Finally after many months I am seeing a huge pay off in my Bench Press from grip training. I normally do my Bench work on a machine as I don’t have a training partner.
I like to train alone so thats the way it must be. So the stack on my bench machine has 96 KG max. I stack 20 KG plates onto the machine to add weight.
So several months ago I thought I was doing good benching 300 lbs. Yesterday I did 4 reps with 387 lbs. My goal is 400 lbs by the end of the year which should be easy given its only July. My 387 was after 5 sets ranging up from 300 lbs. The odd thing is I don’t feel any stronger than I did months back and honestly apart from my hands and forearms I don’t think I am.
The other trick I know for bench is to squeeze the traps all through the range of motion both up and down. Also you want to do serious stretching with a stick and with swinging arms between each set.