Bench press to kettlebell press more

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Subject: Bench press to kettlebell press more

Here is how to set a kettlebell military press personal record within weeks.

You will be barbell benching with a close grip. The close grip bench press is the best tool for strengthening the triceps. Its winning combination of very focused stress on this three-headed muscle and a very heavy weight used cannot be beat.

The volume required for great results is ridiculously low by kettlebell standards, and the overall fatigue is a lot lower than from kettlebell presses, due to the movement’s lower coordination and overall tightness demands. Which means you can save your energy for other important things like kettlebell snatches.

Some Close Grip Bench Press Technique Subtleties

First, when you have positioned yourself on the bench, place your hands on the bar as you would for diamond push-ups: the index finger and the thumb of one hand touch their counterparts on the other hand. Without losing this angle, slide your hands out until you are barely touching the smooth part of the knurling with the insides of your hands. Make sure the bar is pressing against the meaty heels of your palms, and finally grip the bar.

Second, “tear the bar apart” on the way up to maximally activate your triceps. If you do it correctly, you should feel your rear delts. Keep your chest high.

Your Weekly Training Schedule

Monday: Close grip bench press, other “grinds,” barbell and/or kettlebell
Tuesday: Kettlebell ballistics, work up to an easy clean and press single or two
Wednesday: Off
Thursday: Close grip bench press, other “grinds,” barbell and/or kettlebell
Friday: Kettlebell ballistics, work up to an easy clean and press single or two
Saturday: Off
Sunday: Off

Here is an example of what “working up to an easy clean and press single or two” means. If your best kettlebell press is 40kg x 2RM, your whole press session will look like this:

24kg x 3-5, 32kg x 1/2 (reps/sets), 36kg x1/1-2

This will feel like nothing after classic Soviet style high volume pressing, but this is the idea. As leading sport scientists Verkhoshansky and Siff put it, “…the ‘degree of contrast’ in training… is a factor which enhances the functional responsiveness of the body.” It works both ways. When you get back to high volume pressing, you will be a lot more responsive to it after your low volume stint.

In your first close grip bench session, find your 10RM in this exercise, the most weight you can lift for ten perfect reps. Do easy sets of five, making big jumps between sets and resting plenty until you start noticing the weight, then add a little more, rest a lot more, and test your rep-max. For instance, in pounds:

95×5, 135×5, 155×5, 175×5, 195×5 (starting to feel it), 205x9RM

It does not matter if you got 9 or 11 reps, this is close enough, and this is your cycle’s starting weight.

On your next close grip bench press day, do a couple of lighter, low rep sets to groove your technique, then do 5 reps with that weight.

Rest for 3-5min and do 3 reps.

Rest for the same amount of time and put up 2 reps.

The above will be very easy. It is supposed to be. It will change soon enough.

When you are done, take 20% of the weight off and do three sets of five with as little rest between them as possible. Here is what our hypothetical girevik would end up lifting:

135×5, 155×3, 185×1-2, 205×5, 3, 2 (3-5min between sets); 165×5/3 (~1-2min between sets)

Every session, add 10 pounds to the 5, 3, 2 sets if you are a man and 5 pounds if you are a woman.

When you have reached the point where it takes all you have got to press the weight five times, next workout, still add the usual amount of weight (5 pounds for ladies and 10 for gents), but skip the first set. In other words, instead of 5, 3, 2, do only 3, 2 reps.

Next time, add the same amount of weight and get rid of the set of 3 reps. You are down to one double.

This is the end of the cycle. Skip your back-off 3×5 and in the next kettlebell session test your kettlebell clean and press. Report your personal record on the StrongFirst forum.

Pressing power to you!

The above training plan uses a classic programming style called “cycling.” To understand how it works and to get a manual loaded for bear with the best US and Eastern European strength cycles for beginner, intermediate, and advanced lifters, sign up for the SFL StrongFirst Barbell Instructor Certification.