real specificity, think in terms of the contraction, not just the motion.  Dynamic contractions are specific to sport because sport is dynamic.

Reversal strength is using the stored elastic energy off of an eccentric contraction to a stretch reflex that contributes to a more powerful concentric contraction during the press.  Dynamic strength and Reversal Strength are thus completely related.  Each will have a more positive effect on the other.  Also keep in mind that an “X” isometric (no pause – a quick eccentric-concentric action) is not always required to build reversal strength.  It takes an extremely experienced lifter, and a ton of absolute eccentric strengthening over time to safely and efficiently hit an XXX tempo on an upper press.  The potentiation factor of a fast eccentric (1 or X on the eccentric) will raise the threshold.  Even if the stretch reflex isn’t used during a loaded press, doesn’t mean that the reversal strength isn’t being trained.  Muscle contraction is all about the threshold.

Guidelines for Dynamic Strength:

1. Build and micro-progress the tempo over time of a training cycle.  Using a tempo structure of ECCENTRIC-ISOMETRIC-CONCENTRIC, and with “X” noting “as explosive as possible”.  Work your way into an XXX tempo, if at all.  Many of our elite, most experienced lifters never progress beyond a 11X or X1X in a macrocycle
   1. 21X
   2. 11X
   3. X1X
   4. XXX
   5. Build as much eccentric and isometric strength as possible.  Raising the threshold of stored elastic energy off of an eccentric is crucial to the stretch reflex action.
   6. Contract hard during the isometric holds.  The intention of the exercise at various phases of the range of motion is just as important as the exercise selection
   7. Don’t be afraid to change the intension with external forces!  The faster the contraction, the more difficult it is to control the actual intention of the press.  Using bands, slingshots, and manual resistance on above or below the elbow joint to create a variation of intention of “out” or “in” at various phases is a great development tool for dynamic work
   8. Always use variable loading.  Simple concept of accelerating through the end range of motion of the press can be safely and efficiently executed with accommodating resistance.
      1. Simple progressions of chains to multiple chains to bands
      2. Use all forms of bands and progress based on tention:  mini, micro-mini, micro, light, etc.
      3. Use Speed-Strength (1.0+ m/s)  and Strength-Speed components (0.7 to 1.0 m/s).  They are both necessary components of dynamic and reversal strength
      4. Use an analytical component (Tendo is the easiest to use and most efficient).  Best tool for the money,and absolutely essential to specific progressions
      5. Set a good base of absolute strength and learning of the art of the press as a preclude into pressing.  However, don’t follow guidelines of “how much” pressing absolute is necessary for dynamic and reversal work.  Other than Powerlifting, this doesn’t really apply.  Don’t rush inexperienced, weaker lifters into dynamic with variable loading before they have at least mastered the art of the press.  However, DON’T wait until they can “bench a certain amount.”  Some athletes can do speed work without even getting a ton of maximal work.  Speed strength is an essential form.  If someones maximal capability happends to be less than another, doesn’t necessarily mean he/she should not do dynamic work.  Set the base, but incorporate lighter, variable loaded dynamic work as soon as the art is perfected.

STABILIZING STRENGTH

Stabilizing strength should never be confused with what a lot of people are labeling as “functional strength.”  Remember that unilateral work, DB work, standing cable/band presses, using unstable surfaces does not make things more “functional.”  Training “function” of a sport or movement mean to incrase the capabilitiy of the motion.  If there is an inhibition and/or weakness of a specific muscle involved in a motion, simply activating and/or strengthening that muscle via isometrics and isolation exercises is the most “functional” thing you can do.  Because that system will lead to the greatest function.

