Building a Big Bench Press in Young Athletes
How science-based periodisation accelerates youth bench press performance.
If you’re coaching or training young competitive powerlifters, you already know the bench press is unforgiving. Poor programming doesn’t just stall progress; it can burn up seasons and risk injury during the most critical development years. This study examines training logs from powerlifters aged 13–18 to identify exactly why generic programs fail and what individualised, science-based load progressions can do to build both strength and technical stability in junior athletes competing at the preliminary basic training stage.
Aim
The study aimed to establish evidence-based strategies for optimising bench press training loads for young powerlifters, with a focus on how age, development, and individual differences influence progress and minimise setbacks.
Methods
The research analysed training logs and patterns from powerlifters aged 13–18.
Structural and comparative methods assessed the effects of special physical preparedness, variable resistance, and individualised load distribution.
The approach incorporated speed-strength work, technical drills, and variable resistance (chains, bands), with careful attention to training volume and frequency (3–4 sessions/week), as well as adaptation markers such as heart rate and subjective readiness.
Findings
Special physical preparedness (like targeted strength and neuromuscular work) is essential for bench press performance.
Imbalanced or generic load planning is a major problem leading to fatigue, injury risk, unstable technique, and stalling progress.
