How to Increase Bench Press with Heavy Supports Training

How to Increase Bench Press Using Heavy Supports

Chuck Sipes, a former Mr. America and renowned powerhouse of the 1960s, was known for his Herculean strength. One of his secret weapons? A unique method of isometric overload called “heavy supports.” After finishing his regular bench press routine, Sipes would load the bar with a weight far beyond his max and simply hold it for 5 seconds. Once he could withstand four sets of 10-second holds, he’d increase the weight again.

Sipes claimed this technique strengthened his tendons. In truth, it targets a powerful neuromuscular mechanism: the Golgi Tendon Organ (GTO)—a receptor embedded in tendons that senses tension.

The Science Behind It

When a muscle contracts, tension builds where the muscle meets the tendon—exactly where the GTO is located. This receptor monitors both the intensity and speed of tension changes, sending signals to the spinal cord. If the tension becomes too great, a protective reflex kicks in, relaxing the muscle to prevent injury. This is known as the inverse myotatic reflex.

By consistently exposing the GTO to supra-maximal loads, you can train it to tolerate higher thresholds before triggering the inhibitory reflex. In other words: your muscles stop giving up too early.

How to Use Heavy Supports in Your Bench Press Routine

To incorporate this into your training, use isometric holds of about 8 seconds with loads exceeding your 1RM (one-rep max), interspersed with standard bench press sets. Here’s an example GTO-focused routine:

• Set 1: 3 reps @ 90% of 1RM

• Set 2: Heavy support hold (8 seconds) @ 120% of 1RM

• Set 3: 3 reps @ 90%

• Set 4: Heavy support (8 sec) @ 125%

• Set 5: 5 reps @ 90%

• Set 6: Heavy support (8 sec) @ 130%

• Set 7: 7 reps @ 80%

Each hold involves unracking the weight and holding it with slightly bent elbows—roughly the top 1/16 of the movement. You should feel the tension build until your arms begin to shake.

Why It Works

As strength coach Charles Poliquin once explained, lifting above 100% of your 1RM helps athletes mentally and physically prepare for heavy attempts, especially before competitions. Your nervous system becomes accustomed to the stress, and your arms, spine, and grip won’t be shocked when it’s time to perform. According to Poliquin, using heavy supports can boost your bench press by up to 10 kg.

Conclusion

If you’ve hit a plateau in your bench press, it might be time to step outside the conventional rep-and-set model. Incorporating heavy supports into your routine could be the key to unlocking hidden strength by training your nervous system, toughening your tendons, and pushing your 1RM to new heights.