However, keep in mind that stabilizing strength is important.  For this purpose, stabilizing strength has a lot of independent variables and forces involved of the smaller muscles that cross and stabilize a joint involved in the motion.  Great examples for upper pressing is the muscles that are involved in protracting the scapula and upper rotating the scapula.  Protraction of the scapula will definitely occur during an upper press.  And, depending on the position of the GH joint during the press, upper rotation of the scapula will occur.  Isolating these type of muscles is crucial to the stabilization factor of a pressing motion

Guidelines for stabilizing strength:

• Use a variety of exercises to accomplish many forces around movement of the scapula
  • Flys
  • Punches
  • Scapular pushups
  • Scapular punches
  • Scapular raises
  • Perform higher tempos and a lot of time under tension.  Gain as much cross-bridging as possible to elicit a response of the smaller tissue of these involved muscles
  • Work great as a beginning preparation before heavy multi-joint pressing and as a complex to keep the actively stimulating this tissue

By: Adam Boily, MS, USAW, MAT Jumpstart, BPS Level 1

The Back Squat
At Bommarito Performance Systems (BPS), the squat is one of our most
utilized exercises.  It recruits almost every muscle in the body and may be the “best”
lower body exercise.  There are many variations of the squat exercise depending on
the intention and goal of the athlete.   For example, BPS commonly prescribes a box
squat by using a standard Olympic lifting bar, cambered bar, safety squat bar and/or
a belt squat.  Traditionally and most frequently at BPS, the Olympic lifting bar is
used when an athlete does a squatting exercise.  The cambered bar is a good
alternative for throwing athletes because this bar may be used with less shoulder
extension/external rotation.  Thus, reducing the stress placed on throwing athletes’
shoulders during offseason training.  Furthermore, this same concept may be
applied to the advantages of using a safety squat bar.  Perhaps an athlete has a trunk
and spine issue and placing an external load on athletes’ shoulders is not desirable.
In this scenario, the belt squat may be the best option.  Typically, the intention or
GOTE (Goal Of The Exercise) of the squat exercise, no matter the variation, is to
increase lower body hypertophy, strength, and/or concentric power (and in some
cases – high speed eccentric loading).

BPS frequently utilizes the placement of a box behind the athlete when
performing the back squat (no box need for a front squat).  This box serves many
purposes such as providing a gauge for when the athlete should cease the eccentric
portion of the lift and either begin the concentric portion or execute an isometric
hold before initiating the concentric action.  The height of the box can be modified to
each athlete according to his or her height.  The height of the squat can sometimes
be determined by the off-season phase.  For example, sometimes we do very low box
squats, of the “Olympic Style”; especially when we’re trying to emphasize the knee
extensors more.  Other times it’s appropriate to execute “high box” squats – using
supra-maximal loading for changes in neural development.  In terms of just
analyzing what is appropriate for an athlete if you want to execute a typical box
squat just below parallel, it can be identified during a simplistic AROM (Active
Range of Motion Exam).  This is the point at which full control over the joints can be
maintained throughout the squatting range of motion (especially around the lumbo-
pelvic joints).

Most BPS exercises are accompanied by a tempo, which a coach may employ
to determine the time under tension for any exercise.  This tempo tells the athlete
the duration of the eccentric, isometric, and concentric portions of the exercise.  It is
important for a coach to control the tempo based on the GOTE.  For example, an
athlete performing the speed squat (traditionally used with variable resistance i.e.
bands or chains) with novice experience may have a 21X tempo (eccentric 2,
isometric 1, and concentric X or fast).  If the athlete is considered to have advanced
level experience and has followed a proper periodization, it would be beneficial to
employ an X1X tempo for the speed squat.  The isometric (1 second hold) is
executed when the athlete has his or her gluteus Maximus barely touching the box
placed behind the athlete.  The isometric phase of the speed squat is a crucial
training effect for minimizing the stretch reflex that occurs throughout sport such as
jumping or sprinting.

Another advantage of using an isometric pause on the box during the box
squat is it allows the lifter time to consciously drive or push his or her knees
laterally to avoid a harmful valgus moment, which is commonly experienced during
the squat exercise.  It is at this moment that the knee joint can become
compromised, as it is not in a stable closed-packed position.  The coach should offer
a coaching cue to the athlete with the intention of avoiding valgus knee moment.
The box allows the athlete to easily identify where he or she must isometrically
pause and wait for a loud “hit” command from the coach, which triggers the athlete’s
fight or flight response and helps to increase the athlete’s concentric power (the
GOTE).  In conclusion, it is this concentric power that can be enhanced with the
proper utilization of the box squat accompanied with the appropriate tempo.

Many examples of tempos:

311

212

21X

11X

X1X (usually done with low intensity, but very high variable loading)